With the summer season approaching us closer, each day, everyone wants to make sure they have their ‘beach body’ ready for the season. So you must be wondering “how can I raise my metabolism?” This article will underline some methods that won’t take much effort, or time, out of your day. They will bring you each,
one step closer to the weight loss you desire.
Drink More Water
Yes, that’s right. Water can be incredibly crucial for proper weight loss and metabolism. First of all, drinking more water can help you drop water weight. Many people have no idea how much of
the flab, they believe is fat, is actually water retention. Your body holds extra water under the skin when it is unsure it has consistently available hydration. If you are constantly drinking water your body tends to drop a lot of water weight. Also, as you lose fat your body ‘panics’ and retains water to replace the lost weight. It is why you may be dieting for 3 weeks and not losing weight but then, suddenly, the next week you’re 8lbs lighter. Your body realizes the weight isn’t coming back and adjusts accordingly.
Water is, additionally, a crucial regulator of hormones and metabolic rate. Water is an important part of the cell and, at any given moment, is assisting in energy distribution within your body. When your body is lacking water it focuses the existing water to more crucial bodily functions, sacrificing some efficiency in your metabolism and hormone release, and drawing away from the extremities, thats why when your lips are chapped, chapstick doesn’t really seem to do the trick. Dry hands, feet, and lips are usually a sign of dehydration.
So, how much water do you need to drink to drop water weight and increase your metabolism? That is different for every person but a good start is, simply, carrying a full water bottle around with you every day. The saying “out of sight, out of mind” is very accurate, if the water is not readily available to you, you may not drink until you feel noticeably thirsty. If the water is in front of you, the more likely it is that you will readily reach for it. Do not get me wrong, I am not saying chug down gallons of water until your stomach hurts, just consume a larger quantity than you otherwise would on a daily basis. Spreading it out through the day is much better than just drinking a ton at one point and nothing for 2 hours.
Try High Intensity Interval Training (HIIT)
When people tell you to do cardio to lose weight you probably imagine jogging for an hour or hopping on the elliptical trainer or stationary bike, until you see you burned off that donut you had
at lunch. Not only is this a waste of time, but it is also detrimental to your weight loss. While this type of training is beneficial for endurance, not many of you are training to run a marathon.
A better and faster cardio training method is called ‘high intensity interval training’ or ‘HIIT’ for short. ‘HIIT’ took the fitness community by storm a couple of years ago. Ever since, it is typically regarded as one of, if not, the best way to improve your cardio-respiratory health and is also an extremely efficient way to lose weight. Workouts never take more than 20 minutes and, as you get in better shape, take as little as 10 minutes. And, best of all, it is challenging. Who really feels accomplished after jogging for an hour? After a HIIT workout you will feel as if you just conquered your body and mind.
So you must be thinking “how do I do an HIIT workout?” There are endless ways to do your ‘HIIT’ workout, bicycle, running, trampoline, rowing, etc. I would suggest you start off using a way that you can monitor your heart rate, as knowing your heart rate is crucial to making sure you are doing it properly. The basic concept of ‘HIIT’ is a sprint interval, which significantly raises your heart rate, followed by a rest interval, which brings your heart rate down to normal.
Start by figuring out your maximum heart rate, this is done by taking 220 and subtracting your age. So, if you are 30, your maximum heart rate is 220-30=190BPM. When you do your sprint interval, you are going to go as hard as you can, trying to get your heart rate to 90% of its maximum. You are going to complete this interval for 30 seconds, when the 30 seconds are over your rest interval proceeds for 1 minute and 30 seconds, trying to get your heart rate back down to approximately 65% of its maximum. You complete this cycle of high intensity and rest intervals 10 times.
At the beginning this may be difficult, you can start by making your high intensity intervals 20 seconds and your rest intervals 2 minutes, slowly bringing them up to the standard. As you get more advanced, you can lower the rest time to a minute.
The beauty of ‘high intensity interval training’ is that it is quick and rewarding. The changes in physique and cardio-respiratory output you will notice will be profound after a short time. ‘HIIT’ puts your body in something called a ‘caloric deficit’. This results in your metabolism being in a heightened state for up to 40 hours after the workout. Your metabolism will be elevated, consumed food will be more efficiently used, and your body will be recovering to an improved state. It is the perfect preparation for the summer body you desire.
Although HIIT is one of the best forms of cardio, do not discount the efficacy of heavy weight training. Just two full-body workouts a week will, not only, profoundly modify your body composition but also increase your metabolism. When your body is recovering from a workout it uses nutrients more efficiently than normal and increases oxygen consumption, a base regulator of metabolism. With only 2 work outs a week necessary to induce profound change, there is no excuse that you do not have enough time.
Eat Enough Food
It may sound counterproductive, but one of the worst things you can do to your metabolic rate is eating too little. Your body has a complex mechanism of hormones called
‘homeostasis.’ This is a hard mechanism to explain, but the most important thing is that your body is afraid of change. This change could be weight gain, weight loss, more food, less food, less water, etc. So whatever change you try to get your body to do it fights back. A good example of this is it retaining water to replace lost fat, as we mentioned earlier in the article.
If you drastically lower the amount of food you eat, your body fights back by lowering your metabolic rate. It will lower the amount of oxygen you use, your body temperature, hormone release, etc. If you lower the amount of food you eat by a smaller quantity, like 250-500 calories below your normal food consumption, your body does not fight back so dangerously; the slower change actually prompts your body to keep functioning normally.
Try consuming mostly plant food sources and you will find that, regardless of whether you try to lower food consumption or not, you will eat fewer calories per day. Plants are generally high in water and fibre content. This gives a greater feeling of being full. On top of that advantage, they are typically very vitamin and nutrient dense, helping fill in potential gaps in your nutrition that are slowing down your metabolism.
Another thing you can try is a greens juice. This is often in the form of a powder created by taking a large quantity of nutritious greens, and other vegetables, drying them out and removing the bulk of fibrous material. They are often then flavored so, when mixed with water, it is more appetizing. If you struggle to have enough plants in your diet, a greens drink can help. It is no replacement for the fresh, unadulterated minerals, vitamins, and fibers in fresh greens, but it will help you fill in some gaps in your nutrition.
Regardless of what you are eating, just try not to diet too strictly. The effects on your homeostasis may make dieting even harder for you, long term. You could also make your body further deficient in vitamins or minerals, many of which help rev up your metabolism in the first place. Eating enough of the right foods will help you sustain your diet longer, and keep you in better health in the process, what’s to lose.
Get Enough Sleep
Yes, I know you have so much to do and so little time, but what if I told you one of the single most effective methods to lose weight, improve body composition, and improve general health does not require you to even move a muscle. That method is sleep. Today, 20% of Americans report consistently getting less than 6 hours of sleep every night. The amount of sleep recommended for adult men and women is 8 hours every night. With 1 in 5 Americans getting less than 75% of the recommended sleep, and even more getting less than 90%, it is an interesting correlation with one of the highest overweight and obesity rates in the world.
When you sleep many hormones are released, not only those crucial for weight loss, but also important for general health. One of those hormones is growth hormone, some people spend thousands of dollars a month buying synthetic growth hormone to assist their weight loss, but neglect the quantity released by your body during proper periods of sleep. Just try getting that recommended 8 hours a night, not only should you experience improved weight loss, but you will feel more rested, energetic, and healthier. If you find it hard to wind down and get into a restful state after a long day, try meditating for 15-20 minutes, or soaking in a nice bath. Not only is meditation good for eliminating stress and I am sure you have heard that stress is bad, but did you know it is also lowering your metabolism? Too much stress increases a hormone in your body called ‘Cortisol’. This hormone is responsible for your ‘fight or flight’ response. Unfortunately in today’s society, people are constantly stressed and never catch a break. This results in many people having a sky-high cortisol level. The negative effects of cortisol include, but are not limited to, visceral fat gain, increased body mass, increased inflammation, decrease in thyroid and other metabolic hormones, etc.
One excellent and easy way to decrease your cortisol is meditation. Meditation has been practiced for thousands of years and has been shown in countless studies to have a great effect of lowered cortisol levels. Meditation is also very easy for you to do and does not take much time. Just find a period of the day when you don’t get constantly aroused by people, work, etc. Find a peaceful place to do your meditation and consider downloading a meditation app. These apps will guide you through the process and place soothing sounds/music to get you through the brief time. Only 10 minutes a day has been shown to have an effect.
The effect of meditation reducing visceral fat could not only have a strong effect on your metabolism, but also general health. Visceral fat is fat that surrounds the organs and tends to massively increase your risks for various diseases, over regular subcutaneous fat. You can expect better blood sugar levels, thyroid hormone release, and more testosterone as a result of reduced visceral fat. Meditation will take your mind and body to new peaks; you may even find it helps you motivate yourself to complete the other steps within this article. With the few minutes meditation takes out of your day, it is a worthy addition to your fat loss regimen.
Supplement Any Vitamin or Mineral Deficiencies
Your body needs all of the necessary vitamins and nutrients to function properly. Many of said nutrients are crucial parts of metabolism. Ideally, if you filled all these nutrients with proper diet you wouldn’t need to supplement, but the realities of day to day life and eating often get in the way. A good start is a broad spectrum multivitamin, ideally formulated for your gender. Proper quantities of Zinc, Magnesium, Vitamin D, B Vitamins, Iodine, and L-Thyronine are all a good start at having your metabolism running ideally.
The most neglected form of macronutrient that we mostly miss the mark on, are essential fatty acids , which are found in plant foods, and are used to build Omega-3 and 6 fatty acids. The reason stemming from studies done during the 80s, based on a couple of flawed facts, and instantaneously fat became “the demon of the health food industry”. All of a sudden, fat free and low fat foods were the craze, but they were not lower in calories. The calories from fat were most often replaced with calories from carbohydrates and sugars. As a result, over the next 30 years, the fat intake of the average adult dropped, and their carbohydrate intakes surged. Do you know what else surged? Obesity and type 2 diabetes. What the industry did not take into account is that not only are fats crucial for your health, but some even compose crucial hormones involved in metabolism.
Saturated fats and cholesterol were demonized, now a commonality in diets is taking the yolks out of eggs and eating no red meat. What they didn’t tell you is that saturated fat and cholesterol are crucial for hormone production, especially testosterone, and cholesterol from food has absolutely no correlation to your blood cholesterol levels. Even in the studies that connect red meat consumption to cancer fail to mention that an equal quantity of green vegetables eaten alongside the red meat renders the carcinogenic effect non-existent. The key is moderation, too much fat or saturated fat can be harmful, especially from fast food sources, but in small quantities are beneficial for your diet.
Another great fat to include is coconut oil. Coconut oil is half composed of fats called Medium-Chain-Triglycerides (MCTs). MCTs actually block your body from storing fat consumed alongside them and force your body to use them for energy. That effect alone, forgetting about the other countless health benefits in coconut oil make it an invaluable addition to your diet.
Just, in general, try and focus your fat intake so it is from healthy sources. Avocados are excellent, nutritious, high in fibre, and rich in good fats. Nuts are excellent sources of fats and non-meat proteins. As previously mentioned, coconut oil and olive oil are excellent fat sources for cooking with (at low temperatures). Just remember, do not discount the meat and eggs (yolks and all). Not only are they profoundly nutritious but also source good fats, that help keep your metabolism revving.
Once you have filled in the gaps, in your diet, exercise, and nutrition, don’t be afraid to try using other supplements to further your goals. A good start is L-Carnitine, ideally in the form of Acetyl-L-Carnitine or L-Carnitine-L-Tartrate. These forms of L-Carnitine are more bioavailable and will result in full effect sooner. L-Carnitine helps your body use and transport fat within your body. As a result, not only during exercise but during sleep and day to day activity your body is better able to use and burn the fat within your body. Make sure you are consistent with your Carnitine supplementation as when you take it daily for enough time it will be at a saturation dose within your body and will be far more effective than if taken sporadically.
Another favorite supplement of mine is Forksolin (Coleus Forskohlii). Forksolin is an herb that has been used in Ayurvedic medicine for centuries. Unlike many alternative medicines there is serious scientific research backing the efficacy of this product. Forskolin is considered highly likely to be effective at lowering fat mass, reducing asthma symptoms, increasing bone density, reducing fatigue, significantly increasing HDL levels (good cholesterol), increasing lean body mass, and improving the testosterone to estrogen ratio, resulting in better metabolic function. Recommended dose is 250mg of 10% Forskolin taken 2 times a day, with or without food. With all those profound effects backed by scientific research Forskolin is definitely a good place to start, as far as supplementation is concerned.
Remember, supplements have their name for a reason. Because they are meant to SUPPLEMENT a proper diet and exercise. Once you have achieved that baseline, however, supplements can not only help you achieve proper health, but they can additionally further your weight loss and metabolism increasing goals. What we have mentioned here is a good start, but there are many supplements that can further your goals. Couple this information with a training regimen, and that’s great start to a Healthier You!!!
So there are our 5 Quick and Easy Ways to Boost Your Metabolism. Remember in our attempts to lose weight, look good, or be healthy, its about our metabolism.
Your metabolism is a complex mechanism, but these tips will take such a complicated aspect of your body and make it quick and easy for you to shift it to your benefit. With the warmer weather approaching, start or try to at least implement one, or possibly two of the things on this list.I think you will be surprised by the results that come from taking the initiative to make these changes.
We wish you the best… Forever-Healthy!
Metabolism: the chemical processes that occur within a living organism in order to maintain life.
Cardiorespiratory: relating to the action of both heart and lungs.
Homeostasis: the tendency towards a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes. (A.K.A= Balance).
Visceral Fat: body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.
Subcutaneous Fat: fat that is stored directly beneath the skin
Macronutrient: a type of food (e.g. fat, protein, carbohydrate) required in large amounts in the diet.
Thyroid: a large ductless gland in the neck which secretes hormones regulating growth and development through the rate of metabolism.
Bioavailable: the rate and/or degree at which a substance is absorbed into a living system or is made available at the site of physiological activity.