Your metabolism is unique to you. Gender, age, and genetics play a huge role, but you can learn how to boost your metabolism with some simple changes.
High-intensity drills elevate your heart rate and cause a higher, longer resting metabolic rate. Mixing in short bursts of jogging or jumping jacks while you’re power walking, or taking a group exercise class designed to demand power are good ways to add intensity.
Muscle burns more calories than fat, whether you’re sitting on the couch or at the gym. So adding weight training to your workout is key to building muscle and increasing your resting metabolic rate. Using an Ultraslide lateral trainer is another great way to work on building strength.
Smaller Meals & Snacks
Skip large, heavy meals in favor of smaller, more frequent meals and snacks. Your body slows down if you go for several hours without eating, so if you eat something small and healthy every three to four hours, your metabolism will automatically work faster.
Lean meats and protein-rich foods speed up your metabolism because your body actually burns more calories digesting them, compared to other foods. Switch up your carbs with foods like fish, white meat chicken, turkey, tofu, eggs, beans, nuts, and low-fat dairy items.
Caffeine and Coffee
Moderate amounts of coffee can boost your metabolism, and even energy drinks, especially those with the amino acid taurine, can help speed it up. Be careful not to overdo it, since caffeine can impact your sleep and cause high blood pressure and anxiety.
If coffee isn’t your thing, green tea and oolong tea are excellent options. Besides caffeine, they have catechins, which raise your resting heart rate for a few hours, and may even help your body burn up to 17% more calories during a short phase of moderately intense exercise.
To burn calories at maximum efficiency, your body needs to be hydrated. Even slight dehydration slows down your metabolism. Drink water before every meal and snack, and be sure to hydrate before and during your workouts.
Careful With Calories
Be sure you get enough calories to support your activity level, and steer clear of crash diets that drastically cut your calories. Your body will respond by slowing down your metabolism – the opposite of what you want.