1) Lifting Weights
Training with weights boosts your metabolism in a number of
ways. Weight training itself has been shown to increase exercise post oxygen
consumption which means your metabolism may be raised for hours or even days
after the session.
As we know weight training is also the main way to stimulate
the growth of muscle tissue. Muscle tissue is metabolically active, so it
requires calories even when at rest. Muscle tissue also helps increase the
number of fat-burning enzymes in your body.
2) Don’t Avoid Healthy Fats
Healthy fats are involved in the manufacture of hormones and
repair of cell membranes in your body. With the right types of fats, your body
can use these anabolically. These processes require energy, so the fats may
actually increase your metabolism despite the added calories you are consuming!
You can add fats to your diet without increasing calories simply by increasing
the percentage of calories from fats and then lowering the percentage of
calories from carbohydrates or protein.
3) Little Things Can Make a Difference
Believe it or not, simply changing some simple daily habits
can have a huge impact on your metabolism. Try something simple like parking
further away from your destination and walking there. Little extra efforts each
day will increase your body’s energy and stamina.
Other activities that help boost your metabolism include
standing instead of sitting, taking stairs instead of elevators, and even fidgeting!
4) Carbohydrates
Carbohydrates are not the enemy. Using the right types of
carbohydrates can be a valuable tool for your metabolism.
For example, you may expend more calories consuming 20 grams
of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The
lentils contain fibre and other nutrients that the body must work to extract,
and therefore expends more energy. Look for fibrous, low-glycemic carbs and
focus on unprocessed carbohydrates.
5) Fluctuating calorie Intake
Zigzagging calories is by far one of the most effective
methods for keeping your metabolism revved. Homeostasis is the action your body
takes to “remain stable.” In other words, if you drop your calories, your body
will try to slow your metabolism in order to keep things the same. By
zigzagging calories, you may be able to prevent this mechanism.
Try zigzagging your calories day by day, so if your target
is 2000, consume 1800 one day and then 2200 the next. You can also do this week
by week.
6) Higher Protein Intake
Protein requires a complex chemical conversion by your body
in order to be used as fuel. It takes up to 30% of the calories you consume to use
protein for energy.For example, 100 calories of protein may take up to 30
calories to process. Therefore, increasing the percentage of calories in your
diet that come from protein may help raise your metabolism.
7) High
Intensity Cardio
High intensity cardio, like weight training, takes you into
the anaerobic zone of training. This creates what is known as “oxygen debt.”
Even when you have concluded your exercise, the body is processing waste and recovering
from the activity, helping to keep your metabolism high.
8) Eating Small Amounts More Often
Most bodybuilders are aware of this technique. Consuming
food triggers digestion, and digestion requires calories. By eating smaller
meals more frequently you continuously supply your body with nutrients while
forcing it to digest and break down the foods. This will help to raise your
metabolism.
9) Eat Whole Foods
The calories that you burn during digestion are due to the
need for your body to break down the foods. When foods are processed, much of
this work is done for you. For example, processed flour is ground into small
pieces that the body can digest more quickly. This means your blood sugar rises
faster and your body expends fewer calories processing the flour. Whole grains,
on the other hand, pack more nutrients, are higher in fibre, and force the body
to work harder to use them as energy.
10) Drinking Cold Water
Your body will expend more calories trying to raise cold
water to the temperature of your body, but the exact amount is debatable. However,
it makes sense that integrating this habit with the other habits listed above
can contribute to the greater goal of raising your metabolism.
Look out for my next blog: Weight Training for Beginners
Rich Palmer PT
“making your fitness goals a reality”
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