Your metabolism is the rate at which your body expends energy. Your metabolic rate varies due to a number of factors, including age; daily exercise duration/intensity, nutrition and genetics. When anyone is looking to looking to lose weight, a key factor is increasing your metabolic rate. There are a number of ways to help increase your metabolism and get the results you want.
High intensity interval training
Up the intensity of your training with high intensity interval training, also known as HIIT. HIIT is a form of training that not only expends lots of calories whilst you are performing it, but it can also speed up your metabolism for up to 72 hours post-training. The training itself usually lasts up to anything from 10 minutes to an hour and involves vigorous exercise bouts, between rest/reduced intensity bouts. For example, if you are running you can do a minute steady, with 30 second sprint periods. This increases the number of mitochondria and how efficiently they burn throughout the day, which in return allows you to exercise for less time than it takes to plod along at the same pace and still get great results.
Get your omega-3’s
Eating fish rich in omega-3 fatty acids such as salmon, herring and tuna can also help in speeding up your metabolism. It is suggested that omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.
Don’t skip meals/or slash calories
The common thought of many when it comes to weight loss, is often based on starvation tactics –this is not the case. If you deprive your body of food/calories, the body conserves calories by reducing your natural metabolic rate to reserve energy, which ultimately leads to a weight loss plateau, along with lean muscle waste. Instead aim to eat enough to match your resting metabolic rate, spread eating throughout the day with smaller, healthier meals to keep the metabolism engaged throughout the day.
Cut down on sugars
Consuming high glycaemic sugars in excessive doses is the worst way to quickly increase unwanted body fat. This is because it spikes the hormone insulin, which prevents the body breaking down fats and instead puts the body into calorie storage mode. To reach the results you want try and aim to get your carbohydrates from low glycaemic foods such as sweet potato, brown rice etc.
It has been found that the lack of sleep can cause an increased caloric intake of around 300 calories per day. This is because the lack of sleep can disrupt the metabolic hormone ghrelin. Ghrelin is responsible for increasing appetite, this can therefore lead to a greater amount of calories consumed within the day. Optimum sleep is 8 hours, so try to ensure you are getting between 7-9 hours of sleep per night as a minimum, although the amount of sleep necessary is different for individuals. Always keep an eye out for these keep an eye out for sings such as mood, food cravings and feeling lethargic.
Drink plain coffee or tea
The natural levels of caffeine present in both tea and coffee increase adrenaline and increase the regulation of the body’s central nervous system (CNS) and the body’s metabolism. Caffeine is also very effective at reducing your appetite and therefore can be great for reducing those daily cravings.
Turn to (green) tea
New evidence shows the active ingredients of green tea to help increase your metabolism. Studies in dieters found that those who were drinking green tea lost more weight than those who didn’t, suggesting that it may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion.
Make sure you have breakfast
Make sure you eat breakfast. Eating a nutrient-rich morning meal shortly after getting out of bed literally wakes up your metabolism. Eating breakfast gets the engine going and keeps it going throughout the day.
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