How to increase metabolism?
Metabolism is the process by which our bodies convert what we eat into the energy we need to survive and function. So blinking, breathing, running, typing, walking to get the mail- this all requires energy and our body converts calories into energy to carry out all of these functions, among many others. While genetics does a play a roll (we all know one person who can eat everything and anything and burn right through it), there are still things we can do to increase the rate of the metabolism we have.
One is to build lean muscle, as muscle burns more calories than fat. As we age, we lose muscle mass and this contributes to the slowing of metabolism as we get older. So hit the weights! If you use weights now, never stop! Maintain and/or build what you’ve got. Incorporating strength exercises several times a week in conjunction with a cardio plan can do wonders for your metabolism, not to mention your overall physique and stamina. Not exercising frequently enough could also be a culprit in lack of movement on the scale. Exercise 2-3 times per week is, of course, better than zero, however at four times per week (or more) of at least 30 minutes; your body will burn more calories even after the work ends.
Another way to increase metabolism is to avoid very low calorie diets and skipping of meals. There are tons of diets, cleanses, detoxes, etc., that promise extreme weight loss as a “jump start,” but these do more damage than good in the long run due to the impact on metabolic rate. Since the human body is programmed at the very core for the prime purpose of survival, once a restrictive calorie intake occurs, the body will think it must conserve what energy it has and actually becomes very inefficient in burning calories. I often refer to the example of a paper shredder when discussing this with clients. In order for the machine to shred paper, we must feed it moderate amounts and in a steady fashion. It won’t shred if it isn’t fed. So how do we accomplish this since weight loss is ultimately an energy deficit, meaning the body will, in fact, be experiencing some degree of “famine?” Well, meals should be balanced with carbohydrate, protein and fat. A shortcut to accomplishing this is to include 1 serving from 3-4 different food groups at every meal. Note: The food groups are fruits, vegetables, proteins, dairy and grains. Do this for three meals, and 1-2 balanced snacks that combine 2 different food groups, and you will be giving your body just enough to sustain, and therefore not engage “survival” mode, so long as the calorie deficit isn’t too extreme ~ about -500 calories per day will lead to 1 pound of weight loss at the end of 7 days. Eating a meal or snack every 4-4.5 hours throughout the day is the steady feed pattern for your internal “shredder.”
Many clients have asked about coffee, green tea, and chili peppers, or spicy food, as a means of increasing metabolism. Though these things can ever-so-slightly raise metabolic rate, it is not enough to counter act the consumption of too many calories. So enjoy these items for flavor (and a jolt) rather than as a means to burn calories.
Move more, lift heavy things, and eat balanced meals throughout the day and you will reap the benefits of an uptick in metabolic rate!
