Speed up your metabolism by following these tips.
You have mastered the art of calorie counting and even managed to miraculously lose 20 pounds. For the first time in years you have finally lost half of your baby weight and most people would be happy with that. Unfortunately, your baby just turned 10 years old! You attempt to be optimistic and tell yourself you look great just as you are. From the appearance of your sagging triceps you reach the conclusion that computer work does not actually work any muscles whatsoever in your upper body. As if the sagging of your arms isn’t bad enough, your once firm breasts have decided to head south and apparently their final destination is your kneecaps!! Suddenly with overwhelming disgust you realize you are turning into your mother. Your mother is a happy-go-lucky senior citizen!!! Feeling beaten and with a bruised ego you head to the fridge and grab yourself a Ben and Jerry’s Chunky Monkey quart of ice cream and a spoon.
You have come way too far and worked too hard to give up. You have a proven track record of stick-to-itiveness and your perseverance will eventually pay off. You have hit what is called a plateau. Your metabolism has adjusted to your current weight and caloric intake and simply does not want to budge. If you incorporate a few of the suggestions below into your daily routine, you will notice a difference in no time.
A little weight training and high intensity cardio goes a long way.
Weight training will give your metabolism a boost. This occurs because weight training increases (EPOC) exercise post oxygen consumption. Basically, your metabolic rate is higher potentially for hours or even days after your workout. Weight training also stimulates the growth of muscle tissue which means you will tone, build and strengthen various muscle groups. Muscle tissue is metabolically active and, therefore, burns calories while at rest. Muscle also helps increase the number of fat-burning enzymes and organelles (cells that work just like organs to help the body function properly) in your body.
Much like weight training, cardio workouts take you into the anaerobic zone of training. Long after you have finished your workout, your body is still recovering. This keeps your metabolism elevated and working hard to burn calories.
Introduce healthy fats into your diet.
Healthy fats require energy to burn. The end result is an increased metabolic rate. Healthy fats work in conjunction with your body to repair cell membranes and create hormones. These processes require energy, so healthy fats may actually increase your metabolism even though they are adding more calories to your diet. You can offset this by lowering the percentage of calories consumed from carbohydrates and proteins.
Everything matters change your daily habits..
Changing many of your daily habits can impact metabolism tremendously. Try parking further away from the door of your office building. This will ensure that you burn extra calories just by walking. Take the stairs instead of the elevator. Take a short walk on your lunch break. Stand up when possible instead of sitting. Try to keep your body moving whenever possible. Whether walking or fidgeting it all counts.
Not all carbohydrates are created equal.
The right combination of carbohydrates can actually increase your metabolism. Carbohydrates that force your body to work harder to breakdown may actually make you burn more calories than the food you just consumed. Typically these carbohydrates are loaded with fiber and nutrients that come from unprocessed and low glycemic foods like fruits, cereals, vegetables, rice, pasta, grains and potatoes. This type of food is also commonly referred to as negative calorie foods. Find out more about negative calorie foods at www.examiner.com/weight-loss-in-detroit/lose-weight-and-burn-fat-by-eating-negative-calorie-foods-fact-or-fiction-you-decide .
Alternate your daily caloric intake.
Alternating your daily caloric intake will keep your metabolism stimulated due to a process called Homeostasis. Homeostasis maintains a constant internal environment and ensures that all cells in the body are in an environment that continues to meet their needs and allows them to function normally regardless of any external changes. If you drop your caloric intake, your body will attempt to slow down your metabolism. By alternating your caloric intake it’s possible to prevent this process. It is common for people to alternate their caloric intake daily. One day you may consume 2,000 calories the next day 1,800 and on day three, 2,200 calories. Others rotate caloric intake by the week in order to keep their metabolism charged.
Increase the protein in your diet as well as frequency of eating.
The body uses approximately 30% of the caloric value of the protein consumed to break it down and use it for energy. If you eat a 6 ounce boneless chicken breast that contains 200 calories of protein your body may use up 60 calories to process it. By increasing your protein intake you may be able to increase your metabolism.
Eating small meals throughout the day triggers digestion. Your body is forced to burn calories when it is continuously supplied with nutrients and forced to digest and break down food through the digestive process. The net effect is increasing your metabolism.
Eat whole foods instead of processed foods.
You burn a lot of calories during the digestion of whole foods because the body is working overtime to break down the food so the nutrients can enter your bloodstream. Processed foods are easier to digest and don’t require your body to work as hard, therefore, fewer calories are burned. Stick with whole grains and foods that are not processed.
Remember to drink plenty of cold water.
Did you know that your body actually burns calories while trying to raise the temperature of the cold water you consume to the same temperature of your body? This process forces your body to burn calories which increases your metabolism.
The combination of the habits outlined above will ensure your metabolism starts cooperating again. Don’t give up hope and don’t reach for that Ben and Jerry’s ice cream just yet. Give your body a few weeks to adjust to the new habits you have just introduced and take it from there. If you still have a hankering for some Ben and Jerry’s, go for it!! Eat it after you have finished a meal loaded with proteins, whole foods and good carbohydrates. As long as you eat it in moderation, your body probably won’t even notice.
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