Metabolism is the holy grail of weight watchers everywhere, but as we have seen in Part 1, how fast your body burns calories depends on several factors. Some factors we cannot influence, ie if you are a woman you have a slower metabolic rate! Although you can’t control your age, gender, or genetics, there are some ways to get a boost and increase your Metabolic Rate:
Follow the Correct Diet
The TLC-Program creates the correct balance in the body to boost metabolism and trigger rapid and long-term fatloss
Fuel Up with Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack.
Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.
Plan to Work out
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk. Start slowly and gradually build up if you are not active already.
Eating more often can help the metabolism. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time. Use the TLC-allowance of Fruits and crackers for your in-between snacks.
Add some Heat to Your Meals
Spicy foods contain chemical compounds that can kick the metabolism into a higher gear. Capsaicin, a compound found in hot foods like hot peppers and red pepper flakes, provides a temporary boost in metabolism. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. Use the TLC-approved herbs and pure spices to spice up your meals.
Power Up with Protein
The body burns many more calories digesting protein as it uses for fat or carbohydrates. Lean, protein-rich foods boosts the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, eggs, and low-fat dairy products.
Ditch the saturated fats.
Choose polyunsaturated fats instead. One study showed that people who ate more saturated fats were more likely to gain fat in their midsection, while those who focused on polyunsaturated fats gained more muscle.
Get some Shut-eye
Try to get your 8 hours of quality sleep every night! If you struggle, get your TLC-Z+ Care Program for Quality Sleep at the TLC-Online Store now.
Booster Shot: Black Coffee
If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee’s benefits may be a short-term increase in your metabolic rate.
Recharge with Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.
And lastly, Relax More and Laugh Often!
▪ Use Energy Drink
▪ Take Fat Burners
▪ Skip Meals or follow Fad Diets!
▪ Take Herbs and Pills or Injections that promise to speed up your metabolism!! You can mess up your body’s chemistry and have massive backlash weight-gain when you stop.
There are Foods you can eat to ‘speed up’ your metabolism.
Read Part 3 of our Metabolism Blog for some tips and guidelines
Written by SE More