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10 Tips to Boost Your Metabolism and Boot out the Fat

Posted on September 18, 2018

10 Tips to Boost Your Metabolism and Boot out the FatDividerimage


Whether you’re trying to get rid of the flab or looking to keep lean, your metabolic rate is a crucial determinant in how easy this will be. Simply put, your metabolic rate is the speed at which your body burns calories, and therefore breaks down carbohydrates and fats, and sometimes proteins, and converts them to ATP or energy. A fast metabolic rate is desirable, as that means your body is faster in accessing the accumulated fat for energy.


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Some people are naturally blessed with a good metabolism throughout their entire lives. We all seem to have a friend or family member who seem to be able to eat whatever they want and not gain an ounce. Most people only experience this in their youth, while others may not ever have had the pleasure. This only means that we have to work hard at it. There are many factors that come into play and influence our metabolic rate, such as genes, gender, age, body composition, occupation, stress level, hormonal balance, sleep quality, nutritional deficiencies and activity levels, to name a few. Some of these variables may be beyond our control. However, this does not leave us powerless to implement positive change. Far from it.

 

Nutritional supplements that aid in lean muscle building and faster fat burning can be very useful adjuncts to a fast burning or maintenance program. There are literally dozens of supplements, many of which have been scientifically studied, that can take the edge off. One of the most important points to remember when targeting a weight loss program is to focu on fat loss. We don’t want to lose muscle weight. And we certainly don’t want to lose vitamin and mineral weight! Keeping our protein intake up, and our nourishment high through the consumption of low-calorie high-micronutrient foods is a must.

 

Here are some changes you can make in your day-to-day life that can help you boost your metabolic rate:

 

1.  Get Active

The level of physical activity that you engage in is certainly within your control. So do more of it. Walking is a great exercise. However, a Sunday stroll for ten minutes probably won’t cut it. If only. Try daily bouts of moderate paced walking, with some hills if you can, for at least a half hour. If you really want to go for it, tryhigh intensity interval training (HIIT). HIIT really speeds up your metabolism to the absolute maximum, helping you continue to burn calories even after the completion of the exercise. This is called the afterburn effect. However, if you’ve been inactive for a while, walking is a great place to start for a week or two.

Lifting weights or weight training is also really important. It will help you maintain lean muscle mass while you are losing fat mass, as most people, when embarking upon a weight loss program lose a significant amount of muscle as well, which is very important for maintaining general health. A combination of aerobic exercise and resistance exercise is perfect for any weight loss program.

 

2.  Don’t Skip Breakfast

Skipping breakfast is a big no-no when you’re trying to improve your metabolism. When we sleep, our metabolism slows down and and we also become quite catabolic, as we are in a fasting state. This is why having a breakfast is important as it gets the metabolism up and running.  

 

If you skip breakfast, your body will be unable to revive the metabolic rate, and lean muscle mass levels will diminish. Healthy options to begin your day with should include foods that take time to digest as they will keep you feeling fuller for longer. You should consume foods rich in protein, low glycemic index carbohydrates and healthy fats.

 

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3.  Eat Frequently

Eating often is important, however, an absolute free-for-all on food is not the answer either. This might actually have the opposite effect. Firstly, we need to choose foods that benefit our goal. Also, spacing out our meals throughout the day instead of gorging on two or three big ones is good for the metabolism. The metabolic rate can be compared to a fire. Sticks and small pieces or wood every now and then help to feed the fire, creating a bright burning flame. However, too many logs, and the fire becomes overwhelmed and dies down. So eat small portions frequently, preferably every 3 hours or so. Going without food for long hours will slow your body’s basic functions down.

Eat meals that are high in fibre and protein such as fruits, vegetables, yoghurt, salads, low-fat cheese (cottage is good), nuts, eggs, fish and fibre crackers.

 

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Which meal looks more vibrant? The food we eat influences how we feel. Want to feel sluggish and tired, go for the pizza. Want to feel light and fresh and full of zest? Go for the salad. A bit of lean protein on top wouldn't go a stray though.

 

4.  Guzzle Plenty of Clean H2O

Make it a point to drink at least 2 to 3 litres of water every day as it is one of the chief factors in keeping your digestive system clean and healthy. Water is also essential to keep the process of metabolism going. Without enough water in your body, your digestive system will be unable to extract all the nutrients from the food you consume. Sometimes when we get a strong hunger signal, it can actually be a thirst message that has somehow become mixed up. There aren’t any calories in water ...

 

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5.  Consider Nutrition Supplements

The benefits gained from nutritional supplements vary from person to person. While there is no doubt that if consumed as directed and after proper consultation a nutrition supplement can drive up your metabolism. Keep in mind that supplements are not a replacement for good nutritious food. You may wish to consider a good multivitamin/mineral, a protein powder, essential amino acids, fish oils or a general antioxidant.

 

6.  Eat Some Heat

Including fiery foods like chili peppers, jalapenos, cayenne, and capsicum can also have an effect on your metabolism for the better. These foods contain capsinoids which increase energy expenditure, boost the production of heat in the body as well as jumpstart the activity of your sympathetic nervous system, which results in a surge of the metabolic rate.   

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7.  Consume More Calcium

Studies have shown that low levels of calcium in the body can result in the release of the same hormone that causes the body to store fat. To meet your calcium needs, indulge in low-fat dairy, tofu, oatmeal, and salmon or sardines with edible bones. Other sources are sesame seeds (tahini paste), almonds and calcium fortified milk alternatives.

 

8.  Avoid Alcohol

Not only do alcoholic drinks fill you up with empty calories, they also create a lot of liver stress. Apart from that, the hangover next day will make you reach out for comfort foods, which only means more trouble. So try and avoid alcoholic drinks as much as possible.  

 

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9.  Put on Some Lean Muscle

Make it a point to include weight training or progressive resistance exercises in your fitness regimen at least 2 to 3 times a week as these exercises will help you build muscle. Increasing your muscle mass will help you lose weight because muscle tissue burns more calories than fat tissue. Also, and probably more important, is the energy it takes to repair damaged muscle as a result of resistance training. This means the day after, and sometimes many days after, resistance exercise, you will be expending extra calories for muscle repair.

 

10.  Keep Stress Away and Get Enough Sleep

Long-term stress increases the level of cortisol in the body. When your body is stressed out, it starts storing fat instead of burning it. You might want to meditate, do yoga, or pursue a hobby to lower your stress levels and bring your metabolism back on track.

 

A lack of sleep can also change the pattern of your metabolism. Not getting enough sleep cuts down the amount of calories that get burnt when your body is at rest. According to Dr. John Berardi, the President of Precision Nutrition and the author of ‘The Metabolism Advantage’, “the rate of calories your body burns at rest represents about 60% to 75% of your total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock to weight loss.” Lack of sleep also increases cortisol, and can generally make us feel emotional and more likely to go for comfort foods and couch time instead of a protein shake and hitting the gym. And we both know which one will make you feel better ...

 

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To Conclude

Since the metabolic rate is not the same for everyone, and there are different factors that affect it, you need to figure out what works the best for you. A combination of a healthy diet, regular exercise, and the right kind of nutritional supplements will certainly help when you get the right individualised balance. It’ a journey! So get off that chair, unplug that digital device, and get moving. Also, try not to binge on potato chips. We know it’s hard ...