Its great that your trying to boost your metabolism!! Boosting your metabolism is really important and can literally make or break your weight loss efforts. Your basil metabolic rate (the rate in which your body uses up energy when your not doing anything) can be the difference between weight loss or weight gain so I thought I would write up some tips of how you can improve it
# 1 Start Your Day With A Healthy Breakfast
You hear everyone say that breakfast is the most important meal of the day, this is true! Eating breakfast will kick start your metabolism for the day and it will also stop you from snacking half way through the morning. The important thing here is the time of breakfast, your level of cortisol (the hormone that helps you use calories to build muscle) is sky high in the morning just after you wake up, it won’t be any higher than this at any point in the day so eating breakfast, especially eating breakfast early will turn those calories into muscle as fast as possible. I recommend having breakfast within 30 minutes of waking and the 2 breakfast I cycle between are a 30g protein shake when I have to be out the house early and eggs (scrambled or poached) organic sausages and turkey bacon. Also note to optimize fat loss for the day you need at 30g+ of protein for breakfast. (30g is the equivalent to 2 hard boiled eggs)
# 2 Exercise
Aerobic exercise revs up your metabolism for as long as an hour after you stop. I always recommend short burst exercise in the morning if possible, imagine your belly is an oven, by completing a short aerobic exercise routine in the morning e.g. training at the gym or running you turn the oven on so any food that goes in gets burned off a lot faster than if the oven was turned off. Ideally short high intensity exercise gives a bigger increase of your resting metabolic rate compared to medium or low intensity exercise. I recommend going for a walk and add in sprints of 10 seconds to every 20 – 30 seconds of walking or if you would rather stay inside and exercise, a basic cardio circuit of squats, sit ups, skipping etc. will really get your metabolism going.
# 3 Build Muscle
The basic formula is more muscle = higher metabolic rate. This is why a man’s resting metabolic rate is naturally higher than a woman’s, because men have more muscle. Ladies shouldn’t worry about bulking up by adding resistance/weight training to their exercise regime, all that will happen is your wobbly bits will become more firm and toned. Remember every pound of muscle uses about 6 calories a day to sustain itself while a pound of fat only uses 2 calories.
# 4 Have Your Drinks On The Rocks
In order to process calories your body needs water, I aim to drink between 2 – 3 litres of water a day to keep me hydrated, even mild dehydration slows down your metabolism. In addition to this drinking ice cold beverages prompt the body to burn more calories during digestion. Just by drinking 5 glasses of water on the rocks can use up an extra 10 calories per day without any form of dieting or exercise. Every little helps.
# 5 Four Hour Eating
Eating food more regularly can actually make you lose weight! Jim White, a national spokesperson for the American Dietetic Association says “The more frequently you eat, the more often your metabolism revs up. Conversely, missing a meal, or going too long between meals brings your metabolism to a crawl. Your body switches into starvation mode and your system slows down to conserve energy.” I aim to eat every 4 hours, this normal falls into every 3 – 5 hours because of work, another benefit of eating more regularly is you will be less likely to over eat at meal times or snack in between.
# 6 Spice Up Your Meals
If you like hot food you can speed up your metabolism by adding red or green chilli peppers, cayenne peppers or jalapeños. These peppers contain a chemical called Capsaicin which temporary stimulates your body to release stress hormones which has the knock on effect of increasing you metabolic rate which allows you to burn more calories.
# 7 Power Up With Metabolism Accelerating Foods
Protein takes almost 25% more energy to digest compared to carbohydrates or fat. By eating more protein at meals your metabolism will keep sky high throughout the day which is one of the best ways to help you lose weight, there are 3 food groups that super accelerate fat loss; a complete list of these food groups can be found in my free 6 day Fat loss eCourse which you can access instantly direct to your inbox. Just Click Here Caffeine also helps speed up your metabolism by stimulating the production of adrenaline, just limit yourself to no more than two cups a day and use cream (2 tablespoons max) instead of milk.
# 8 Get enough ZZZZ’s
In a 16-year study of sleep-deprived women published in the American Journal of Epidemiology, researchers found that those who slept seven to eight hours a night had the lowest risk for major weight gain, while women who got six hours a night were 12% more likely to pile on a significant number of pounds, and those who logged five hours or less were 32% more likely to gain weight. Sleep deprivation increases production of the chemical cortisol by approx 50% which in turn increases your body’s hunger levels and throws out the hunger hormones leptin and ghrelin which reduces your ability to tell when you are full. It also interferes with the body’s ability to metabolise carbohydrates and leads to more fat storage so try and get a few early nights if you want to keep the weight off.
Hope this helps