9 Tricks to keep your metabolism revving:
- Dietitian.Lauren Hmede
- Feb 8, 2019
- 2 min read
Introduction:
Small changes to your lifestyle can make you more active and you will burn more calories and build muscle too. Staying active is a key and major factor in weight loss plan. Don’t forget to eat plenty of fiber and protein. Don’t forget your daily water consumption to enhance your metabolism.
1. Strength Training Is Key:
Women tend to store more fats in their hips area and glutes are the largest muscle our bodies. Your body will burn 6 calories to maintain 0.5 kg of muscle while it only burns 2 calories per 0.5 kg of fat. The higher ratio of muscle to fat the more calories you burn.
2. Drink More Water
Low intake of water is related to slower metabolism. Adequate intake of water is approximately half-one ounce/0.5 kg. Drinking enough water is important to fight pain and fatigue after workouts. You can enhance water flavour by adding lemon which is rich in vitamin C, boost immunity and detoxify your body.
3. Turn Bathroom Breaks Into Mini Workouts
On days that you have not any workout or you are not going to the gym you can make push-ups after every break. You can have too visits to bathroom between breaks.
4. Eat More Protein
Protein enhance satiety feeling as it takes more time to be digested. Choose lean sources of protein like chicken breasts and turkey. You can add more protein to your diet by replacing refined white pasta with whole bean pasta
5. Add Intervals to Your Workouts
Interval workouts consist of short bursts of intense activity followed by rest periods. They have ability to burn more fat and build muscles than cardio workout. If you’re new to HIIT, try sprinting for 30 seconds on a treadmill (you can add an incline to increase the intensity), then walk or jog for one minute. Repeat this 10 times and your metabolism will be revving high all day long.
6. Integrate Core and Balance Training
Work out smarter not harder. Any exercise you do on a flat surface, try to do on a balance device. I love the BOSU ball: If you’re doing chest presses, do it on an exercise ball to simultaneously work your core and stabilizers while also reducing the risk of injury.
7. Start Fidgeting
Small movements add up throughout the day; you can stand up between breaks time if your work depends on sitting on desk, walking while talking on the phone or use stairs instead of elevator.
Long-time sitting can promote joint and muscle stiffness, bad posture and back pain, which can lead to higher rates of injury. So you should make sure you are walking at each time you have break.
8. Eat More Fiber
Fiber is bulking agent food that delay digestion and form bulk in the gut. Add more fiber to your diet help in weight loss management. Recommended intake of fiber is 38 grams/men and 25 grams /women. Add variety of both soluble and insoluble fiber to maximize health benefits.
9. Activate Rest Days
Washing, shopping and laundry are activities too. When it is weekend time it does not mean it is break from any activity. All of those daily activities will continue to burn calories while giving your body a much-needed break from weights or cardio.
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