30 Mar Simple Ways to Boost Your Metabolism
Feeling like your metabolism is a bit sluggish? Your metabolism is responsible for how much energy your body needs each day and a higher metabolic rate means you burn more calories at rest – ideal if you are looking to shed a few pounds. Did you know that aggressive calorie restrictions will actually decrease your metabolic rate? Yes, if you eat less calories than you are burning, you will lose weight; but if your calories are too low, your body goes into starvation mode. This can lead to the dreaded weight loss plateau and leaves you feeling defeated. This also can put you on yo-yo diet cycle: You lose weight, feel good for a while, and then put it back on again. Unfortunately, the next time you go on a restrictive diet it becomes harder to release the same weight again.
Instead of trying the latest restrictive fad diet, try these shifts to boost your metabolism and feel more energized!
One of the biggest challenges with aging, is that your body loses muscle mass in the range of 3-8% per decade after the age of 30, and the rate of decline is even higher after the age of 60.(1) In order to preserve your muscle mass, weight baring exercise or weightlifting is needed. In addition, muscles burn more calories than fat, so you will also improve your metabolism by lifting weights and building muscle. Even when you’re resting, your body is still burning more calories for basic life functions if you have more muscle.
Certain nutrients, such as proteins and fats, are not as easily broken down as others, such as carbohydrates. This means your body uses more energy to break down and metabolize these foods. Protein also keeps you full longer since it doesn’t spike your blood sugar and takes longer to metabolize. If you exercise and lift weights, you need to eat enough protein to maintain (and build) muscle mass, which also improves metabolism.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is where you do intense, cardio-based exercises— such as jumping squats and burpees— for a short interval, then take a short break and repeat. One of the most beneficial aspects of HIIT workouts is that your body continues to burn calories after your workout is finished, known as the ‘after burn’. Just don’t make up for the extra calories by adding an Iced Caramel Macchiato!
Green tea contains caffeine, which is known to increase metabolic rate and help burn fat. Green tea contains is also rich in antioxidants that aid in fat loss by encouraging the liver to burn fat for energy. Green tea supplies polyphenols which can reduce the speed of cell aging. Just make sure not to overdo it on the caffeine, as it can cause negative impacts on your sleep if you have too much of it or have it too close to bedtime. Ideally, stop your caffeine intake at least 6 hours before bedtime.
Getting a good quality sleep can improve your metabolism. Lack of sleep disrupts the hormones responsible for regulating appetite, blood sugar levels, stress, and metabolism. When you don’t sleep enough, your body is not able to rest and recover, and you don’t function optimally, so your metabolism isn’t as efficient. Stress levels also increase, which can lead to emotional eating and mindless snacking.
Do worries, regrets, and anxiety keep you up until 3 am? Do you wake up tired and fuzzy-brained and go through your day frazzled and fueled by caffeine? If so, this program is for you!
Refreshed: A Self-Care Program for Insomnia is a 3-month program that gives you personalized, holistic tools and self-care rituals you can use for the rest of your life to help you sleep better at night and feel your energetic best during the day! This program is brought to you by Dori Bell, Self Care Aromatherapist, who specializes in educating and blending essential oil products to improve your daily wellness, energy, and joy.
You may know Dori from our recent Instagram live together where we discussed 3 Nutrition Tips for Better Sleep! You can still watch the replay for some simple tips to improve your sleep tonight.
If you are tired of feeling sluggish and carrying around extra pandemic pounds, join me at the Summit Area YMCA for an interactive workshop to discuss five simple steps to feel lighter and more energized. Forget about crash diets and quick fixes. Instead, arm yourself with strategies focused on your long-term health and well-being.
Join me Thursday, April 7th at 10:15 am for this 45 min the FREE Ditch Your Belly Bloat: Five Simple Ways to Look and Feel Better Lecture
Pre registration is encouraged and this event is open to the public – hope to see you there!