WAKE UP, SHAKE IT UP, SHAPE UP…
Your body’s metabolism is unique. Your age, genes, gender and the size of your body all contribute to your metabolic rate. Science smarties define the body’s metabolism as the many chemical processes that work continuously within your body to keep you alive, so this includes breathing, food digestion and cell repair. While some people are born with a slower metabolism than others are, there are ways to wake up a sleepy one. Here are just six ways to do so.
Do It With Intensity
If you include intensity intervals during your regular workout, you are already waking up your metabolism. Since the technique involves performing at your regular pace for five minutes followed by 30-second intensity bursts, it forces your body to increase its oxygen consumption, making your mitochondria expend more energy.
As you do this, be sure to focus on good form. When you’re performing at a high level, it’s tempting to add weight, but make sure that your form is ready for it. Once you have mastered your form, go ahead and increase the amount of weight that you’re lifting or add a few more cardio movements to galvanize your metabolism further.
Grow Those Muscles
Muscle weighs more than fat, and it also uses more energy than fat does. A woman of average height and weight who is in her 30s and strength-trains for at least 30 to 40 minutes several times a week for about four months will boost her resting metabolism by about 100 calories a day. This means that you’re resetting your body to continue operating at a higher rate even when you are unable to exercise.
Embrace Eating Breakfast
When you eat a healthy breakfast every day, you’re stopping your body from going into starvation mode and shaking up your metabolism in the process. If your body thinks it’s starving, it will slow down your metabolism to save energy. The American Journal of Epidemiology published a study about weight gain. To participate in the study, one group of volunteers received 22 to 55 percent of their day’s total calories during breakfast. This group gained just 1.7 pounds on average over a four-year period. Participants who ate from zero to 11 percent of the day’s calories first thing in the morning gained about 3 pounds during the same timeframe.
Kick it Up with Hydration
Your body is about 90 percent water. It’s a critical element for your muscles and lungs as well as for all of your bodily fluids including your blood. Because of this, it’s important to replace the fluid that you lose due to your body’s regular processes. According to research, when you drink two cups of water, you’re increasing your metabolic rate by about 30 percent. If you drink warmer water, your body will experience an even bigger metabolic increase.
Focus on Your Food Throughout the Day
Grazing throughout the day instead of gorging yourself at mealtimes has shown to perk up the body’s metabolism. It does this by maintaining your blood sugar levels and by preventing insulin spikes that frequently cause weight gain. To graze effectively, eat six small meals a day that are around 300 calories each. You can also just take the number of calories that you usually eat and divide it by six.
When it comes to eating and your metabolism, it’s important to eat enough calories. While you may be tempted to slash them to lose weight, your metabolism will rebel against your doing so. If you decrease your calories too much, then your body will slow your metabolism down. To keep it awake and raring to go, eat enough calories to match your current resting metabolic rate. This is the amount that you’d burn if you were to hang out in bed all day. For instance, a 40-year-old woman who weighs 150 pounds and is 5-feet 4 inches tall has a metabolic rate of around 1,330 calories.
Drink Green Tea
For years, health experts have recommended that people drink green tea for its antioxidants, but new research shows that the substance also contains catechin, which could liven up your body’s metabolism. During a research study involving dieters, those who drank green tea lost more pounds than those who didn’t. Because of this, the research team determined that the catechins might improve the way that your body produces energy, or heat, during the digestive process. So, how much should you drink to enjoy this benefit? One study recommends drinking five 8-ounce cups of the tea each day to increase your body’s ability to expend energy.
The Benefits of a Fast Metabolism
Speeding up your metabolism could make it easier for you to hold your weight steady. It also eliminates waste and toxins more quickly while improving blood circulation. When it’s fast, you may even be in a better mood more often. A healthy metabolism means a healthier you.