How To Boost Metabolism
I’m going to answer one my most asked questions today, “Is it possible to jumpstart your metabolism and burn more fat throughout the day?”
The quick answer is…maybe, probably. But, first it’s important to understand what exactly metabolism is. The easy definition (without getting too sciencey), is that metabolism is what produces energy in the body that is then used for things like converting food to energy, converting food to new cells, and helping eliminate waste. Basically, metabolism is the sum of all the work being done inside your body every day. This is what is referred to as your metabolic rate.
The faster all of these processes occur, the faster your metabolic rate is. A faster metabolic rate means that you’re going to burn calories faster!
There are a lot of factors that contribute to what is called your Basal Metabolic Rate (BMR), aka Resting Metabolic Rate, which is the amount of calories you burn to stay alive while at rest. Activity level, the foods you eat, your metabolic condition (cardiovascular health, weight, etc.) all play a role. That being said, here are 7 ways to jumpstart your metabolism.
7 Ideas To Jumpstart Metabolism
1. Eat More Protein
Eating more food that are rich in protein is an excellent way to start boosting your metabolism right away. Protein has a TEF (Thermic Effect of Food) Value that is higher than carbs or fats. This basically means that it takes more energy to process (digest) high protein foods. High protein foods have a Thermic Effect value of around 25-30%, while fats and carbs are around 5%. Basically speaking, you’ll burn more calories just by eating protein.
2. Green Tea
Any beverage that contains caffeine can kick up your metabolism. But, clinical studies have shown that green tea contains chemical compounds that help boost your resting metabolic rate and help you burn fat faster…even while sitting. Don’t add any sugar, cream, or sweeteners, though. This will raise the calorie count of the beverage, and may even counter the effect.
3. Spice Things Up
Did you know that adding some chili peppers, cayenne, or hot sauce to your diet can boot your metabolic rate for a few hours after you eat? It’s true. It’s due to a compound found in chilis called “capsaicin”. This compound is what makes peppers spicy, and it can cause your body to expend more energy due to the heat. Obviously it’s not going to last all day, and it’s not very much…but adding some spice to your life can burn up to 50 more calories per day!
4. Add Some Fiber
While getting more fiber in your diet is awesome for your heart health, it helps you take in fewer calories. Now, this isn’t really boosting your metabolism…but every little thing helps in the battle of the bulge. Fiber has the ability to help your body clean out excess calories and waste. Think of it like a pipe cleaner for your intestines.
5. Drink More Water
Even a state of as little as 1-2% dehydration can influence performance, energy levels, and resting metabolic rate. The common repeated “8-10 Glasses of Water Per Day” requirement is old science. Instead, make sure you are getting at least 1/2 your bodyweight in ounces per water per day. That means if you weight 200 lbs, you should be drinking no less than 100 ounces of water per day. Soda, tea, coffee, and other beverages don’t count. WATER…Drink Water.
And, any activity will require you to add more water to the equation. It sounds like a lot, but once you get used to it you’ll never go back to being under-hydrated again.
6 Add Some Carbs
Most folks fear carbohydrates because they think they will make them fat. To those folks I say, “Stop getting your diet information from Facebook”. There’s a close relationship with the carbs you eat and a hormone in your body called Leptin. Leptin is produced by the fat cells in your body, and if carb intake starts to decline…fat cells start producing less leptin. If, for whatever reason (diet, scarcity, etc.), your carb intake starts to decline…less leptin is produced. This sends a signal to your brain that you may be experiencing starvation, and it swings your body into survival mode by slowing down your metabolism.
As soon as you start introducing more carbs back into your diet, it will turn this process off. So, introducing a few more carbs might not be a bad idea if you need your metabolism to kick in a little bit.
7. Train Metabolically
Sprint training, Metabolic Conditioning, HIIT, and explosive intense weight lifting are all great ways to increase metabolic rate. Studies have shown that this type of training will cause the body to burn more calories 24-48 hours after the training session has ended. This is essentially the only form of training I do anymore. I wish there was a better way to get the type of fat burning potential I want…but there’s not.
Get Started On Your Metabolic Jumpstart
Would you like to jumpstart your metabolism in the next 5 days?
If you’ve been cooped up because of weather…or pandemics. Or just haven’t been very active in a while, bouncing back can be quite challenging. The great news is that there are steps you can take right now to ACCELERATE your metabolism to burn more fat, have more energy, and FEEL BETTER fast!
I call it the 5-Day Metabolic Jumpstart Challenge!
In the 5-Day Challenge, you’ll learn:
- The workouts you need to do to jumpstart your metabolism
- About the specific foods that’ll help you get faster results
- About stress and its connection to your metabolism (and what to do about it)
- How sleep can help you lose more body fat if that’s a goal
- The most overlooked component of metabolism (that can actually be FUN!!)
With this challenge you’ll get:
- A secure client portal with all of your challenge materials
- Challenge success manual
- 5 Days of motivational e-mail coaching
If you don’t know where to start, I’m here for you. Each and every week I set aside times for what I call Success Strategy Sessions. These short (and FREE!) coaching calls are designed to get you moving toward your goals and reaching them at lightening speed. During the call we’ll talk about where you currently are, where you’d like to be, and come up with some quick actionable steps you can take right away.
These calls are FREE, but I only have a limited amount of time to do them each and every week. They are “first-come-first-serve”. Schedule a free Success Strategy Session today!