Supercharge Your Metabolism

Supercharge Your Metabolism

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
  • Salsa
  • Hot Peppers
  • Ice Water
  • Green Tea (Iced or Hot)
  • Apple Cider Vinegar
  • Cabbage
  • Celery
  • Brussel Sprouts
  • Broccoli and Cauliflower
  • Lemon or Vinegar
  • Vinaigrette Dressing
  • Grapefruit
  • Berries
  • Fatty Fish
  • Soup
  • Oatmeal
  • 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.

Healthy Wishes

Certified Nutritional Consultant


Comments
This is an amazing article.Low metabolism is one of the reasons for weight gain. It is very important to charge our metabolism in order to stay fit and stay away from diseases. One should eat apples, Asparagus, Avocado, Berries, Broccoli, Cabbage, Carrots, Cauliflower, and any natural dietary supplements like http://www.nuez-dela-india.com/natural-seeds/, Bitter orange.Chrome and so on to boost up metabolism and maintain it. Proper metabolism, helps to stay healthy and fit.
Comment by Wally Bishop.
February 14, 2015
Hi everyone, Let me try and help with the confusion. I understand your confusion. I once weighed 450 pounds and got there by dieting. It's fantastic that you are eating much more nutritious foods. The body requires a certain number of calories just to keep body processes functioning. This is called the BMR or Basil Metabolic Rate. So at a minimum you must meet this calorie number or your body has trouble getting enough fuel to meet its needs. The 1200-calorie number is a point at which the body senses fuel is in enough supply to keep basic function running but not necessarily enough to meet all your energy needs. We want a calorie deficit of 500 calories a day based on total calorie needs. Not the 1200 calorie starvation line. Under 1200 calories and your body thinks it is starving. But your body also must meet additional energy needs for normal daily activities such as cleaning, work, exercise etc. This link is a calorie calculator that will help you see how many calories you need daily at your current weight. http://www.calculator.net/calorie-calculator.html Using the calculator determine your calorie needs then eat 250 calories less and move at least 250 calories more to lose 1 pound per week. To lose weight you must exercise regularly (5 days per week), drink plenty of water and get good sleep. I can tell you from practical experience and the experiences with my clients if you do not meet your calorie needs you will not lose weight. The 1200-calorie number again is to just meet your basic body needs not additional energy needs. I recommend all females shoot for 1500 calories and males 1800 calories to lose weight. These calories should come from highly nutritious foods. I hope this helps Wally
Comment by pamlynn
February 08, 2013
It is all very confusing. Over the years many of us have done just what the "experts" have recommended and have dieted ourselves to obesity. Now what?! I know, acording to current info I'm not consuming enough calories, but I'm eating more nutrtiously than I have in a long time, thanks to the Nutribullet. I'm not hungry and I'm well nourished. I'll just keep doing what I'm doing.
NutriLiving Wally Bishop on February 14, 2015
Hi Pamlynn, I understand your confusion. I once weighed 450 pounds and got there by dieting. It's fantastic that you are eating much more nutritious foods. The body requires a certain number of calories just to keep body processes functioning. This is called the BMR or Basil Metabolic Rate. So at a minimum you must meet this calorie number or your body has trouble getting enough fuel to meet its needs. The 1200-calorie number is a point at which the body senses fuel is in enough supply to keep basic function running. But your body also must meet additional energy needs for normal daily activities such as cleaning, work, exercise etc. This link is a calorie calculator that will help you see how many calories you need daily at your current weight. http://www.calculator.net/calorie-calculator.html Using the calculator determine your calorie needs then eat 250 calories less and move at least 250 calories more to lose 1 pound per week. To lose weight you must exercise regularly (5 days per week), drink plenty of water and get good sleep. I can tell you from practical experience and the experiences with my clients if you do not meet your calorie needs you will not lose weight. The 1200-calorie number again is to just meet your basic body needs not additional energy needs. These calories should come from highly nutritious foods. I hope this helps clarify the situation. Wally
Comment by Daklyndus
January 23, 2013
I'm sure you can help me, I get confused on how many calories to eat and exercise...If I consume 1200 calories per day, and exercise to burn 500 calories, then in reality I'm only consuming 700 calories per day. So, will my body go into starvation mode? Or should I consume an extra 500 calories? I cannot make my weight budge! I've lost weight in the past, but since I've entered the fabulous 40's, I can't seem to lose a pound, and I need to lose 50! I hope I'm not too confusing, since I can confuse myself sometimes! Thanks!
NutriLiving Wally Bishop on February 14, 2015
Hi Daklyndus, I understand your confusion. I once weighed 450 pounds and got there by dieting. It's fantastic that you are eating much more nutritious foods. The body requires a certain number of calories just to keep body processes functioning. This is called the BMR or Basil Metabolic Rate. So at a minimum you must meet this calorie number or your body has trouble getting enough fuel to meet its needs. The 1200-calorie number is a point at which the body senses fuel is in enough supply to keep basic function running. But your body also must meet additional energy needs for normal daily activities such as cleaning, work, exercise etc. This link is a calorie calculator that will help you see how many calories you need daily at your current weight. http://www.calculator.net/calorie-calculator.html Using the calculator determine your calorie needs then eat 250 calories less and move at least 250 calories more to lose 1 pound per week. To lose weight you must exercise regularly (5 days per week), drink plenty of water and get good sleep. I can tell you from practical experience and the experiences with my clients if you do not meet your calorie needs you will not lose weight. The 1200-calorie number again is to just meet your basic body needs not additional energy needs. I recommend all females shoot for 1500 calories and males 1800 calories to lose weight. These calories should come from highly nutritious foods.
Reply by Tps01
April 28, 2013
I'm asking the same thing too, I'm totally confused and I'm in my forties and need to lose 30 pounds please help, I suffer with chronic pain plus fibromylagia
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