How to Speed up your Metabolism

by Maria on October 31, 2013

What is metabolism? Simply put, metabolism is the process of turning the food you eat into energy.

In fact, every cell in your body plays a role in the process of turning the food you eat into energy that keeps your heart beating, lungs pumping, and muscles moving.

The faster your metabolism, the more calories you burn. And, don’t we all want that!

Here is what some fitness gurus recommend that you do in order to speed up your metabolism and lose weight:

For starters, you should eat breakfast within one hour of waking up in order to jump-start your metabolism. Why? Because your metabolism goes in rest mode over night, so your first meal revs it up again. Plus, eating protein-rich breakfast, such as eggs or whey protein smoothies, may help you control appetite, eat less throughout the day and curb the urge to snack in the evening.

Equally important is getting your heart rate up for a short period of time in the morning. This will keep it elevated for the rest of the day.

Also, getting a cup of coffee in the morning further boosts your metabolic rate.

Surely, moving more at every opportunity keeps your heart rate going and therefore boosts your metabolism.

To further fuel your metabolism, pick a protein-carb combo for lunch, such as cold meats on whole-grain bread with some vegetables and fruit.

Metabolism depends on water. If you are dehydrated, you burn fewer calories. Consider drinking cold water to burn more calories.

Never do your weight training on an empty stomach because you need energy from your foods to perform optimally.

One of the best body fat-burning exercises is high intensity interval training, in other wordsstimulating as many muscles and expending as much energy at the same time and alternating bursts of intense activity with bursts of lighter activity.

Drinking chocolate milk (perfect combo of carbs and protein) after work out is a good idea. It helps your metabolism going strong.

Always eat within 45 minutes of finishing your workout. This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates.

At dinner time eating spicy foods may boost your metabolism.

Eating at the same times every day trains the body to burn more calories between meals and keeps hunger at bay. Aim to eat every 3 to 4 hours.

Focus on chewing your food and relaxing while you eat. Do not eat while you are doing anything else (i.e., watching TV, working, etc.) If you have alcohol, do so after your meal to enhance the hormones involved in appetite control and digestion.

An important point to remember– eating too little is a bad idea, as your body switches into starvation mode, slowing your metabolic rate to conserve the fuel it’s got.

Try to eat the organic versions of the following fruits and vegetables, as the pesticides in them can interfere with your body’s energy-burning process: apples, celery, sweet bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, blueberries, green beans, kale.

By contrast, the following fruits and vegetables are safe to buy non-organic: onions, sweet corn, pineapples, avocado, cabbage, sweet peas, asparagus, mangoes, eggplant, kiwi, cantaloupe, sweet potatoes, grapefruit, watermelon and mushrooms.

Try not to sit too long. It takes only 20 minutes in any fixed position to inhibit your metabolism.

Get enough calcium – it plays a key role in regulating your fat metabolism, which determines whether you burn calories or store them as fat.

Relaxing in the evening is good for your metabolism. During rest your body gets rid of the stress hormone cortisol which slows down metabolism.

And last, but not least, get enough sleep. It is key to boosting your metabolism. With this in mind, try not to eat within 3 hours of bedtime. Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. All these factors interfere with the quality of your sleep and its natural fat-burning benefits. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day. If you must eat before bed, opt for a light meal or snack that’s high in protein and low in carbohydrates and fat.

In conclusion, eating the right foods at the right times, staying physically active, and getting enough sleep will help you speed up your metabolism, and consequently, lose weight!

 

 

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