We all know someone who seemingly never stops eating, is always hungry, and never seems to gain a pound. Then there are others who are less fortunate who seem to gain weight just by looking at a serve of pasta. What’s going on? Well it all basically comes down to metabolism. Your metabolism is simply the manner in which your body burns up energy. Someone with a higher resting metabolism is going to burn more calories while watching TV than someone with a slower metabolism. However, all is not lost. Read on for some simple tips on how to increase metabolism.
Eat protein. Breaking down the energy from high quality low fat protein source requires the body to use more energy than to break down the energy from sugar or fat. Incorporating small serves of eggs, fish, lean poultry and lean beef with each meal will force your body’s metabolism to increase.
Incorporate high fiber into your meals such as fresh fruits and vegetables. Not only will the fiber leave you feeling fuller, but your body’s metabolism will have to speed up to try and break down the fiber.
Add muscle to your physique. The more muscle tone you have, the more calories your body will burn each and every day. Yet another great reason to hit the gym.
Sleep well. Lack of sleep can wreak havoc with your metabolism. If you want to increase your metabolism getting a good night’s sleep would have to be one of the easiest ways.
Small snacks often. OK, first up, we mean healthy snacks, not pizza and beer 5 times daily! We also don’t mean for you to eat 5-6 huge meals daily. Rather, look at what you currently eat in a day and divide this amount into 5 smaller meals rather than 3 big meals. Eating every 2-3 hours stops the body from going into starvation mode and keeps your metabolism really buzzing along.
Omega-3 Fatty Acids. Research has shown that including 300mg daily of the omega-3 fatty acids DHA and EPA together will enable your body to increase fat burning hormones and decrease the fat storage hormones. The results? A possible surge in metabolism by up to 400 calories daily (according to researchers from the University of Western Ontario.)
Exercise effectively. Multiple muscle exercises will speed up your metabolism, not singular, as is mentioned in the truth about six pack abs book. High intensity interval training (HIIT) is an extremely effective method for revving up your metabolism and burning calories for hours afterwards (known as afterburn).. Incorporating heavier than normal weights in your routine can also boost your metabolism, as your body will have to work harder to repair all those tiny muscle tears.
Get moving. Keep yourself on the move. Toss away the remote and force yourself off the couch. Take the stairs. Ride a bike instead of driving. Take your kids to a park or play with them in the yard. Walk to the corner store instead of driving. The more you move around, the more calories your body is forced to burn and the faster your metabolism will run.
Boosting your metabolism can be achieved simply and effectively. Smarter eating and exercising, along with adequate quality of sleep. And last but not least participating in a structured fitness program
David Knapp NCSF-MPT-CNS