Ready, Set, GO!
Your metabolism is your personal trainer that works continuously to help you to burn calories internally and burn fat. Each time that you eat, the enzymes in your body’s cells break down this food and turn it into energy that keeps your body functioning properly. The faster that your metabolism runs, the more calories you will burn. The more that you burn; the easier it is for you to lose weight. You can make your metabolism work even harder with these helpful tips. To boost your metabolism, follow some of these helpful suggestions to throw yours into overdrive.
Pump Up the Intensity
During your next workout, increase the intensity for 30-second intervals throughout your routine. This will help you to consume more oxygen and make your cell powerhouses to work harder to burn energy. You will increase the number of mitochondria and how they burn throughout the day, Health.com says. This will help you to exercise for less time while still maintaining the same high results. For example exercise for 5 minutes at a rate of 3.5 mph. Increase the speed to 4 mph for 60 seconds then go back down to 3.5 mph for 90 seconds. Repeat this sequence throughout your workout. To make it more challenge, increase the pace or the incline throughout the workout too.
Consume More Omega-3
Omegas 3’s are responsible for balance the blood sugar in the body. They also reduce inflammation in the body and help to regulate your metabolism. According to an Obesity Research study, they have been known to resist the hormone leptin, which is linked to how fast fat is burned. Take omega-3 fatty acid supplements regularly (1,000 to 2,000 milligrams daily). Try salmon, albacore tuna, eggs with omega-3’s, flaxseed oil or walnuts.
Drink Green Tea
With its polyphenols antioxidants, Health.com reports that catechin, an active ingredient in the tea, boosts metabolism. It helps to distribute energy or heat, digestion and to improve oxidation of fat leading to increasing weight loss.
It can be frustrating. You slash your calories and your body goes into reserve and starts storing. Make sure you’re eating enough to match your resting metabolic rate (usually 1,300-1,500 calories daily).
It’s important to eat a good breakfast each morning, so your body doesn’t go into starvation mode. This helps to jump start the metabolism for the day. Try a mix of lean protein with complex carbs and healthy fats such as an omelet with one egg yolk, two egg whites, mixed vegetables with some steel cut oats and berries and fish oil.
Up Your Cold Water Intake
Drink as much cold water as possible. According to the University of Pittsburgh, your body burns calories while trying to heat the cold water to your core temperature. Their study showed that individuals who drank 8 to 12 eight-ounce glasses daily had higher metabolic rates than those who drank just four glasses.
Increase Protein Consumption
Eating protein at each meal helps to promote muscle mass, whether building or maintaining it. Muscle burns more calories than fat does even when resting. Aim for at least 30 grams of protein at each meal.
Women lose iron during their monthly cycle each month, which can slow the metabolism in the body. This is because iron helps to carry oxygen to the muscles. If these levels are low, the muscles don’t get enough, and the metabolism slows. Eat iron-rich foods such as beans, spinach, broccoli and fortified cereals.
When you strength train, count to three as you lower the weight to its starting position. Slowing things down during your workout helps to increase the muscle breakdown and overall muscle repair process. While this sounds bad, it contributes to increasing the metabolism during the repair process. You will need to use weights that are heavy enough that you struggle with them until the final few reps. Challenging yourself is important for the best health benefit.