We all have at least one friend who can eat her weight’s worth of food in one sitting and not have to pay for it on the scale! That’s because she’s got fast metabolism, which is the rate at which your body turns what you drink and eat into energy. If you are like most of us and struggle with slow metabolism, then make these quick boosters part of your routine and finally take control of your metabolism.
1. Increase workout intensity
Changing your workout routine regularly will prevent your body from getting used to the intensity you have set, which is often the cause of a weight loss plateau. While feeling comfortable during a workout seems like a good idea, you have got to sweat it out. For your next session at the gym, try ramping up the intensity of your workout for 30-second intervals, returning to your normal pace afterwards. In other words, run for 30-seconds and then jog for one minute. Repeat the entire sequence at least 5 times.
2. Avoid trans fats
While fats should not be completely omitted from your diet, trans fats should definitely be avoided. Trans fats bind to liver cells and fat in the body, slowing your metabolism and increasing your resistance to insulin and inflammation, all of which can cause you to
gain weight.
3. Include Omega-3 in your diet
Eating lots of fish rich in omega-3 fatty acids can help fuel your metabolism, such as tuna, salmon and herring. This is because omega-3s regulate metabolism by balancing your blood sugar and reducing your resistance to the hormone leptin, which has been linked to fat burning. If you are looking for a less fishy alternative, incorporate some walnuts or flaxseed oil into your diet.
4. Graze throughout the day
Eating smaller meals throughout the day, instead of three main ones, is a proven strategy of keeping the hunger pangs at bay. If you drastically cut your calorie intake, your metabolism will put the breaks on fat burning to conserve energy. Munching on six smaller meals every three hours helps keep you and your metabolism fueled throughout the day. Keep the meals around 300 calories each, or divide your usual day’s calories by six.
5. Train with weights
While hours of cardio may help burn fat, muscle training is where the real weight sheds off. Although it may weigh more than fat, muscle uses more energy. That is because cardio workouts only burn fat while they are being performed. However, your muscles will continue to burn fat hours after strength training. Studies have shown that you can increase your resting metabolism by 100 calories a day if you workout using weights for 30 to 40 minutes a week.
6. Drink green tea
Numerous studies have shown that active ingredients in green tea such as catechin may crank up your metabolism. According to one study, drinking five eight-ounce cups of green tea a day can increase your energy expenditure by 90 calories a day. Rich in antioxidants, green tea can also help flush out those toxins that prevent you from shedding those pounds.
7. Eat breakfast
Your parents were not joking when they told you that breakfast is the most important meal of the day. Having something to eat shortly after you wake up literally wakes up your metabolism. Eating a nutritious breakfast will keep your system going throughout the day.