Susan Jensen
Apr 17, 20163 min
Here are my top ten, metabolism boosting tips to take you into spring! I’m betting there are explanations here you never really knew! Here we go:
1. Eat breakfast
Your metabolism slows down while you sleep, and it doesn’t rev back up until you eat again! Jump start your day with a good 300-400 calorie meal.
2. Consume lean protein at every meal
Protein has a high thermic effect (the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use of storage); therefore, your body will burn more calories digesting it. Make sure you get plenty of lean protein throughout the day. Good sources are fish, chicken, low fat dairy and legumes.
3. Eat every three to four hours
Eating frequently will crank up your metabolism and increase calorie burn. Studies also show you will eat less throughout the course of the day.
4. Eat ‘good’ carbs
Refined carbs from processed foods will raise the insulin levels that promote fat storage and may reduce your metabolic rate. Go for the ‘good’ carbs—veggies, fruits and whole grains.
5. Eat enough calories
Don’t let your calorie levels dip too low which can slow down your metabolism. Safe levels for weight loss are no less than 1200 calories for women and no less than 1800 calories for men.
6. Stay Hydrated
Even mild dehydration can slow your metabolism down. Water, water, water!
7. Raise the intensity of your cardiovascular activity and try interval training
High intensity exercise gives a bigger boost in metabolism. This can burn almost 200 calories more in the 14 hours after the session. Interval training (alternating periods of high intensity exercise with low intensity recovery periods) can speed up weight loss and cut your workout time down. Intervals increase calorie burn both during and after exercise. They may also increase adrenaline, a hormone that helps burn belly fat. For example, try short jog bursts during your routine walk.
8. Include resistance training
Resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about six calories a day to sustain itself. Each pound of fat burns only two calories daily. Muscles are activated throughout your body after each strength training session, which raises your daily metabolic rate.
9. Concentrate on the larger muscle groups
Exercises that include the largest muscle groups have a greater metabolism stimulating effect. Include effective exercises like squats, pushups, rows and core activation exercises.
10. Be consistent
If you start and stop exercise or skip meals and workouts often, your metabolism will lag behind too.
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Questions? I encourage you to email me at susan@swanfitcoach.com
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