Most of us usually struggle to keep the scale in a ‘happy place’. She is usually ruthless and could care less how much cardio you did that week—what matters is the ice cream tub you stuffed your face with a couple of nights before. Right now, as we remain safe at home, we can become a little anxious and do some overeating or overdrinking. I definitely want to fit through my door the day we beat COVID-19 and I’m sure you do, too. So, here are some simple ways you can help boost your metabolism. Metabolism, in simple words, is the total number of calories your body burns each day and we want our body to burn the most possible.
1. Strength Training is LIFE! The more muscle you have, the more calories you’ll burn while you’re doing nothing—which is called your resting metabolism, and this is what we want! Here is a great strength training workout to start with if you have a pair of dumbbells.
2. Get friendly with HIIT—This is my favorite type of workout and it stands for High Intensity Interval Training. It has the ability to torch calories, burn fat and build muscle, all in much less than a 5-mile run at a moderate-intensity speed. The speed bursts sparked a 20 percent increase in the number of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs, according to a study conducted by Jason L. Talanian, assistant physiology professor at Fitchburg State University in Massachusetts. And about your metabolism, HIIT stimulates the production of your human growth hormone (HGH) by up to 450 percent 24 hours after you finished killing yourself in that workout. And if you don’t know about HGH, this puppy is responsible not just for your increased caloric burn, but it also slows down the again process. Can you say hell yeah!
3. Eat some more proteins during the day! Yup, I said EAT, which seems to be what we’ve been doing most, lately. Active women need more than 100 grams of protein daily. Some examples you can include on your plate are nut butters, low-fat cheese, beans, tofu, chicken and cheese.
4. Can you say Green Tea, please! I swear I feel green tea is the answer to most of my problems. I usually will drink a huge cup of it after I feel I’ve been overeating. Experts agree that drinking green tea is a great way to speed up your metabolism and three cups a day can increase it by up to 10 percent. Here is the trick—you should not add any sweeteners. I know it can be a bit bitter but I’ve found it easier to drink if I add lemon or lime to it, so drink up! Now if you really step up your game, take a look at these green tea capsules I’ve been reading up on. They contain 98 percent green tea potency. I recently ordered them and hope to be writing a blog in a couple of weeks letting you know my opinion and success with them.
5. Make it spicy! Meals that contain more chiles whether they are dried or fresh give your metabolism a boost, which comes from capsaicin, a compound that studies have found to help burn fat and suppress appetite. So bring on the sriracha and tabasco—which I loooove!
6. EAT after your WORKOUT! And I don’t mean have a buffet, but the simple act of eating after a killer exercise will increase your metabolism. Some of the yummy things you can eat include Greek yogurt with a little bit of honey, cereal or some fruit, a protein shake or a green smoothie, an omelet, a sandwich or a wrap.
7. And last but not least, eat more fruit and veggies. Whenever possible load up on plants and choose vegies and fruits that are high on fiber like raspberries, Brussel sprouts, and broccoli—In general, the darker the color of the vegetable, the higher the fiber content.