Roughly 50% of people are looking to lose weight. Excess weight gain leads to health problems like heart function, higher blood pressure, increased mortality, stroke, or arthritis. Losing weight makes your body healthier.
But people spend so much time counting calories that they forget about a key factor in weight loss: improving metabolism. This also has a major impact on being able to maintain your weight after losing it. But what exactly is your metabolism and how does it work within weight loss?
If you’re looking to lose weight or just take off those last stubborn pounds, keep reading to learn more about how to improve metabolism.
What is Metabolism?
Your body needs energy to function and we get that energy from food or body fat. Metabolism is your body’s way of breaking down the food you eat into energy so your body can use it. It can be a very complex chemical reaction. Your body can also use your own body fat for fuel when following the principles of Ketosis, which is what I use in my weight loss programs.
In metabolism, your digestive enzymes break down food and carry the substances to your cells for energy. The basal metabolic rate or BMR is a measurement used to gauge the rate at which your body burns calories. Many things contribute to the BMR, such as exercise, the amount of muscle in your body, and genetics.
Not everyone has the same BMR, and as you age, your BMR decreases.
When people use unhealthy methods to lose weight it can result in loss of muscle which slows down their metabolism. So even though they have lost weight on the scale, they have lost it from the wrong area. This means that when they are trying to maintain their weight afterwards it is much more difficult because their metabolism is slower, and burning less calories so they are more prone to putting the weight back on, despite trying to eat well.
7 Ways to Improve Metabolism to Lose Weight
The good news is that even with age or disappointing genes, you can improve your metabolism to work for you and help you aid in weight loss. Here are some ways you can start improving your metabolism today.
1. Exercise
Because muscle burns fat, one of the best steps you can take is to start an exercise routine. Exercise not only gives you energy but it builds muscle over time that will help you burn more fat.
High-intensity interval training is preferred for boosting your metabolism. HIIT workouts are fast-paced and the effects last for hours, which means your body continues to burn calories long after the end of your workout. HIIT workouts are meant to be short, spanning only 10-30 minutes. HIIT protects muscle whereas long seasons of steady state cardio can actually result in muscle being broken down. HIIT also impacts hormones that help your body protect or build muscle
2. FastLane Weight Loss Program
Sometimes, even while doing all the “right” weight-loss things, you still need help. This is where the FastLane weight-loss program comes in.
My FastLane Program is a natural and healthy weight-loss program designed to give you the boost you need to lose weight. It targets your body fat but keeps your muscle and you have regular coaching sessions to assist you in your weight-loss goals safely and effectively. The program lasts 10 weeks and women patients lose between 15 – 25 pounds during the 6 week Losing phase and 2.5 – 3 dress sizes on average. Most importantly they keep it off because this approach maintains their metabolism going into maintenance.
3. Eat Metabolism-Boosting Foods
The foods you eat can contribute to the rate of your metabolism. If you’re looking to lose weight, you want to eat foods that boost your metabolism like proteins and complex carbohydrates. These can be foods like beans, fish, eggs, seeds, and whole grains.
Additionally, some research suggests spicy foods such as chilis may aid in metabolism as well.
4. Drink More Water
Sugary drinks like sweetened coffees, soda, and teas, to name a few, can wreak havoc on your metabolism. The added sugar contains loads of calories and they’re easily consumable.
On the contrary, drinking more water contains no calories, helps you feel full, keeps your body hydrated, and may increase your metabolism. Water rids the body of toxins and waste, keeping your metabolism working. To drink more water, get a glass that you love and refill it throughout the day.
5. Rest
Sleeping and boosting your metabolism at the same time sounds too good to be true! However, a lack of sleep negatively impacts your metabolism. It breaks down muscle which slows down your metabolism
At night the body repairs itself from the previous day. When you don’t get enough rest, your metabolism can slow down, and there may be some research that shows lack of sleep promotes insulin resistance as well. For adults, you want to aim for 6-9 hours of sleep per night. So you can burn fat while you sleep.
6. Drink Coffee and Green Tea
While drinking water is recommended over any other drink, coffee and tea may impact your metabolism as well because of the caffeine content.
Caffeine is a stimulant that gives your body energy and burns fat as well. You can enjoy your cup of coffee or green tea but stay away from added sugars, syrups, and other sweeteners that may add extra and unwanted calories.
Also, green tea holds an impressive amount of antioxidants, which are beneficial for the health of the body as well. With green tea, not only will you get a metabolism boost, but antioxidants as well!
7. Stand Up
Those who have desk jobs have a higher risk of being obese than those who work jobs where you need to move around. This is because sitting can increase obesity and other chronic health problems.
Standing and moving around benefits your metabolism more than sitting. If you have to sit for work, try to move around every 40 minutes or so to give your body a break from sitting. If you can, invest in a standing desk that allows you to work, but gives you the option to work standing if you choose.
Improve Metabolism With A Plan That Targets FAt and Keeps Muscle
Losing weight is a healthy goal, and you can keep it up by boosting your metabolism with these tips and tricks. Incorporating healthier foods and drinks and exercise habits into your life will help you achieve your weight loss goals.
Are you ready to get started on the path to a healthier you? Learn more about my FastLane Weight Loss Program to decide if it’s right for you! Book a 15 minute Assessment call with me to learn more.