Boost metabolism and burn fat. Simple in theory but is it in reality? In this article we outline 5 easy-to-implement tips you can do start doing today.
When it comes to burning fat, your metabolism is your greatest weapon. Metabolism is referred to as, the chemical processes which occur in the human body to sustain life. So what does that actually mean? Basically, it is your body’s ability to process food into a usable energy source. Metabolic rate is influenced by gender, age, foods you consume and physical activity. The faster you’re able to ‘churn and burn’, the likelihood of storing fat is dramatically reduced, paving the way to utilise fat stores. So how do we ensure that our metabolic weapon of fat destruction is firing?
You’ve heard it all before that breakfast is the most important meal of the day, but why is it important to metabolism? Eating breakfast does just that: breaks your fast. During the night your body slows down metabolic rate to allow for an uninterrupted sleep. Eating breakfast ignites your digestive system and kicks your metabolism into action.
Tip: If you’re not a breakfast person, all you need is something solid to get it going. Can be something as simple as an apple or a handful of nuts.
Diets that are too low in calories hinder metabolic rate. For many people, the thought of eating to burn fat may seem a bit of a contradiction. Eating regularly throughout the day boosts metabolism to optimal levels by not allowing for your body to go into ‘starvation mode’. A survival mechanism, built into our bodies, starvation mode promotes the breakdown of muscle to use as an energy source, leading to loss of muscle tissue and leaving fat stores untouched.
Tip: Aim for a protein enriched diet of at least 1200 calories per day, spacing food intake to every three hours.
3. Lift Weights
Recent studies have proven that weight training burns more calories than cardiovascular exercises when performed under the right training parameters and can boost metabolism for hours post training. Lifting weights promotes new muscular growth. The development of muscle tissue increases metabolic rate as your body requires more energy to sustain this new found tissue.
Tip: Include weight training into your training program at least three (3) times per week. Seek professional advice if just starting out or have past or present injuries. People with heart conditions should seek doctors approval before undertaking a weights program.
4. Eat protein
Protein has a thermogenic affect on our bodies during digestion. TEF (thermogenic effect of food) is the energy required to digest food. The TEF of protein is 25%. This means that for every gram of protein ingested, 25% is burnt off through digestion alone.
Tip: Include a protein source with every meal.
5. Drink Water
Dehydration can cause cravings and reduces your bodies ability of nutrient transportation and the metabolism or carbohydrates and protein. Dehydration also affect training performance. 5% dehydration of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990).
Staying hydrated will also help curb your appetite. Being thirsty can sometimes be confused for being hungry leading to and ingestion of unnecessary calories.
Tip: Water intake varies from person to person depending on water retention levels. Aim for 6 to 8 cups per day. Best way to manage hydration levels is through the colour of urine. Excessive hydration just means more trips to the bathroom.
Utilise these five tips to prime your metabolic weapon in the fight against fat. Keep your metabolism firing through the day and speed up your fat loss efforts. If you would like to put these tips into practice under professional supervision, complete the form on the right of this post and see how we can help you achieve your health and fitness goals!
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