When it comes to weight loss, a strong metabolism is the key to not only reaching your goals, but also to reaching them in record time. Sadly, many diets and weight loss programs have the opposite effect and wind up lowering your body’s ability to burn calories, making your journey to your ideal weight much harder than it has to be. So, if you struggle with losing weight or don’t feel like the numbers are reducing as quickly as you’d like, here are nine effective actions you can take that will put your metabolism (and your weight loss) in higher gear:
Eat more oftenYour metabolism speeds up after you eat in an effort to digest food and turn it into energy. Therefore, eating more often can raise your metabolism and speed up your weight loss. However, to avoid packing on the pounds, you want these meals to be smaller in size and calories.
Increase your protein intakeEating foods high in protein helps spike your metabolism too, so consider consuming more lean meats, beans, nuts, and other high-protein foods. Ideally, you want to consume some sort of protein at every mini-meal.
Choose spicy foodsAnother way to boost your metabolism is to eat foods that contain hot spices, like chili peppers and hot mustard. As a bonus, some studies have found that eating “hot” foods also makes you feel fuller faster, which means that you’ll likely eat less as a result.
Get more vitamin DMany studies have connected higher levels of vitamin D with increased weight loss, so getting more of this one nutrient can help speed up the process. You can find it in low-fat dairy products, but spending a few minutes a day in the direct sunlight also does the trick.
Have that cup of morning coffeeYou know that energy you feel after sipping on your morning cup of coffee? That’s your metabolism going into higher gear thanks to the caffeine. Be careful that you don’t overdo it though as drinking too much can give you the jitters.
Drink more waterDehydrated cells and organs don’t function as well as they should, leaving your metabolism lower than it could be if you’re not fully hydrated. Water is best, but you can also increase your hydration levels by consuming other beverages too. Just make sure they don’t have high calorie or sugar levels. (This suggestion works especially well for college students who hope to avoid the Freshman 15!)
Get more activeWhile what you put in your body via food and drink can definitely impact your metabolism, so too can your level of movement. Remember that the more active you are every day, the higher your metabolism goes. So, aim to move around more and you’ll burn more calories at a faster rate.
Consume green tea
Green tea is a great weight loss aid as not only does it boost your metabolism, but it also helps protect your body against disease. How much should you drink daily for positive effects? According to health experts, 2-3 cups a day should do the trick.
SleepYou can even increase your metabolism while sleeping, which is welcome news to those of us who walk around tired all of the time. How? By lowering the temperature of your bedroom at nighttime and getting ample sleep regularly so you have more energy during the day. Do these nine things and get your metabolism working for you so you reach your weight loss goals quicker than ever
Today’s blog is written by our guest blogger, Shelly Stinson. Shelly is freelance writer based out of Denver, CO. Her interests include healthy living, being active outdoors and trying new restaurants.
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Watch this video to Discover:
- Why and how you can lose the ability to burn fat.
- What “insulin resistance” means and how it affects your fat burning mode.
- How to use The Gabriel Method approach to reverse insulin resistance, speed up your metabolism, regain the ability to burn fat efficiently and lose weight sustainably
As many of you know, back in 2004 I lost 220 pounds and I've been the same weight since. I've now dedicated my life to teaching the theory, art, and practice of permanent sustainable weight loss.
What I want to talk about today is how to regain the ability to burn fat efficiently.
There are certain metabolic scenarios that you may be experiencing right now that actually cause you to lose the ability to burn fat. I wanted to take the time to explain this phenomenon because it's really important and throws the whole “calories in -calories out” argument down the drain. When you have lost the ability to burn fat then it doesn't matter how many calories you are eating because you can't burn fat efficiently.
I’ve worked with many people who are eating next to nothing and their doctor’s and personal trainer’s continue to insist that they might be consuming way too many calories and that’s why they won’t drop the weight. But the truth is, they're just not losing weight because they've lost the ability to burn fat.
So why do we lose the ability to burn fat?
Well it has a lot to do with the hormone insulin and your insulin levels. Insulin is the hormone that helps regulate blood sugar, it’s also the fat storage hormone. So what happens when you combine a modern western lifestyle where we’re eating processed foods, we’re stressed out and lead a sedentary life? We develop a condition where the cells in our body stop listening to insulin, also known as insulin resistance.
If you have Insulin resistance means the cells in your body are not listening to insulin efficiently which means that your body has to produce more insulin to lower your blood sugar.
The problem with this is that insulin is also the fat making hormone and whenever you have an increase of insulin in your body your body stays in fat making mode and not fat burning mode.
Basically, when you have insulin resistance, your insulin levels are always too high and so you stay in perpetual fat burning mode.
The opposite hormone of insulin is a hormone called glucagon which is the fat burning hormone. If there’s insulin in your bloodstream your body will not produce glucagon which means your body will not be in the fat burning mode. From a survival point of view, this makes total sense as you wouldn’t want to be in the fat making mode while in the fat burning mode at the same time.
Chronic low grade stress, chronic low grade inflammation, digestive problems, toxins and processed foods, all cause insulin resistance.
They way to reverse insulin resistance is by addressing all of the above.
Factors which determine how many calories you burn each day
As well as your BMR the other factors which determine how many calories you burn each day are:
- The food you eat
- Physical activity
A lot of fitness and weight loss gurus talk about the importance of speeding up the metabolism in order to make weight loss easier. If you are wondering how to increase metabolism, try these effective fat burning techniques: