Boosting Metabolism for Fat Loss
Trying to lose fat can be a painstaking process, especially when metabolism plays such a huge role in our health. If you have slow metabolism, you will more than likely suffer with losing weight, and unfortunately, your metabolism naturally slows down as you get older – especially once you hit your 30s.
Metabolism is the process of fat turning into energy and once it slows down, you can even notice physical changes such as lower energy and your muscles may turn to mush. This can happen even if you don’t change your eating habits.
Although, there are ways to beat biology and boost your metabolism! Remember though, there is no quick fix and you need to implement the things listed every, single day.
- Stay on the move
If you exercise on a daily basis, even if it’s a walk at your own pace, then that can be enough to get your metabolism moving too. Although, you do need to remain strategic about your workouts. If you seem to always be doing cardio, then you need to implement some weight work.
Adding a few calorie burning exercises a few times a week can give you enough energy to keep your metabolic rate elevated, and that burst can last for hours afterwards. - Say no to processed foods
They’re probably the best tasting types of foods, but are the worst for us! If you want to have a bag of crisps or have anything artificial, then not only will your metabolism be at risk, but it can also send your thyroid and hormones on a rocky rollercoaster.
The foods you should really concentrate on eating are: nuts and seeds, grass-fed beef, healthy fats, eggs, leafy green vegetables, fish, fresh fruits.
All of these foods help to support a strong metabolism which will result in weight loss.
- REST!
If you aren’t getting the rest you truly need and deserve, then it can really lower your metabolism rates. It is also a predictor for obesity, so if you don’t feel like you’ve had a good enough sleep during the night, you should find ways in which you can help yourself rest better!
You also need to remain consistent with sleeping and train your body to sleep and wake at a certain time so you can adjust and your body will become used to it. This means that when you’re well rested, so is your metabolism and it gets a little boost!
- Drink more water
Fizzy and sugary drinks are delicious, but they contain loads of calories and are counterproductive to weight loss. Drinking more cold water can boost your metabolism and help you to lose fat. Your body will turn the cold water into calorie burning particles due your body working to increase your body temperature.
Drinking enough water really is the best way to keep your body functioning and allows all of the works of your body to do all the right things.
- Drink green tea
It isn’t the nicest tasting drink on the planet, but it definitely helps. If you’re not the biggest fan, or can’t stomach the taste, then you can always try Oolong Tea which has all the same health benefits.
These teas turn some fats into free fatty acids, and this can then increase fat burning by 10-17%! - Eat more often
If you eat less but more often, this can help massively in boosting your metabolism to reduce fat. Instead of eating 3 big meals a day, try eating 4-6 portioned meals – which includes snacks – because every time you eat, you give your body more opportunity to convert that food into energy.
The myth of starving yourself to lose weight definitely doesn’t apply here. If you didn’t eat enough, then any food you do eat would convert straight to fat, causing you overall, to put weight on. - Reduce your stress levels
Stress is an overall negative emotion when it comes to metabolism. If you have high stress levels, this can mean that your anxiety isn’t in the right place either, and this can then cause us to overeat or not eat enough at all.
This will throw your metabolism off, so do what you can to reduce any stress levels in your life. Potentially consider yoga, counselling or writing a journal to get the negative thoughts off your mind. Stress and anxiety can cause comfort eating, and that won’t help your metabolism rate or fat loss journey any easier. - Eat the heat
Spicy foods work wonders for your metabolism and fat loss. If you add a bit of spice to your dishes, then you can increase your metabolic rate by up to 8%. This might not seem a lot but it is vital if you’re trying to lose fat.
The spice in foods will turn up the heat in your body, and so your metabolism works hard to break the spice down and increase your body temperature to match. - Drink coffee
Most of us love to have a coffee first thing in the morning, and it’s one of the best things you can do. Drinking caffeinated coffee increases our heart rate, which means your metabolism is working to burn off those tiny calories that enter your body.
If you really want to see changes, then having a cup of coffee before you exercise will definitely work!
- Use Coconut oil to cook
Instead of using butter or other cooking oils, simply use coconut oil as it can have such a positive impact on your metabolism.
Coconut oil is made from medium-chain triglycerides, which is associated to metabolism increasing, decreasing your appetite and burning body fat.
Foods to boost your metabolism
- Eggs
- Green Tea
- Seafood
- Coffee
- White Meat Poultry
- Water
- Brazil Nuts
- Coconut Oil
- Seaweed
- Chilli Peppers
- Apple Cider Vinegar
- Mustard
- Peanuts
- Horseradish
- Beans
- Black Pepper
- Chickpeas
- Ginger
- Lentils
- Baked Potatoes
- Whole-Grain foods
- Orange Juice
- Spinach
- Peanut Butter
- Peas
Conclusion
Remember that losing weight too fast isn’t sustainable or realistic, especially if you’re trying out crash diets. Just making these simply lifestyle changes can have a massive impact on your metabolism and ultimately, fat loss.
Going on crash diets can cause you to feel hungry and that will then mean you’re more likely to snack throughout the day. It also causes more serious issues such as nutritional deficiencies, dehydration and muscle loss.
Focus on your wellbeing and try not to lose weight too fast. Slow and steady wins the race and will help you to maintain your weight-loss on a long-term basis.
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