Ever wonder why your bestie can go through a tub of Ben & Jerry’s without gaining a single pound while just one spoonful goes straight to your thighs? The answer lies in your metabolism -- that little engine in your body that burns calories all day, every day. Because of genetics, some of us burn fat faster than others, but age, diet, weight, and exercise habits also play a role.
As we age, our metabolisms begin to slow down. One reason for this is that we lose 3-8 percent of muscle mass per decade after the age of 30. In simpler terms, you may be burning 100 fewer calories a day at 40 than when you were at 30.
Thankfully, there are some simple things you can do to stoke your fat-burning potential. Interested? Of course, you are! Read on to learn how to promote a fast metabolism.
Eat Enough
If you want to weigh less, you have to eat less, right? Well, not exactly. If you’re not getting enough calories, it can cause your body to lose muscle mass -- which will decrease the rate of your metabolism. Plus, when you skimp on the calories, your body slows the rate at which it burns calories to conserve the fuel it’s got.
According to experts, under-fueling is just as risky as over-fueling. In an attempt for fast, noticeable weight loss, many ladies believe that eating as few calories as possible is the best approach.
This is an approach that is not conducive to long-term goals. Not only can severe calorie-restriction lead to nutritional deficiencies as the body is getting less food overall, but it can also have the opposite effect on weight loss. Rather than cutting calories like a madwoman, use the simple diet and exercise hacks and other tips and tricks we’ve listed below that can help you to slim down quickly -- and more importantly, safely -- without screwing up your metabolism.
Build Muscle
Your body constantly burns calories -- even when you’re doing absolutely nothing. Really! This resting metabolic rate is much higher in those with more muscle. Why? Because every pound of muscle uses about six calories a day just to sustain itself, while each pound of fat burns around two calories a day. That tiny difference can add up over time. After a session of pumping iron at the gym, muscles are activated all over your body, raising your average daily metabolic rate.
Try HIIT Workouts to Build Muscle Mass
When it comes to the very best workouts for weight loss, neither cardio nor weights can completely move the needle on their own. Interval training is arguably the best way to shed pounds, improve insulin sensitivity, and increase your metabolism. One recent study found that twenty-minute HIIT workouts helped women drop almost six more pounds and gain more lean muscle mass over fifteen weeks than women who did long, steady cardio workouts.
Pretty interesting, right?! So at the gym, sign up for a HIIT class, or turn your favorite aerobic exercise (biking, running, swimming, etc.) into an interval workout by adding periods of intense speed followed by periods of rest for the same amount of time. Do this six to ten times to complete a fat-slashing workout.
Take Metabolove From Love Wellness
One simple way to promote a fast metabolism is by taking a targeted supplement for boosting energy while combating food cravings -- like Metabolove from Love Wellness.
This powerful supplement will support your metabolism with a healthy formula that is free of chemical stimulants -- so no jitters! Made with good-for-you ingredients like organic green tea and the all-important mineral selenium, Metabolove is your secret weapon to turn your metabolism into a fat-burning machine.
Consume Protein Daily
The more muscle you have, the more calories you burn -- no matter what you’re doing. Hitting the gym helps you to build muscle, and eating protein keeps your sweet gains from breaking down, ultimately slowing your metabolic rate as a result. In fact, research has found that because protein is more challenging for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by a whopping 5 percent. Aim to incorporate a little protein into every meal and snack throughout the day.
Some of the best metabolism-boosting foods high in body-nourishing protein include:
- Chicken breast
- Hard-boiled eggs
- Hanger, flank, or skirt steak
- Beans
- Ground turkey
Protein needs tend to differ from person to person, but typically eating around one gram of protein per kilogram of body weight daily should be sufficient enough to fuel weight loss.
Say NO to Booze
Listen, ladies -- booze will not help you lose. Alcohol essentially flips your brain into hungry mode. In fact, several studies have shown that having a drink before a meal causes people to eat around two-hundred calories more. Plus, the body tends to burn off alcohol first, meaning that the remaining calories of your meal are more likely to be stored as -- you guessed it -- fat.
Say YES to Whole Grains
It takes the body a lot of extra effort to break down whole grains than more refined and processed grains -- like the flour ordinarily used to make pasta and bread. You can help keep your metabolic rate elevated simply by eating foods that your body has to work harder to digest. According to researchers, eating whole foods can increase your post-meal energy expenditure by an unbelievable fifty percent compared to eating processed foods.
Some of the best metabolism-boosting whole grains that are also rich in fiber include:
- Sprouted grain bread
- Quinoa
- Oatmeal
- Brown rice
Get a Good Night’s Snooze
We love staying up late to binge our favorite flicks just as much as any other person does (okay, maybe more), but if you’re looking to boost your metabolism, you may want to DVR those shows and start getting to bed earlier. A recent study looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat (that’s the bad stuff). If you do nothing else differently, just getting an extra thirty minutes of solid shuteye will make a difference.
If you’re extremely sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. Why? Because a lack of sleep can cause several metabolic problems.. It can cause you to burn less calories, lack appetite control, and experience an increase in cortisol which -- drum roll, please -- stores fat.
Lack of sufficient sleep -- under the recommended seven to nine hours a night for most adults -- also leads to impaired glucose tolerance (a.k.a. your body’s ability to utilize sugar for fuel). We all have those less-than-adequate nights of good quality sleep -- but if it’s a regular thing, you’re better off lengthening your night’s rest than working out, especially if weight loss maintenance is your ultimate goal.
Need help catching those zzz’s? Sleeping Beauty from Love Wellness can help. This powerful supplement combines clean ingredients to do more than promote a restful snooze -- it also promotes relaxation.
Drink More H20
Did you know that staying hydrated is essential for your body to function at its best? Water is necessary for optimal metabolism, and it may help you to lose weight, too. One recent study found that adding just 1.5 liters of water to the usual daily consumption of water reduced the average body mass index (BMI) and weight in a group of overweight women aged 18-23.
Bottom Line
Increasing your daily activity level can benefit both your overall health and well-being, as well as your metabolism. Start by moving a little more throughout the day, either through mini exercise sessions or by simply changing the way you do housework (laundry and squats, anyone?).
Choose healthy foods that give you sustained energy to maximize your metabolism, and consider taking an energy-boosting supplement like Metabolove from Love Wellness to fight pesky food cravings jump.
Here at Love Wellness, we take a sensible approach to self-care that’s body-positive, based in science, and made with what YOU want in mind. Whether you’re looking for the best probiotics on the planet to support your gut or a top-notch multivitamin to provide extra support for your immunity, stress, sexual wellness, and more, Love Wellness can help.
Sources:
A high-protein diet for reducing body fat: mechanisms and possible caveats (ncbi.nim.nih.gov)