Can you boost your metabolism? Even if you have a genetically slow metabolism, there are ways to help increase it. Here are some straight forward tips and habits to practice on a daily basis to get your furnace burning better.
1. Strength train and increase muscle mass, even if it is just twice a week. Since muscle mass uses more energy, increasing it will mean your body will burn more calories even when not exercising.
2. Increase intensity of workouts. A proven method to do this is by doing interval training. There are numerous ways of accomplishing interval training. One approach is to exercise for 30 seconds at a moderate intensity, then for 60 seconds at a higher intensity. Repeat this protocol 5x.
3. Graze your meals. Grazing helps keep blood sugar level. Many people have had much success with mini meals (200-300 calories each), aiming for 5-6 meals.
4. Drink green tea. According to numerous studies, dieters who consumed green tea lost more than those who did not. Green tea has an active ingredient, catechin, which has shown to increase metabolism. Aim for five 8 ounce glasses a day. Think of consuming a couple of large iced green teas.
5. Add Omega 3’s. These powerhouses have been shown to balance blood sugar levels, reduce inflammation, and regulate metabolism. Adults should aim for 1000-2000 mgs/day. Be sure to check the total EPA and DHA count which should be at least 500 mg.
6. Decrease trans fat. Check all nutrition labels for any hidden trans fat. Trans fat decreases the body’s ability to burn fat.
7. Do not go too low in calories. Nutrition experts say that the lowest number should be 1200 calories. If you go too low, your metabolism will slow down to conserve energy.
8. Eat breakfast. Eating an early healthy meal gets the metabolism going and helps keep the weight off.
If these ideas seem overwhelming for your present lifestyle, choose just one change a week to help with adherence. Try to think of behaviors that you have direct control over to tackle first. Remember to behave in a way that is consistent with your goals.