5 Ways to Boost your Metabolism
Metabolism is most easily defined as the process in which your body takes what you eat and drink and turns it into energy. When you have a faster metabolism, you burn energy from food intake at a higher rate. When your metabolism is slower, you burn calories at a much slower rate. The ultimate goal is to find a way that you can increase your metabolism to better achieve your fitness and weight loss goals.
Now, let me first begin by reminding you that although there ARE ways to help boost your metabolism, there are some factors that we just cannot change. As most women ALREADY know, gender is one of these factors. Men, (annoyingly) burn calories at a faster rate than women. I have a bunch of side texts from my girlfriends strongly confirming this factor, but that’s a blog for another time! Next is genetics. You unfortunately cannot change if you were born with a slower metabolism, and if you were blessed with a fast metabolism, hallelujah to ya! Last is age. Ah yes, as someone over the age of 40….I can attest that yes in fact after we approach the age of 40, although fabulous, our metabolism begins to slow. Awesome. But it’s not all bad news! Although there are things we can’t change….there are plenty of things that we CAN change! Keep reading to see how you can make small changes to speed up your metabolism and slow the weight gain!
1. Lift! Adding a strength training component is a huge aspect of weight loss goals. A lot of people (women mostly) steer clear of weights out of fear of bulking up. Women have less testosterone than men so bulking up is a very hard goal to achieve without supplements coupled with HOURS a day of strength training. When you add strength training to your workout you are building those muscle fibers which increases your basal metabolic rate, or the rate you are burning calories at rest by breathing and living! Sooooo, if you are burning more at rest, think about how many more you will burn during activity! It’s a no brainer!
2. Drink up! Your body needs water! It processes calories through hydration, so depriving yourself from adequate amounts of water (at least 8-10 cups a day) is depriving yourself of naturally burning unwanted calories! Grab a gallon and go for the challenge!
3. Snack attack! Avoid the 3 large meals a day myth. Eat moderate sized meals and add more snacks in between! When you eat a large meal, your metabolism slows in between those as it’s digesting all of that food. When you add in a healthy snack (nuts and fruit) in between, this will keep that metabolism fired up throughout the day. Bonus, snacking throughout the day will ultimately make you feel fuller come meal time so your portion control will be better in check
4. Spice it up! Studies have shown that adding some spice to your food like red pepper flakes or chili peppers can increase your metabolism for a short time. So add a few spices to your meals a few times a week and you can turn the short term effect into a long turn effect just like that!
Most importantly, remain consistent with your choices. Don’t let yourself be bogged down and unmotivated because of the factors that we cannot change. Instead, embrace the factors that we can change and adopt those practices into your everyday routine! Change cannot happen unless you make a change! Now get to it!