Keeping Your Metabolism Amped

Botox, fancy skin care, monthly hair appointments and cute clothes are some of the ways in which we may use to regularly help us achieve a more hip or youthful appearance. That may work from the outside. However, that approach doesn’t assist where it’s most important. The inside. Metabolism, the rate in which we burn calories, trends downward as we age, which begins in our twenties. One of the noted reasons for this decline is the decrease in muscle mass and increase in body fat. This is primarily due to less participation in movement, exercise and an increase in consumption of calories. Below are 10 sure-fire ways to rev up your metabolism helping you to stay youthful and healthy, from the inside out:

1. Strength train with heavy weights – Since muscle is more metabolically active than fat, building muscle can help to increase your metabolism.
2. Eat enough protein and a proper balance of healthy carbs and fat. Eating nutrient dense food can increase your metabolism for a few hours due to its thermic effect of food (TEF), using up more calories to digest and process all the nutrients in your meal. Note, protein has the highest TEF compared to carbs and fats.
3. Drink plenty of water – Drinking water can boost your body’s ability to burn fat. It also can fill you up, preventing over eating and keeps your body hydrated. Something we can tend to overlook throughout our day.
4. Eat breakfast in the morning – this will jump start your metabolism for the day.
5. Eat spicy foods – this may work as an appetite suppressant, giving you a feeling of satiety.
6. Less is more – Eat small meals about every three hours.
7. Drink coffee or tea – Caffeine can boost your metabolic rate and act as an ergogenic aid during your exercise session.
8. Go organic – Toxins can interfere with thyroid function, hence slowing down metabolism. Keep your meals clean and free from toxins as much as possible.
9. Mix up your workouts – Try HITT (High intensity interval training) as an alternative for the usual steady state cardio. Bursts of speed may stimulate a fat-burning response within the muscles.
10. Get enough sleep – Lack of sleep can disrupt your appetite-regulating hormones and decrease the number of calories you burn.

In summary, taking care of yourself, your health and wellness, is simple when it comes down to it; exercise with cardio and weights 4 to 6 days a week, eat a balanced diet of carbs, fats and proteins. Stay away from processed foods and eat real foods, drink plenty of water and get plenty of rest (7-8 hours/night). It goes without saying, but a reminder to enjoy cherished time with your family and friends. Obsessing about this stuff is no good either. Life is just too precious to not be the best you can be while sharing with your loved ones.

Stay happy, stay healthy friends,
Love, Jennifer

ACE and NSCA-CPT

Jennifer@JenFitFitness.com