Would you like to have a supercharged metabolism that melts fat like ice in a sauna? There's no quick-fix cure to speed up your metabolism, but there are steps you can take to lose weight more quickly and ensure your body performs more efficiently!
The term “metabolism” refers to the sum total of all activities that keep our bodies functioning. Your metabolic system is highly complex and has many subsystems operating within it. To keep it simple, let’s focus on “calories burned.” After all, for weight loss, the amount of energy you use dictates the number of calories you burn. The type of activity you do will also determine the fuel source for your energy.
If you want to maximize your weight loss safely, make a few of these suggestions a part of your daily routine.
Eat Thermogenic Foods
The foods you eat can have a major impact on raising or lowering your metabolism. Some foods have a thermogenic effect, meaning it takes more energy for your body to digest and metabolism them than the amount of energy the food actually provides. For example, there are approximately 30 calories in 1 cup of raw broccoli and it takes more than 30 calories for your body to digest and metabolize that 1 cup. A lot of vegetables are thermogenic.
Thermogenic foods list
- Cayenne Pepper
- Hot Peppers
- Ice Water
- Green Tea (Iced or Hot)
- Apple Cider Vinegar
- Brussel Sprouts
- Broccoli and Cauliflower
- Lemon or Vinegar
- Vinaigrette Dressing
- Fatty Fish
- Pumpernickel Bread
Drink Adequate Water
You can't turn fat into energy without adequate water intake. Aim for a minimum of ½ your weight in ounces of water. You'll need more during exercise or anytime you're sweating. Water is key in helping keep your electrolytes balanced.
Eat Monounsaturated Fats
Studies show that people who eat nuts and seeds 5 days per week lose more weight and keep it off better than those who don't. Monounsaturated fats speed up metabolism, satiate hunger, and keep your heart healthy. Most nuts and seeds contain about 60% monounsaturated fat. Avocados are also an excellent source of monounsaturated fats. Just remember to stay within your calorie budget. One to two ounces of nut and seeds per day is a fine; having more may add to your waist line!
Have a Little Protein With each Meal or Snack
Protein provides a satisfied feeling and helps fuel metabolic burn. It does not take much protein and the source of protein in not important. Try organic eggs on a piece of whole grain toast. What about peanut butter or almond butter on triscuits, apple slices or celery stalks? Add nuts to your oatmeal or cereal. On your salad add beans, nuts and seeds.
Quick Calorie-Counting Lesson: Your protein needs should be reflected as 10% to 15% of your total daily calories. If you have a 2000 calorie budget, your protein intake should be between 50 grams and 75 grams of protein. Ten percent of 2000 calories is 200 calories and there are 4 calories per gram of protein. Divide the 200 calories by 4 and you have the grams of protein you need per day. This is of course an approximation. Excessive exercise or sickness may mean you need more protein.
The Multiple Exercise Principle
I lost a lot of my weight following the Multiple Exercise Principle. When I began my journey, I walked multiple times per day. It started as twice per day and worked up to 3 to 4 times per day. I did it initially in 10 minute blocks. As my fitness improved, I extended it to 15 minute walks. Now, 4 years later, I exercise hard twice each day, 6 days per week, 30 minutes per session. It involves cardio, interval training, and strength training. But don't over exercise! Over-exercising can lower your immune system and cause other adverse health problems. I highly suggest you consult with a certified personal trainer and nutritionist to maximize your weight loss safely.
Staying Cool (Bet you didn’t think of this one!)
Keeping your body cooler means your body's burning more calories to stay warm, thus increasing your metabolism. When your body experiences temperatures so cold your that your metabolism can’t keep your core warm enough, it induces involuntary muscle tremors, a.k.a. shivering. The shivering burns more energy, producing metabolic heat to warm the body’s core. Don't expose yourself to extreme cold, but try keeping your environment a little cooler. We keep our thermostat set at 65 during winter. If you're elderly or ill, stay warm.
Get Adequate Sleep
You need 7 to 8 hours of good sleep per night. A lack of sleep will cause your body to produce more of the stress hormones that build fat around the abdomen.
Practice Stress Relief Strategies
Stress is a major cause of many adverse health conditions, including excessive weight gain. It will cause you to build fat around your waist and hips. It will also make weight loss next to impossible.
Eat Enough Calories for Your Body’s Metabolic Needs
If you drop below 1200 calories per day, your body will think it's starving and will want to turn everything you eat into fat. In addition, it's going to drastically lower your metabolism, making it difficult to burn any fat. Use this calorie formula to determine how many calories per day you should consume to maintain your current weight: eat 500 calories less per day and you will loss 1 pound per week. You can eat less and exercise more to achieve the 500 calorie per day deficit.