If you want to lose fat, you've got to have a highly functioning metabolism. A healthy, strong metabolism is the engine that powers the burning process. Unfortunately as we age, our metabolisms slow. Hormones, muscle loss and stress conspire to lower our metabolisms which can make it harder for us to burn fat. However, this doesn't mean fat gain is inevitable. There are many tips and methods you can follow to boost your metabolism, keep you trim and toned, increase your energy feel looser in your clothes. Read on to find out how!
1. MAKE SURE YOU'RE EATING ENOUGH
Yes, you read that correctly. "But I thought you need to cut calories to lose weight?!?" You do. But you need to avoid cutting calories too low. They key is to find out the amount of calories you need to maintain your weight and then take off 200kcals-500kcals from that amount. Don't make the mistake off dropping your calories to below 1500kcal, or even worse, below 1000kcal. When you eat less than you need for basic bodily functions to run adequately (about 1,200 calories for most women), your bodies metabolism crashes and burns. It also begins to break down precious, calorie-burning muscle tissue for energy (the more muscle you have the more calories you burn at rest).
2. WEIGHT TRAIN/EXERCISE WITH WEIGHTS
Adding weights into your exercise routine is a great way to boost your metabolism (and it's why it's a key component in the training my clients carry out) for a number of reasons. Weight training burns more calories than other forms of exercise. This is because of what's known as the 'Excess Post Exercise Oxygen Consumption' effect or the 'Afterburn effect' as it's more commonly known. Weight training is an intense form of exercise meaning the more oxygen your body consumes afterwards. This leads to increased rate of calorie burn after you finish exercising. Where as with most forms of cardio, you only burn calories in the moment. As soon as you stop exercising, no more calories are burnt.
You'll also build some muscle. If you're a lady, you won't be building huge amounts of muscle, women don't have the testosterone levels to build huge amounts of muscle. And if you're a man you don't need to look like a bodybuilder to benefit from weight training and muscle gain. Just building a small amount of muscle allows you to burn more calories at rest and boost your metabolism.
3. DRINK MORE WATER
Water is essential when it comes to weight loss. If you are dehydrated your body can't burn fat efficiently as water is required in the fat burning process. If you're dehydrated your body simply won't prioritise fat burning. Furthermore, dehydration can often be mistaken for hunger, which can lead to over eating and weight gain.
You can boost your metabolism early in the morning by drinking 500ml of water as soon as you wake up. You will have just gone 8 hours without drinking anything so you're body will be crying out for fluid intake. Drinking water when you wake up will energise you and increase your metabolism. Drinking cold water is said to increase calorie burn also, as your body has to adjust the temperature of the water to the bodies temperature.
4. EAT MORE PROTEIN
Consuming adequate amounts of protein keeps you satisfied, so that you're less likely to overeat and it also helps to repair, grow and maintain muscle mass. Your body also burns more calories when breaking down protein as it takes longer to digest and breakdown. Reducing your carbohydrate intake and increasing your protein intake will help your weight loss goals.
5. DRINK GREEN TEA
Many studies have suggested that Green Tea can be a great way to increase your metabolism and your bodies ability to burn fat. This is due to the flavonoids and caffeine in green tea which can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period.
Aim to drink 3-4 cups a day to receive the great benefits of green tea. Matcha green tea is the best form of green tea to consume as it is the richest green tea source containing the most nutrients and antioxidants.
6. DON'T SKIP BREAKFAST
Your first meal of the day is the most important day as it regulates Ghrelin, which is a hormone that controls hunger, for the rest of day. It also kickstarts your metabolism and keeps your energy high. It's been found that those who skip breakfast are 4 times more likely to become obese. You don't have to eat a big massive meal. It could be something as simple as a smoothie or a couple of boiled eggs. Find something that works for you. But avoid high sugar foods, opt for slow releasing carbohydrate sources and a protein source.
And there you have it, my top 6 tips to boost your metabolism and burn more fat! If you'd like more information feel free to contact me or click here to book your free consultation and taster session with me.
Talk to you soon,