Unleash your metabolism’s power and accelerate weight loss with these practical tips.
Ever feel like your weight loss journey has hit a brick wall? It’s frustrating when your metabolism seems to be working against you. While there are no magic bullets, I’ve got five proven tips that can kickstart and rev up your metabolism and get you back on track towards your weight loss goals. Some of these tips may sound familiar, while others may be completely new to you. But they’ve all been proven to work, even if you’re over 40.
Ditch the Myth: Eating Frequent Small Meals
You might’ve heard that eating several small meals throughout the day boosts your metabolism. While it’s true that eating can slightly increase your calorie burn, the effect is so minimal that it doesn’t significantly impact weight loss. In fact, constantly snacking can easily lead to overeating and sabotage your entire progress. Instead, focus on three main meals and one healthy snack if you need it. This gives your digestive system a break and allows your body to properly process the food you consume.
But if the main meals have been balanced with some protein, little fat and a modest serving of starchy carbs PLUS you ate plenty of high-fibre low callore vegetables or salads, you’ll find that you don’t need to snack other than maybe have an apple with a few almonds.
So what are the 5 tips to increase metabolism?
Proven Tip #1: Embrace High-Intensity Interval Training (HIIT)
If you’re ready to rev up your metabolism, high-intensity interval training (HIIT) is one of your best friends. Unlike traditional cardio exercises that are more-or-less performed at a steady pace, HIIT involves short bursts of intense exercise followed by brief rest periods. This type of workout not only elevates your heart rate but also boosts the production of energy-burning hormones. Plus, even after your workout ends, your metabolism continues to burn more calories than usual. Start with intervals of 60 seconds of intense exercise followed by 60 seconds of rest, and adjust as needed to find what works best for you.
Proven Tip #2: Build Lean Muscle Mass
I’m sure you’ve read this before: muscle is metabolically more active than body fat, meaning that people with good muscle tone burn more calories and have a faster metabolism even when they’re just sitting around. Unfortunately, as we age, our muscle mass naturally decreases. After the age of 30, we lose about 3 to 8% of muscle mass every 10 years, and this decline accelerates after 60. To counteract this, incorporate weightlifting and resistance training into your fitness routine. Challenge your muscles with heavier weights to stimulate growth and strength. With increased muscle mass, you’ll be burning more calories even at rest.
Proven Tip #3: Protein Powers Your Metabolism
Protein is crucial for muscle repair and growth. Without sufficient protein in your diet, your muscles won’t be able to recover properly, leading to decreased muscle tone. And that’s how we can end up with limp noodle arms….
Additionally, if you don’t eat enough protein for your needs, it can trigger hunger and cravings, sabotaging your weight loss efforts. Increase your protein intake by incorporating legumes, tofu, tempeh, or vegan protein powder. After your workout, try a low-calorie protein shake with around 25 grams of protein. Opt for a product that is free from additives and sweeteners, such as pure vegan protein powder made from pea, rice, or fava beans.
If you wish to find some good protein smoothie recipes, check out the options over here.
Proven Tip #4: Cool Water: A Metabolism Booster
Drinking cool water before each main meal has been shown to give your metabolism a boost. Studies indicate that consuming two glasses of water before a meal can increase metabolism by 20 to 30% for about an hour or 90 minutes. In a study conducted over 12 weeks, participants who drank 500 ml of water before their 3 daily main meals lost an additional two kilos compared to those who drank water randomly throughout the day. Another study found that drinking more cool water, especially before main meals, led to an additional weight loss of 1.5 kilos in just eight weeks. The message: stay hydrated and reap the benefits of an increased metabolism.
Proven Tip #5: Avoid Starvation Diets
Going on extremely low-calorie diets can result in initial weight loss, but it’s counterproductive in the long run. The first lot of loss is mainly fluid. But the issue is that starvation diets cause the body to lose not only fat but also muscle mass. This also means that the body responds to severe calorie restriction by slowing down its metabolic rate, leading to a plateau and making further weight loss challenging. Furthermore, constantly feeling hungry can make the weight loss journey utterly miserable. Instead, aim for a healthy, well-balanced eating plan with a moderate calorie deficit. Sustainable weight loss comes from nourishing your body, not starving it.
While there are no overnight fixes for a slow metabolism, implementing these five proven tips can help boost your metabolism and aid your weight loss journey. Incorporate high-intensity interval training (HIIT) into your workouts to elevate your heart rate and stimulate hormone production. Build muscle mass through weightlifting and resistance training to increase your metabolic rate. Ensure you’re getting sufficient protein to support muscle recovery and prevent hunger cravings. Stay hydrated with cool water before meals to give your metabolism a temporary boost. Lastly, avoid starvation diets that can slow down your metabolic rate and hinder long-term weight loss success. By following these strategies, you’ll be well on your way to easier more successful weight loss.