5 Easy Ways to Boost Your Metabolism

Published by BR365admin on

Boosting our metabolism is one of the best ways to stay healthy and see sustainable physiological results. Most people struggle with yo-yo diets, and short lived body transformations. A main reason this happens is due to the fact we never addressed our bodies root issue, which is getting our body to burn more calories at rest. Plain and simple.

Without it, we’ll have to constantly watch every single calorie we eat, and workout a ton to keep the results we want and prevent blowing back up. That’s no way to live. We want to be able to eat some native foods on vacation and enjoy a balanced lifestyle without fearing that a less than ideal stressful week or time away with the family, is going to cost us months of hard work.

With that being state, here are 5 simple ways to boost our metabolism, naturally.

1. Move more

We sit. A lot. Sitting and not getting enough daily movement has effected how our body adapts. When we only move when we workout, we limit the amount of daily calories we burn, which leads to increased likelihood of being overweight. Holding excess fat and weight slows down our metabolism. One of the easiest things we can do to reverse this, is to actively move our body. Go for short walks throughout the day (10-15 minutes), do short burst of movement mid-day (kettlebell swings, push-ups, mobility), get outside, make calls on the move, and spend more time on our feet whenever you get the chance.

Compared to sitting, an afternoon of standing can burn an additional 174 calories, according to an office based study out of the National Library of Medicine.

2. Build Muscle – Resistance train

Often when we go to the doctors, our doctor will prescribe more exercise. The vast majority hear exercise and think running, cycling, swimming and walking – cardiovascular based forms of exercise. All these activities are great for our health and body, but the biggest bang for our buck form of exercise, especially when talking about speeding up our metabolism is strength training. Muscle is more metabolically active than fat. And strength training is the only form of exercise that is going to build genuine muscle. And muscle is exactly what our body needs to burn more calories at rest. Without muscle, we have to constantly burn calories manually (by reducing calories or working out more), compared to improving the functionality of our body by adding muscle, therefore burning more calories automatically.

Engaging in resistance training 2-4 times per week for most, is ideal. I would suggest seeking out a proper resistance training program from a legitimate source, so you’re not spinning your wheels or learning poor mechanics. Remember, nothing is better at speeding up our metabolism than adding some lean skeletal muscle tissue.

3. Eat plenty of protein

What’s plenty of protein? Before giving you ball park range, I would simply start by prioritizing protein with all your meals. Protein helps build and muscle tissue, prevents the breakdown of muscle and is directly correlated with adding lean muscle tissue to our skeleton. Without sufficient protein our bones become brittle, our skin and hair is effected, our body functions very poorly, hormones are negatively effected, and our metabolism slows down drastically.

Protein and strength training are synonymous with each other. They act as a pair. I solid recommendation for protein consumption is to eat .7-1-2 g of protein per lb of body weight. I really don’t love any of my clients being below .7 g (unless there is some history of kidney malfunction), as anything below .7 g/lb of bw leaves too much opportunity for issues to occur such as muscle loss, over eating, and a poor hormonal response.

Research shows eating more protein is directly connected to speeding up metabolism, due to the fact protein preserves muscle loss. And as we already found out, muscle substantially speeds our metabolic rate up.

Regardless of your goal, keep protein intake high (.7-1.2 g/lb of BW)

4. Get a good nights sleep

The older I’ve become, the more I advocate the efficacy of sleep. Sleep is crucial in rebalancing hormonal issues, reducing stress and limiting rates of obesity. Poor sleep is linked to a major increase in the risk of obesity. And as we discovered in the ‘move more’ section, obesity directly slows down our metabolism.

Lack of sleep is linked to a slew of other metabolic issues as well and as briefly discussed, messes up hormones like cortisol, melatonin, ghrelin and leptin. Ghrelin and leptin are our bodies hunger hormones and when placed out of whack, create a poor environment for healthy weight management, and in effect, does our metabolism no favors.

Aim to sleep 7-9 hours. Go to bed and wake up at roughly the same time each day and night. Protect your last hour by calming the system down. We can do this by avoiding artificial  light, keeping our space dark, and relaxing the mind and body by reading, stretching and meditating.

5. Eat more natural foods, and less processed, refined substitutes

Whole foods are what the body thrives on. When we eat artificially enhanced, processed foods, we are consuming ingredients that are bad for our system. When we consume unhealthy foods, containing poor ingredients, it affects our weight, disrupts chemicals in our brain, and messes with healthy bodily functions. Foods that contain a plethora of dense nutrients is what keeps our body functioning optimally, i.e. preserving a revved up metabolism and keeping our body in a growth state.

Stick to eating lean cuts of meats, eggs, vegetables, whole grain complex carbohydrates, healthy fats like nuts, seeds, and olive oil. 2-3 servings of fruits are great, and don’t forget to consume non-caloric beverages only.

Anything that takes away from the growth of our body, is going to affect the ‘good’ that is going on. Weight gain, poor sleep, increased stress and hormonal issues all play a role in slowing down our metabolism. Keeping these matters in check is a fundamental process in seeing our metabolism get sped up significantly.

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