Metabolism or metabolic rate is the rate at which we burn calories and is a significant factor in body weight. Many people think their metabolic rate strictly inherited and set, not something they have control over. This is simply not true! It is true that there are factors we don’t have control over, like genes, age and sex, but that is not the end of the metabolic story, our lifestyle actually has huge effect on our metabolism.
Here are 5 ways for you to rev up that sluggish metabolism, to get your health and fitness where you want it to be.
1. Pump Some Iron
Resting metabolic rate is higher in people with more muscle mass., equally more calories burned at rest. Also, more and stronger muscles allow us to work and push ourselves harder during exercise, which allows for bigger fitness and weight loss results. As little as 40min of weight training per week has the potential to increase your resting metabolic rate by 100 calories per day, which adds up to some serious long-term weight loss.
2. Get Plenty of Sleep
Sleep has a huge effect on metabolism. Sleep deprivation makes it harder for our bodies to manage blood sugar and can increase chronic inflammation, which decrease the effectiveness of the thyroid to properly control metabolism. Also, people who skimp on sleep, often find they are hungrier throughout the day, this is because there is an increase in the hunger hormone ghrelin.
3. Drink Lots of Water
Our bodies need adequate water to process the calories we eat, exercise effectively and flush out harmful substances and toxins. A good goal is to get around 64oz of fresh water per day.
4. Eat Enough
Enough calories, fruits and vegetables that is. Eating too few calories or getting too hungry throughout the day will rarely (if ever) lead to weight loss and more frequently results in long-term weight gain. Also, make sure you get your minimum of 4-5 cups of fruits and vegetables per day to provide you with the vitamins, minerals and phytochemicals to promote a good active metabolism.
5. Don’t forget the Protein
Getting enough protein in your diet is very important to help you build and preserve lean muscle mass (see #1). Also you body burns more calories and takes longer to digest protein than it does carbohydrates. So replacing some of your carbs with some lean protein rich foods can boost your metabolism.
So, as you can see your diet, lifestyle and activity level have a huge impact on your metabolism. Which means, you have the power! You have the ability to make amazing positive changes in your health and in your life.
What will you do for yourself? How will you start today?
