Have you ever wondered why some people can eat cake and never put on a pound of weight, while the others can’t eat a tiny piece without adding one more centimetre to their already not-so-perfect waists? Or even, like in my case, you might have noticed that five (or ten, or twenty) years ago you could eat all the junk you wanted and stay perfectly skinny, but then suddenly – bam! – you eat a piece of pizza and your scales go off the rails. The matter is in metabolism. If it’s fast, then good, you’re at no danger (at least for now), but if it’s slow, then it’s bad.
Slow metabolism is like a clock that is hours behind – you may watch what you eat, work out like a horse, but you’re still nowhere near the goals you’ve set for yourself. You won’t change much by simply going on a diet or doing basic exercises, even if you spend hours on a treadmill in a gym. But luckily for us, there are tricks known to give your metabolism a boost and help you get in shape faster.
1. If you haven’t changed your eating schedule yet, it is just the right time to do so.
Start eating smaller portions 5-6 times a day, about every 3 hours or so, never extending it behind 4 hours. You should never feel hunger, because if your body believes it’s starving, it starts to save every gram of fat it has and store even more when you eat.
Snack only on healthy foods, like fruit, raw vegetables, natural yogurts and cottage cheese. Avoid processed and fatty foods. It takes more energy to digest proteins and complex carbohydrates, than fat. If 20-35% of your diet consists of protein, you can burn up to 150-200 additional calories per day.
2. Never skip breakfast.
While you sleep, your metabolism slows down and doesn’t speed up until you have your first meal, this is why it’s essential to have breakfast early in the morning. Some people would say that the later they have their first meal, the less appetite they have throughout the day, thus eating fewer calories. It’s true. But it’s also true that your body doesn’t burn as many calories as if you had breakfast earlier, so this way you end up storing more fat then burning.
To make the most of your breakfast, it should consist of 300-400 kcals and contain complex carbohydrates, because they fill you up for longer hours. Ideal breakfast would be oatmeal (water only and no sugar) with fruits or vegetables and wholemeal bread.
3. Eat foods that help boost your metabolism.
- Oily fish, like Salmon or Tuna. Salmon is an oily fish, quite high in fat, but it’s low in saturated fats and in calories. Omega-3, a fatty acid present in Salmon also aids your weight-loss, as well as nurtures your body with the essential nutrients. Eat at least 3 servings of oily fish per week, and you’ll get closer to your goals.
- Green tea. Green tea is not only full of antioxidants and anti-carcinogens, but also is known to speed up metabolism by 4% if you drink at least 3 cups a day. It is also contains the type of caffeine that is best absorbed in our organism, without raising the heart rate as much as caffeine found in coffee. There are also a lot of studies suggesting that regular drinking of green tea protects against certain types of cancers and heart diseases. However, if you have any health conditions of your own, it’s better to talk to your doctor before running to the tea shop.
- Grapefruits. Although some people say that grapefruits helping weight-loss is the old wives’ tale, it is believed to have ‘negative’ calories, which means it takes more energy to digest the fruit than the fruit contains.
4. Drink plenty of water.
Drinking at least 1.5 litres of water a day helps to flush the toxins out of your system and also makes your metabolism rate 30% faster, resulting in burning additional 17,000 calories per year, which equals 2.5-3 kgs.
5. High Intensity Workouts.
Whether it’s High Intensity Interval Training (HIIT) or Circuit training, you metabolism speeds up when you perform exercises that make your heart rate go higher than at rest. It doesn’t mean you have to do only high intensity workouts, you can add just one or two per week, and it will get you to see the results faster. Just make sure you eat enough of complex carbohydrates, as your body utilises them as a fuel to keep you going during the high intensity exercises. Doing them increases your metabolism for 24 hours after the workout, during which you continue to burn fat. It is also helpful to exercise at some point before lunch, as you have more time for your increased metabolism to work magic before you go to sleep.
6. Sleep well.
The last, but not least. Make sure that you sleep at least 7-8 hours a day. Your body needs adequate rest to burn fat instead of storing it. The lack of rest makes us prone to stress, which we have already enough of in our lives, and stress, in its turn, makes us gain weight. We don’t need that!
There are plenty more tricks to boost your metabolism, but these are essential if you want the results to show sooner. Incorporate them in your daily routine, and you will not be disappointed. Not only it will help you to achieve you goals, but will also make you a healthier and happier person.
Hope this was helpful! As always, thank you for your attention!