Why is it that some people can eat whatever they want, exercise as little as they want, and still stay slim and trim when some just look at a piece of food and goes right to the hips, tummy, thighs, or rear end? The answer, as frustrating as it may be, is that they probably have a faster metabolism. Good news though...by making simple food and exercise choices it is possible to boost and even repair a sluggish metabolism. We have put together our top five tips to help get that little calorie-burning furnace of yours humming along without a hitch!
1. Don't skip breakfast, make sure it contains protein.
Want a sure-fire way to increase your metabolism? Eat breakfast! In addition to reducing the risk of obesity and diabetes, studies found that those who start the day off right may increase their metabolism by as much as 10%! What should you nosh on to be most effective? Make sure it’s a healthy morning with whole-grain cereal and fruit, whole-wheat toast and peanut butter or fat-free yogurt, and a handful of granola.
2. Build Muscle
Yup, it's a fact...as we age we tend to lose muscle, gain fat and our metabolism slows down as a result. One of the best methods for combatting these unfortunate effects of father time is with regular strength or resistance training. Resistance training stimulates muscles to become stronger and healthier, providing your body with beneficial improvements in strength and function. Resistance training also reduces fat mass and increases muscle mass. Research suggests that resistance training may even increase life expectancy.
3. Eat every 2-4 hours to keep blood sugar stable
Depriving your body of fuel is a surefire way to slow it down. Food stimulates energy metabolism needed for digestion in a process called “dietary-induced
thermogenesis.” When you slash calories, the calories burned by eating are greatly diminished and so is your metabolic rate.
Restricting calories also signals the body that there is no food available, so it tries to conserve stores of carbohydrates and fat by slowing down its metabolism. The best way to boost your metabolism is to eat regular meals with snacks when necessary to give your body a constant supply of healthy fuel.
4. Cut refined carbs from your diet
If you are trying to rev up the old metabolic rate it is a good idea to avoid or strictly limit refined, processed carbohydrates (apart from an occasional treat). Refined carbohydrates are a major cause of weight gain, obesity, insulin resistance, and many diet-related diseases. Replace those foods with "fat-burning" foods to speed up your metabolism.
5. Fill up on lots of veggies and clean sources of protein, like chicken or fish.
Vegetables that are high in fiber and of the non-starchy variety such as cabbage, Brussels sprouts, asparagus, broccoli, cauliflower, spinach, endives, celery, tomatoes, and peppers are the best metabolism boosters. What's their secret? They have the most fat-burning properties and also have minimal impact on your insulin levels. Foods that burn fat and calories help in regulating and boosting your metabolism.
Lean proteins such as skinless chicken breasts can also increase your metabolic rate. The digestion of protein stimulates cellular activity leading to the burning of the excess fats. Best sources? In addition to skinless chicken, try turkey breast, egg whites, fish, and seafood.
Become a Lean, Mean Calorie Burning Machine!
As you can see there are many things that you can do each and every day to combat a sluggish metabolism and give your weight loss and fitness efforts just the boost it may be needing. From what you are putting into your mouth to what type of exercise you are doing, the lesson here is that IT ALL MATTERS! Whether you take on all five at one time or just work on doing better and better one at a time, you can't go wrong with these five ways to boost your metabolism. A leaner stronger you is just waiting inside of you and it's time to let her out!