If you’re reading this article about how to boost your metabolism then more than likely you’re trying to lose weight.
A faster metabolism is synonymous with being able to burn those extra calories quicker. Allowing you to see the results of your sacrifice rapidly.
I’m most certainly against crash dieting or starving your body. I just don’t agree with it.
In order to lose weight and keep weight off so you’re not constantly on a roller coast of weight gain and loss, you must change your nutrition on a long term basis.
It should be a journey. A fun delicious journey which gives you the benefits of a healthy body, that lasts your for a lifetime.
Some people are just born with a faster metabolism than others.
Your age and biological sex also play a role in the speed of your metabolism.
That being said there are some good habits you should adopt if you’re on a better health journey which will boost your metabolism and let you lose weight at the same time.
Reach for more water
Avoiding dehydration is key to boosting your metabolism and keeping it at optimal levels. A lack of water will slow your metabolism down. 60% of our body is water and one of the functions of water is to metabolize and transport the carbohydrates and proteins that our bodies use as food in the bloodstream. Exactly what you’ll need if you’re looking to lose weight.
The recommended daily amount of water for an adult is 1.5-2 L.
If you’re having trouble remembering to drink water here’s a little tip I learn’t from my nutrition professor. Place a water bottle on your desk while you’re working. Every time you look at that water bottle you must drink for it. Trust me you’ll increase your daily water intake.
Permission to snack
Wait, wait wait, let me clarify. Eating smaller meals throughout the day instead of the traditional three large meals can keep your metabolism high. It can also stop you from overeating at meal times because you’ll feel fuller throughout the day. Your metabolism tends to slow down in the hours between meals.
Don’t reach for the ice-cream, crisps and crackers. Snacks such as fruits and vegetables, the crunchier the better. Nuts and seeds can leave you feeling fuller for longer because of their fiber content. If you’re craving sugar, nut butters with your fruits and vegetables can satisfy your cravings. Be careful however with the amount of nuts you eat as these contribute to your daily fat content earnestly.
Unless you’re a body builder or gym enthusiast you don’t need to bench press 200 lbs weights to gain the benefits of increasing muscle mass. Including light weights in your exercise routine will not make you bulky ladies. but can help to promote the development of lean muscles.
Start by including weights with your squats and lunges, if you’re intimidated by the machines in the gym. 1 pound of muscle needs around 6 calories to carry out its function while fat only needs 2. By increasing your muscle mass you’re increasing your metabolism.
On the nutritional side of building muscle you’ll need to increase your protein. There’s a reason why body builders and fitness competitors eat lean sources of protein constantly. To digest protein your body burns more calories than it does to digest fats and carbohydrates. Especially refined carbohydrates!
This is why simple sugars do not boost your metabolism. Your body is able to digest the sugars for use without having to burn calories to extract the sugar.
I’m plant-based so my sources of protein come from chick peas, Borlotti, black and white beans, tofu and nuts. Of course if you’re not plant-based 100% of the time, chicken breast, salmon, lean beef and turkey are also excellent sources of lean protein.
How far along are you on your health journey? Do you do any of these things?