Metabolism – the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.
Your body’s metabolism tends to slow with age, making it easier to add a few extra pounds and harder to lose them. The main reasons for this are muscle loss, being less active and natural aging of your metabolism processes.
Here are 5 Quick Tips to help you get your metabolism back on track.
Drink more water.
Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10-30% for about an hour. The calorie-burning effect may be greater if you drink cold water, as your body uses energy to heat it up to body temperature. (Add lemon or lime for a flavor boost!)
High-intensity interval training or (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or complete rest. Due to the intensity of a HIIT workout not only does HIIT elevate your metabolism but creates an after-burn for hours after the exercise. This results in additional calories being burned even after you have finished the workout.
Here is a 15 minute workout you can do anywhere. Each exercise will be done for 30 seconds followed by 30 seconds of total rest before performing the next exercise. After performing the 3 exercises – (3 minutes), you will do 4 more rounds equaling 15 minutes.
Jumping Jacks, push-ups/knee push-ups and air squats – do as many reps as possible during the 30 second work portion of the workout.
Consume More Protein.
Up to 30% of usable energy in protein goes to your metabolism, directly impacting your body fat percentage. You burn more calories when eating protein since your body is working harder to digest the food. Protein digestion accelerates metabolic rate by 20-35%, while digesting carbs compares at a rate of 5-15%.
The Daily recommended allowance is 0.36 grams per pound.
This amounts to:
*56 grams per day for the average sedentary man.
*46 grams per day for the average sedentary woman.
Double your protein intake in order to maximize the metabolic effect. (Purchase a good whey protein powder that is low in carbohydrates in order to get enough protein throughout the day.)
Don’t Skip Breakfast.
Skipping meals lowers your resting metabolism and makes it more likely that your body will store the extra calories eaten later, as fat. A high-protein breakfast is the most important food of the day. By starting your day with a healthy breakfast you are telling your body that there is plenty of food, so it tends to expend more of the calories you eat that day, as heat.
Great idea for a healthy breakfast:
1 serving of traditional plain Greek yogurt.
A handful of blue berries.
3 whole scrambled eggs.
2 strips of bacon.
8 ounces of water to sip throughout the meal.
Get Plenty of Sleep.
Restoring your body’s central nervous system is a main function of sleep. However, a study in the “Annals of Internal Medicine” found that the role sleep plays in your metabolism may be just as important. This study also provided further evidence that inadequate amounts of sleep may play a role in developing or aggravating existing metabolic disorders.
Tips on Getting a Better Night Sleep:
*Avoid bright screens (cell phone, tv, computers etc.) 1 to 2 hours before bedtime.
*Make sure your room is as dark as possible. Use heavy curtains or shades to block light for your windows. Eliminate or cover any light emitting electronics from your room.
*Wait 2 to 3 hours after your last meal before going to bed.