Many people blame slow metabolism for their weight gain. Metabolic rate decline as you age which is why many individuals find it harder to lose weight when they are 30 compared to when they were in their 20’s.
Rather than worrying about your slow metabolism, you can find ways to kick your metabolic rate back into gear. Studies on nutrition reveal there are ways to improve your body’s metabolism and help you lose weight faster.
Here are five ways to improve your metabolic rate and be on your way to a healthier body.
- Never Skip Breakfast
We have all heard how important breakfast is since preschool. Science agrees with this age-old wisdom –eating breakfast turns on your metabolism’s acceleration gear.
While you are sleeping, your metabolism slows down. This is your body’s way of conserving energy.
Up until your body gets some calories, your metabolic rate will not go back to high gear. This impairs your body’s fat-burning mechanism and you only start once you eat a solid meal at lunchtime.
Professionals at Rush University Medical Center had some interesting inputs about breakfast and health. According to their studies, people who ate breakfast had a lower body mass index than those who skip the first meal of the day.
Aside from that, breakfast eaters consumed less fat met recommended intake for fruits and vegetables and performed better.
What you need to do is eat at least 300 to 400 calories for breakfast. This signals your body that there are enough calories to start burning not conserving calories, and it’s time for your metabolic rate to spike up.
To improve your energy level at the beginning of the day, one study suggests choosing high-protein low-glycemic foods. If you need more clues on which low GI foods to pick, here are some suggestions:
- Sweet potato
- Most fruits, especially ripe ones
- Non-starchy vegetables like broccoli, celery, and leafy greens
2. Do Your Workout in Smaller Chunks
Did you know shorter workouts throughout the day are better for your metabolic rate than one long and continuous one?
Many studies reveal chopping workouts into smaller chunks have a better effect on your health. One study compared the effect of a 30-minute session with two 15-minute sessions with a 20-minute resting time between sessions.
After working out, arterial flexibility was measured. It was seen that the positive effects of fractionize workouts lasted longer than the continuous workout.
A fitness coordinator at Duke University Diet and Fitness Center suggests getting up for five minutes for every hour you are at the office. The short bursts of exercise in between could help you burn from 100 to 200 calories in a day.
3. Include High-Intensity Interval Training to Your Workout
How do you exercise? The way you work out has a significant effect on your body’s fat-burning ability too.
Bodybuilders and workout enthusiasts used to believe steady-state cardio is the way to go. These days, however, there’s sufficient evidence to prove high-intensity interval training could be a more effective way to boost your metabolism.
A study conducted by East Tennessee State University compared continuous training and interval training in women. During an eight-week period, both the control group and the HIIT group performed the exercise three times a week.
Findings revealed a two percent drop in body fat on those who performed the HIIT routine.
Another study published in the Journal of Applied Physiology revealed fat oxidation increased by 36 percent after HIIT workout. This only goes to show, how effective this routine is for anyone who wants to lose weight.
When you are planning your workout calendar, be sure to add HIIT sessions at least two times a week. Even 25 minutes for one session could improve your body’s metabolic rate.
4. Manage Your Stress Level
Biological Psychiatry published a study by Ohio State University where it was proven how stress slows down your metabolic rate.
In the study, participants were asked to consume a 930-calorie meal with 60 grams of fat. The amount of time it took them to burn calories and fat.
Participants who reported feeling stressed in the past 24 hours were not as effective in burning calories. Based on the findings, individuals who were not stressed burned 104 calories more calories than those who reported feeling stressed.
Higher levels of insulin in stressed individuals could be the culprit. This could also be to blame for less fat oxidation and greater fat storage.
Some ways to help you manage stress include engaging in physical activities and mindful meditation. Find a way to do small chunks of exercise and as little as 15 minutes to meditate.
5. Focus on Hydration
Staying hydrated keeps hunger pangs away and helps you stay full longer. But recent studies reveal water can do something even more effective –put your metabolic rate into high gear.
The Journal of Clinical Endocrinology and Metabolism had an interesting study on how drinking 500 milliliters of water affects your system. Metabolic rates of people in the study increased by 30 percent.
The increase in metabolism took place within 10 minutes of consuming water and peaked after 30 to 40 minutes. The effect of water is even more pronounced in individuals who are under a weight loss program.
With this information in mind, you can make plans on how to make small changes to help improve your metabolism and lose weight. Ideally, you need to drink about two liters of water daily to increase your energy expenditure by 400 kJ.
This may not seem much but combined with exercise and an effective weight loss diet, this could have a significant impact on your weight loss goals.
Always take a water bottle with you so you know how much water you consumed. This way, you can keep track of your water intake effectively.
Now It’s Your Turn
Don’t let a slow metabolism prevent you from achieving your weight loss goals. You can always find a way to reverse bad habits and develop new ones to help you possess your ideal physique.
Starting with these five tips, you can improve your metabolism and resume your journey to a healthier you.