How to boost your metabolism
Boost your metabolism. Increasing your metabolism, is it really possible? It almost sounds too good to be true, burning more calories so we can eat more or get leaner faster.
But it is really possible, now doesn’t get me wrong I’m not going to tell you about a magic pill you can take to do this. You have to put in some effort!
So before we are going to speed up our metabolism let’s make sure we are all talking about the same thing. Metabolism is the set of life-sustaining chemical transformations within the cells of organisms.
The three main purposes of metabolism are the conversion of food/fuel to energy to run cellular processes, the conversion of food/fuel to building blocks for proteins, lipids, nucleic acids and some carbohydrates, and the elimination of nitrogenous wastes. (1)
Or easier said your metabolism converts the food you take in into energy, by breaking down carbs, fats, and protein.
Some people burn more calories than others. This has to do with a lot of different factors, for example, your age, height, weight, gender and physical activity level.
Boosting your metabolism
A great way to boost your metabolism is interval training. It has some other benefits as well, it saves a lot of time for example. This is also known as HIIT, high-intensity interval training.
There are multiple studies that show that you burn more calories during the workout, but also after you finished.
The only problem with HIIT is that it is more taxing on your body, so you can’t do it as much as ‘normal’ cardio.
To make sure you don’t hurt yourself (especially when you are a starter) keep it to a maximum of 3 HIIT workouts a week.
Not a fan of cardio? Don’t worry! There are other ways to boost your metabolism.
Another great way to boost your metabolism is building some muscle. This is because muscles burn more calories than fat in a resting state.
And during the period you are building muscle (by weight and resistance training) you’ll burn some extra calories as well!
Going to the gym 2-5 times a week with a set plan can give you the progress you are looking for. Ask for a trainer if you have no clue where to start. There are great other health benefits as well as lifting!
Foods that boost your metabolism
When you want to lose some fat you need to get in a caloric deficit, the best range is to stay around 200-500 calories under your maintenance calories.
Don’t go lower than this, it is not only unnecessary it is also very unhealthy!
Your body will do anything to burn fewer calories to stay alive. So don’t take it to the extreme, this will not give you the results you are looking for.
But you can also up your metabolism with foods. This can be done by consuming a high protein diet.
Protein is the most filling macro there is. This is because it has a high thermic effect in your body.
Your body needs a lot of energy to break down protein (about 20% of the calories you consume). To get fully digested protein needs more energy than the other macros.
Sadly enough there are many myths about your metabolism out there. Here are a few of the most common misconceptions!
Skipping one meal will slow down your metabolism this one goes hand in hand with the myth that you should eat every two hours.
Your metabolism does not slow down after a certain period of time. If you like eating every two hours, sure go for it! Don’t you? Then don’t worry about it!
Another commonly believed myth is that everything you consume after 8 pm will be stored as fat.
Fat is created by a caloric surplus, eating more calories than you burn. Fat isn’t created by an internal clock that will store food as fat after 8 pm.
The calories of a slice of pizza are the same at 6 pm and 8 pm. If you want to know more about meal timing myths you can check out this article.
So try a few of these tips out and see if they work for you! Don’t overdo it on HIIT because this is very taxing on the body try to aim for 2-3 times a week.
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