How to Boost Your Metabolism
If I could make a top 10 list of questions I get asked on a weekly basis, this would rank number two.
Number one is obviously how many times a week I eat Chipotle, who have still yet to sponsor me by the way. Le sigh….
Boosting your metabolism is a sport and a recipe of sorts and there’s certain manipulations and tools you can use to up your fat burning capabilities. This can be done in a cost efficient way and you can also do some of these tips a daily basis.
You’ve probably heard the terms catabolism and anabolism which is a different topic to cover and expand on, but what exactly is your metabolism and what does it do?
In short: The amount we weigh on the scale is a result of catabolism minus anabolism which in short means the amount of energy our body uses on a daily basis.
If there is excess energy left over during the day (calories) it will be stored as fat or glycogen in the muscles or liver.
Stay with me….
You need to know this so you understand there is an actual science to this and I’m not trying to sell you Hydroxycut or some other harmful fat burner just like it.
Which full disclosure: I took Trim Spa back in the day (who remembers Anna Nicole Smith?) And it massively harmed my body.
Your metabolism is based on your age, how much sleep you’re getting, your muscle to fat ratio, nutrition, how intense your workouts are, and many other factors that are a result of your lifestyle.
Drinking alcohol will also slow down your metabolism as the alcohol always gets burned first, then the food you ate along with it.
AKA: Beer bellies.
And guess what? Not eating ENOUGH calories will also slow your metabolism down. This is because your hormones spin out of control and start wreaking havoc on yourself.
Now that science is covered, how do I actually increase my ability to burn more calories and in turn burn fat?
If there’s one thing I preach on the regular it’s that there are no quick fixes. That’s why I created my 8 Week Hormone and Fat Burning Program.
BUT! Adding in these tools will help you to ignite the fire in your mitochondria (powerhouse of your fat burning cells) and help you to lean out.
Top 5 ways to boost your metabolism and fat burning capabilities:
Coconut Oil: I know, crazy right? Eat fat to burn fat? Sounds like a trick but it isn’t. Coconut oil or MCT (medium chain triglycerides) oil have one of the greatest fat burning capabilities as these fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism. Using just 1 tbsp a day either stirred into your coffee or protein shake will greatly enhance your thermogenic (heat) properties.
Spicy foods and spices: I don’t have a problem with this one as I am addicted to fire, but it’s proven that hot and spicy foods have an ability to increase the temperature of your body and burn more calories. The best spices to incorporate are cayenne pepper, sriracha hot sauce (I’m 90% sure I spelled that wrong) and cinnamon which also has an ability to regulate blood pressure and enhance caloric burn.
Amp up your workouts: And I do NOT mean duration. HIIT (High Intensity Interval Training) has been proven to burn more fat than steady state cardio. Just 15-20 minutes of interval training will greatly increase fat burning abilities and also preserve fat. Example: 5 minute warm up on either an elliptical or treadmill followed by 45 second full sprints at an incline or high resistance, followed by 30 seconds of rest. Repeat this 10-15 times and make sure to cool down after.
Weight training: For the ladies out there who are scared of this, I have been trying for years to build more muscle and it just isn’t possible without taking hormones or bulking then shredding (which I refuse to do). So please do not be afraid of this. I have many weight training programs if you are interested. Click HEREor email me to learn more about them.
Treat meals: Notice I said the word treat and not cheat since cheating has a negative connotation to it, but this is a secret tool! Any time you are dieting your leptin and ghrelin shuts down and needs to be revamped. Adding in ONE cheat meal a week that includes a protein, higher carbs and minimal fat will greatly boost your metabolism. But if you drive through every fast food restaurant and use this as an excuse it’s defeating the purpose and will not work. Sorry.
There are probably 100 different ways to boost your metabolism but for the sake of respecting your time, these are my top 5.
Hormone balancing is another topic that takes some evaluation but can absolutely be addressed, If you feel like you’ve been doing these tricks and tools for a while and are doing everything right, contact me and we can chat about getting you into my hormone and fat burning (metabolism) program.
Remind yourself that the name of the game is sustainability.
YoYo dieting is just that and will not lead to long term results which can be incredibly frustrating.