Slow metabolism? Here’s 6 ways to fix it
The melting of the Winter snow also coincides with wanting to melt away excess winter weight to get ready for Summer. Odds are that you may have thrown your healthier eating habits out the window with Netfix binges sponsored by Haagen-Dazs.
It’s time to leave your bad eating habits behind along with your Winter boots and say hello to a healthier (and lighter) you this Spring.
Spring marks a time when countless clients come to me asking for help to get their bodies ready for Summer tank tops and bikinis.
If you messed up your metabolism gorging on comfort foods during the Winter then chances are that your metabolism took quite a beating. It also could be the reason why you probably haven’t been successful at losing weight.
How did you tank your metabolism?
Your metabolism helps your body to burn calories and fat, even when you’re just sitting on your couch. But the foods that you’ve been eating over the past couple of months have likely extinguished the flame.
Lack of exercise during the Winter along with increased enjoyment of comfort foods are just a couple of things that you probably did to tank your metabolism.
Here are 6 tips to ignite the flames again to help you to lose weight in time for bikini season!
1. Make sure you’re eating enough
Many people make the mistake of drastically reducing calories to lose weight. If you eat too few calories, it actually decreases the rate of your metabolism. Also when you skimp on calories, your body also slows down how much calories you burn.
Cutting back on calories can also lead to lead to nutritional deficiencies since you’re eating less food. All of these factors will have the opposite effect on weight loss. Make sure to start adding back in fresh leafy greens, whole grains, healthy fats and protein.
2. Make your workout count
I don’t know about you but I hate spending an hour or more in the gym. Many people assume that the longer you’re in the gym or on the treadmill is the more calories you burn. Actually the best way to burn calories and ignite your metabolism is with HIIT or High Intensity Interval Training.
HIIT is all about short bursts of activity that will get your metabolism fired up, helping you to shed pounds. A workout can be completed in as little as 10–30 minutes. Many gyms now offer HIIT classes or a quick search on YouTube or Pinterest will give you some workouts that you can do at home.
3. Put on some muscle
Before I lost 30 pounds I only did cardio workouts to lose the weight and the scale didn’t budge. When I started to incorporate weight training that’s when the weight really started to come off. Here’s why. Even when your body is at rest, it’s constantly burning calories. 75% of the calories that you burn each day are simply just keeping you alive.
“Resting metabolic rate” (the amount of calories your body burns at rest) has been shown to be much higher in people with more muscle. This is because your resting metabolic rate is even higher after a strength training workout. No you don’t have to become a muscle head but even just packing on a few pounds of muscle will help to ensure that your body is constantly burning fat.
4. Eat more whole grains
Keep your metabolism elevated by eating more whole grains and complex carbs. Your body has to work harder to break down whole grains vs. refined and processed grains, like white flour. A bonus is that these foods also tend to be higher in fiber which will keep you satiated. Eat things like oatmeal, quinoa, wild rice and brown rice.
5. Eat more broccoli
The reason why I’m singling out broccoli over other greens is because it has the metabolism boosting formula of calcium and vitamin C. Both work together to boost your metabolism and increases your body’s resting metabolic rate (which was mentioned earlier) after you eat.
6. Control your stress levels
Stress can actually slow down your metabolism and causes you to metabolize food more slowly. When your body is stressed it releases cortisol in your body which leads to belly fat. Additionally when you’re stressed you tend to crave high sugar or fat laden foods.
If you find yourself stressed at work, walk away from your desk for a few minutes. Chat with a colleague that you enjoy spending time with or pull up a funny video on You Tube and laugh the stress off this will help to sooth away your stress.
Now that you have a few new tricks up your sleeve which one will you try first to help boost your metabolism?
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Think your metabolism could use a boost? If so check out my checklist of 5 easy tips to boost your metabolism!