You’re counting every calorie and you go to the gym like it’s your second job, but the scale just won’t budge! However, your friend who’s eating more and working out less has lost three pant sizes! The major difference between you and your BFF could be your metabolism.
And what exactly does your metabolism have to do with whether you can fit into your skinny jeans? Truthfully, your metabolism plays a major role in your weight-loss journey. Try these tips to jump-start your metabolism!
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What is metabolism and metabolic rate?
The term metabolism is used to describe the chemical processes that occur in your body. Your metabolism is responsible for creating the energy that is necessary for day-to-day activities. Your basal metabolic rate (BMR) is the amount of energy your body needs to function when you are at rest. A low BMR will require less calories to maintain your body at rest, while a high BMR will require more calories for the same task. Therefore, a person with a higher BMR may be able to eat more calories and not gain weight at the same rate as you would.
How can you improve your metabolism?
1. Protein, protein, PROTEIN!
Not only does protein keep your tummy full, eating protein can rev up your metabolism due to its thermic effect. The thermic effect of food refers to the calories that your body must burn to digest and process the nutrients from the chicken breast you just ate.
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Protein has a higher thermic effect than carbohydrates or fat. Eating protein can raise your metabolic rate by 15 to 30 percent, whereas eating carbs may only raise it by five to 10 percent.
2. Build those muscles!
Even when you’re lounging in your recliner, your muscles are burning more calories than your fatty tissue. It is estimated that at rest, each pound of muscle in your body burns 6 calories per day! Increasing your muscle mass through strength training at least three times a week can raise your BMR by five percent. So, don’t be afraid to throw in those kettlebells during your next workout.
3. Drink up!
You know that drinking water is good for your body, especially if your goal is weight loss. Drinking water can help to lessen your cravings for unhealthy foods and drinks and, in turn, it reduces the amount of calories you eat. Drinking 17 ounces of water (that’s about the size of a standard bottle of water) can increase your BMR by 10 to 30 percent for one hour. Have you been drinking room-temperature water? Well, drinking cold water has been shown to burn more calories because the body uses energy to bring cold water to the temperature of your body before using it.
4. Let’s HIIT it!
High Intensity Interval Training (HIIT) can increase your metabolic rate—even after your workout is complete. Doing quick and intense bursts of movement can help you burn more fat, which will improve your body composition (and remember, more muscle burns more calories). HIIT workouts have been shown to have a greater effect on your metabolism than other types of workouts.
5. It’s tea time!
Your morning cup of tea can give you a boost of energy and improve your metabolism. Green tea and oolong tea have been shown to increase your metabolism by four to five percent. How? When your body burns fat, it must first break it down. Green tea and oolong tea can break down the fat stores of your body for your body to use for energy.
6. Spice it up!
Cayenne, habanero or jalapeno anyone? Eating spicy dishes can improve your metabolism. Peppers contain a substance called capsaicin that can boost your metabolism. Like caffeine, capsaicin is a thermogenic chemical. Thermogenic chemicals are fat-burning chemicals which cause the body to generate heat. This process improves your metabolism.
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If you’re not satisfied with your weight-loss efforts, try adding these tips to accelerate your metabolism. However, don’t let the number on the scale discourage you. Continue pushing forward on your journey to better health and wellness.
