With spring just around the corner, many of us are starting to think about our “summer body,” and for some, that will mean shedding some excess fat. The thought of putting on a bathing suit after a long winter, when you maybe fell off track a bit with your fitness and nutrition, can be scary. When we think about losing weight, one of the first steps is understanding metabolism.
To put it simply, the higher your metabolism, the more calories you’ll burn and the easier it’ll be to shed that winter weight.
So, how can you boost your metabolism? There are many different factors that will affect it; Age, gender, and body composition will all play a role. But there are a few ways you can actively try to increase your metabolism. Here are 5 of the top ways:
Load up on Protein
Are you getting enough protein with every meal? A high protein diet helps to increase your metabolism, as it causes a rise in TEF, or the thermic effect of food. This is the amount of energy expenditure required to process and digest the nutrients in your meal.
In simpler terms, your body has to work harder to break down the protein and is, therefore, burning more calories in the process.
Protein has the highest TEF, in comparison to carbs or fats. Eating protein also helps to keep you more full which can help to prevent you from overeating, a key factor in losing weight.
Drink Ice Cold Water
Drinking water is a vital factor in weight loss for a variety of reasons. To start, people who drink water to replace sugary sodas, juices, or energy drinks, are likely to be more successful with their weight loss as they’re drinking fewer calories. Drinking water before meals can also help you to feel fuller, and therefore you’ll eat less. Additionally, drinking water can temporarily boost your metabolism.
According to studies, drinking 17 ounces of water can speed up your resting metabolism rate by 10-30% for an hour. Additionally, if you’re drinking cold water, your body will use more energy to heat it up to body temperature.
Train with High Intensity
You may have heard the term “HIIT” being used frequently across the fitness industry, and for good reason. High-intensity interval training is just as it sounds; It’s a training technique where you give 100% effort during quick, intense bursts of exercises, completed in intervals. HIIT is a great option when trying to lose fat, as it will increase your metabolic rate, even after you’ve completed the workout.
Sign up for Personal Training in Boston
Losing weight and getting toned can be a difficult process, but having someone to guide you along the way can help to keep you on track. At Back Bay Fit, our programs include HIIT training, lifting weights, cardio, and more to boost your metabolism and get you the result you’re looking for. To learn more about our programs, visit our personal training page, or contact us to sign up for a consultation today!
FAQ
What is metabolism?
Metabolism is like the engine inside our bodies. It's the process that turns food into energy that our bodies can use.
Why is metabolism important?
Our metabolism helps us breathe, think, move, and even sleep! It's what keeps us alive and kicking.
How can I boost my metabolism?
You can boost your metabolism by eating healthy foods, like fruits, veggies, and lean proteins, and by staying active through exercise.
What happens when my metabolism is boosted?
When your metabolism is boosted, your body burns more calories, which can help you maintain a healthy weight and have more energy throughout the day.
What can slow down my metabolism?
Things like not eating enough, crash dieting, or being really sedentary (not moving much) can slow down your metabolism. So it's important to eat regularly and stay active to keep that engine running smoothly!
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