Ideas on How to Boost Your Metabolism

6 Jun

It’s Friday and I would say Thank God but the week isn’t over for me.  It’s been a really busy week – one for which I am extremely grateful – but I have caught a cold (that’s what happens when you turn on the air conditioning at the first sign of heat thank you very much!!) and it’s made this already intense week even more challenging.  And to add more excitement to the mix, kids are off school today from a PA Day which means they will want to hang out with their friends and be by the pool so I won’t get any work done…but wait.  I have a portable laptop.  I can  take the computer with me anywhere I want to go right?  Sooo…that means I will be forced to work outside while supervising and maybe relaxing on the lounge chair taking in some sun while doing some work.  I don’t teach another class until later this evening so it’s actually going to turn out to be a great day!  See how I turned that around?  It’s all about perspective!  Okay, so I digress, this blog is to share ideas with you on how to do something I think EVERYBODY would like to do…increase your metabolism to make it work faster!  So here goes…

 

Eat Breakfast
If this is the first article of mine that you’re reading then you are the only one reading this for the first time.  EAT YOUR BREAKFAST!!  It is the absolute, by far, most important meal of the day!! After a long night of fasting, your body needs fuel to rev up its metabolism. Skipping breakfast can slow down your body’s ability to burn fat as it tries to conserve energy, so make sure you eat a healthy breakfast within an hour of waking up. Look up some of my healthy breakfast or smoothie recipes if you’re at a loss of what to eat in the am.

Don’t Skip Meals
You might think that skipping lunch so you can make room for a bigger dinner would translate to a slimmer waistline, but it does just the opposite. Skipping meals can make your body think it’s starving so it stores extra calories instead of burning them. Eat up to six small CLEAN meals a day (every 3-4 hours) to fend off hunger, keep blood-sugar levels steady, and help your metabolism function properly.

Schedule in Exercise
Exercise doesn’t just melt away fat because of the amount of energy you’re expending — it actually changes your DNA to boost your metabolism immediately. Experts recommend up to an hour to see the DNA-changing benefits, so keep it up by scheduling your workout throughout the week to ensure you don’t miss it.

Strength Train
Muscle is a fat-burning powerhouse, so stick to your strength-training routine.  If you didn’t know this already, cardio alone will NOT help increase your metabolism and/or help you trim fat.  Aim for 120 minutes of strength sessions a week.  If you’re not sure about what kinds of exercises you should be doing, look at some of my past blogs on workout tips.

Mix Up Your Routine With Interval Training
If you are doing cardio at the same pace every day (good for you that you’re being active), but you could be making better use of your time.  Instead of spending an hour on that treadmill or elliptical, try adding high-intensity intervals into your cardio.  It will help burn more calories during each sweat session.  A good interval treadmill routine I use when I am short for time is only 20 mins long and looks like this:

Time (mins) Action Speed (mph)
0-4 warm-up 3.6 – 3.8
5 brisk walk 4.0
6 light jog *6.5 – 5.0
7 recover 4.0
8 jog *7.0 – 5.5
9 recover 4.0
10 light run *7.5 – 6.0
11 recover 4.0
12 light run *7.5 – 6.0
13 recover 4.0
14 jog *7.0 – 5.5
15 recover 4.0
16 light jog *6.5 – 5.0
17 recover 4.0
18-20 cool-down 3.5

*Decrease the speed by .15mph every 15 seconds during the high intensity phase of the workout.

DeStress
Yup, that’s right, yoga can even help boost your metabolism.  Stress can do more than make you feel crazy — it can actually slow down your metabolism. The stress hormone cortisol is the culprit: when levels are too high, it inhibits your body’s ability to burn fat.  Sometimes, particularly on an extremely stressful day, you may want to take a yoga class instead of heading to the gym.  Taking some time to breathe deeply or flow through a calming yoga sequence to keep your metabolism in check.

Drink More Water
I am not even going to say any more on this topic.  You’re not drinking enough!

Sprinkle Cinnamon
I use this stuff on everything from my kitchari (lentil and rice dish), to my smoothies and coffee.  You can use it on your oatmeal as well.  Cinnamon has been known to break down the fat in foods which helps your body to better digest it so why not?  Have a sweet tooth and can’t stay away from that piece of dessert?  Just sprinkle some cinnamon on it and take a few bites…just don’t eat the whole thing and you’ll have nothing to feel guilty about.

Get Enough Sleep
There are so many reasons why a good night sleep is essential to your well-being but for the purpose of this article, all you need to know is that lack of sleep leads to weight gain.  You should try getting the recommended 7-8 hours of sleep a night (or at least 6!).  Be sure to turn down all electronics at least 30 mins before bedtime (this rule should be applied to your kids as well) because the lights these gadget emit make it more difficult to allow your body to get in to a more restful state.

Drink Green Tea
According to The American Journal of Clinical Nutrition, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks. Green tea contains catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day).

What’s the first change you’re going to make to shake up your metabolism??

 

Until next time,

Have a fit and fabulous day!

Lisa

 

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