Metabolism is the chemical reaction that occurs within our cells to sustain life and allows us to live and react to our environment. You can increase your metabolism which will burn more calories and give you more energy throughout the day. Why is this good? It can help you reach a strength goal or a weight loss goal; it can help you get over the 4 o’clock slump; it can be your excuse to eat more and sleep more! If there were a few simple practices that you could do to increase your metabolism, would you do it? Here’s a jump start.
1. Burn & Build.
You don’t have to be a muscle-head or a marathon queen. In fact, in between is a great place to be. Interval training, or HITT, spurts of high intensity cardio broken up with lower intensity recovery periods, burns fat both during and after your workout. Strength training builds muscle. Muscle uses up more energy (burns more calories), than fat. My favorite workout is alternating bursts of cardio with strength moves. I push myself harder for ten minutes running than I would for a 30-45 minute cardio session and my abs have a chance to rest between sets so they don’t tire out. If you are interested check out HITT for a beginners guide. HITT helps you to decrease fat and build muscle in one workout. Streamlined fitness.
2. Eat protein.
Protein is converted into amino acids. Your body burns calories during this conversion and amino acids burn calories to rebuild muscle (see above for the lovely benefits of muscle). Protein also contains enzymes that are not naturally produced in the body. These enzymes play a role in digestion and energy release. Lean protein will rev up metabolism more than fatty proteins, carbohydrates, or fats.
3. Eat fiber.
Fiber changes how chemicals and nutrients are absorbed into your bloodstrem; it fills you up and keeps you full. Whole grains, legumes (which also contain protein), fruits and vegetables are great sources of fiber. Further, fruits and vegetables are a great source of antioxidants. Antioxidants are responsible for ridding the body of free radicals that would otherwise be detrimental to the cells your body needs to keep your metabolism revving.
4. Eat Enough.
Without enough calories your body enters starvation mode-it will store any calories it is given with the expectation that it will be lacking in the future. The body slows metabolism to conserve energy. Taken too far, normal bodily functions begin to shut down. The body will resort back to its caveman days when humans went for days without finding something to eat. We are sitting at computers writing and reading this, our bodies don’t have that problem. Eat enough, eat well (see: 10 Easy Steps to Eating Well), eat often. Fill up on foods that are good to your body.
5. De-stress your life.
Let’s return to the caveman days: see mountain lion, stress out, body releases cortisol (fight or flight?). Cortisol affects blood glucose, the immune system, as well as digestion.
Sleep more, do yoga, meditate, take long walks on the beach. All of these things can lower stress levels. Beyond lowering cortisol levels, feeling calm and in control will help you not be tempted to eat that sugary donut or down that whipped-cream-laden latte to get that brief energy kick.
Your body doesn’t isolate it’s reactions. This list is by no means mutually exclusive, all of the items relate. Stress and exhaustion can lead to over eating sugary foods which can lead to being lethargic which means you don’t have the energy to workout. Not working out leads to stress which leads to…you get it. But, if you eat well you will have the energy to workout which will allow you to sleep well which lets you wake stress free and ready to start anew!
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