Boost Your Metabolic Rate
I’m glad you’re here!
The easiest way to get lean and stay lean is to have your body work for you. By that I mean you give your body the opportunity to burn more calories while at rest and all day long.
There are a few simple ways you can rev up your metabolism (ie. get your body to burn more calories at rest) and I’m here to share them with you today.
Please don’t get overwhelmed by the list.
Simply pick ONE that you would enjoy trying and stick with it for a bit. When that feels like a routine, pick your next one…keep it simple and fun and you will see results.
8 Simple Ways To Boost Your Metabolism NOW!
Build Muscle Mass
Strength training builds lean muscle tissue, which burns more calories at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster your metabolism will be. How do you start strength training?
Try some push-ups, or a few squats or lunges. Use 5 lb. free weights to perform simple biceps curls or triceps pulls. Do these exercises three to four times per week, and you’ll soon see a boost in your metabolism as well as an improvement in your physique.
Do Not Skip Meals or Drastically Reduce Your Caloric Intake
If your body senses that food is in short supply, it will slow your metabolism to conserve energy. Over time, the result is that when you do eat (even if you consume the same foods as always) your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. A good strategy is to cut your caloric intake by no more than 500 calories per day and never less than 1200 calories total each day. Once you determine your goal for calorie consumption, divide those calories into 6 different small meals/snacks through out the day.
Increase the Amount of Protein in your Diet
Most researchers agree that protein helps to stabilize the secretion of insulin into your blood stream, a process that can affect metabolism. The average person would benefit from protein intake at a minimum of 70 grams or higher each day. While it’s hard to determine how much protein that actually looks like per meal, I use my stomach as a gauge. If I’m hungry 1 hour after eating I didn’t eat enough protein. A good solid balanced meal should leave you satisfied (and not tired) up to 3 hours after eating it.
Aerobic Workout 3 Days a Week
Even though exercise doesn’t affect your Resting Metabolic Rate, the extra calories you burn could add up to an additional 1-2 pounds of weight loss per month. Cool!
I tend to lift weights and in between sets I will do a set of jumping jacks or jump rope or skip J. I will do anything to get in my aerobic workout while I’m lifting….takes care of both weight and aerobics in 1 session at the gym. This has been very effective for me and I highly recommend you try it.
Increase Movement in Daily Lifestyle
The more you move, the more you burn! You can actually make a significant addition to the number of calories you burn each day by relatively minor changes in lifestyle. This can be as simple as:
- taking the stairs instead of the elevator;
- park a distance from the mall or office;
- window-shop with your best friend rather than sit over coffee;
- walk the dog instead of just let him out;
- do a little gardening or
- clean house while you talk on the phone.
Making these types of changes for just 20 minutes of your day will cause you to burn an additional 100 calories per day or an additional pound per month. Making more of these changes can help you burn as much as an additional 1,000 calories per day!
Go For an Evening Walk
Although exercising any time is good for you, evening activity may be particularly beneficial. Many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours. What that means for you: those dinner calories have less of a chance to take up permanent residence on your hips!
Now I realize when it’s winter and if you’ve got a family, the evening hours probably aren’t the easiest time of day to get out! But do keep this in mind when it’s the warmer months and you have the opportunity to take that evening stroll!
And definitely keep this in mind when you go to reach for that late night snack or sweet! I always tell clients to eat that treat during the day when you’re more likely to burn it up versus “be good” all day and then eat it at night when your body will most likely end up storing the calories!
Get Adequate Sleep
As funny as it sounds, sleep deprivation may make you fat and not just because you’re susceptible to cases of the late-night munchies. According to researchers at the University of Chicago, women who got less than four hours of sleep per night had a slower metabolism than those who slept for a full eight hours.
Amazing! And I also found that we tend to want to snack more when we’re tired due to a hormonal imbalance in the body which causes the cravings which leads to an over-consumption of “empty” calories which equals weight gain.
Have a Big Breakfast
It’s important to have a high quality breakfast with high quality protein, fiber and good fat. Example: omelette with sautéed broccoli and ½ avocado. This sets you up for a more fulfilled day and you will most likely not binge later in the day. It also stabilizes your blood sugar first thing in the morning which is key to a day filled with energy!!!
Check it out! This article from FitnessJockey.com gives an excellent overview of the amount of protein we should look to consume each day.