Food and Activities to Rev Up Your Metabolism
There are many factors that work against us when it comes to our metabolism, especially age. The good news is that there are simple steps that you can take to revamp that metabolism.
New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age.
Intensify Your Exercise
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Dr. Hyman, an integrative and functional medicine specialist states, “intensifying exercises by 30 second intervals will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy”.
The way it works is exercise for 5 minutes at 3.5 mph. Increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds. Repeat the entire sequence 5 times, twice a week.
Getting in Your Omega 3’s
Eating lots of fish rich in omega-3 fatty acids (salmon, herring and tuna) helps to amp up metabolism. Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.
Increasing Muscle Mass
This is the reason why men have an easier time to lose weight than women. Not only does muscle weigh more than fat, but it uses more energy too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day.
Switch to Green Tea
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Did you know that drinking 40 oz of green tea can increase your energy expenditure by 90 calories a day?
Start your Day with Protein
It’s important that your breakfast is rich in protein and if you are not a breakfast person then simply use a protein shake to boost your metabolism. Our bodies digest protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump.
Spicing up your food
Cinnamon contains thermogenic properties, which means when you consume it, your body automatically starts to burn more calories throughout the day. Simply add 1/4 tsp. to foods.
Finally, remember never to starve yourself, research has shown that eating 5-6 small meals a day is better for your metabolism rather than just eating three big meals.