Jacqueline is a former member of the Canadian National Swim Team with over 10 years experience as a fitness professional. She holds a graduate degree in Health Sciences and is also a nutrition expert. Jacqueline is the co-owner of Move to Heal, a sport injury, yoga, and pilates clinic located in the heart of downtown Toronto in the Thompson Hotel Residences.
Boosting your metabolism can help with maintaining a healthy weight, gaining lean muscle mass, and stabilizing blood sugar levels. Here are some ways to help boost your metabolism…
Our bodies constantly burn calories, even when we’re at rest. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.
Step Up Your Workout
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.
Fuel Up With Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.
Eating more really can help you lose weight – eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time. Make sure your snacks are packed with healthy ingredients.
Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.
Recharge With Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17 percent more calories than normal for a short period of time.
What are some of your tips and tricks for boosting your metabolism? Let us know in the comments below or tweet us @ViewTheVibe.