Do you feel like everything you eat turns straight into fat? Are your pants fitting tighter or are you simply not getting the results you want from daily exercise and dieting? Feel like your metabolism is slowing to a grinding halt the older you get? There are certain things you can do to give your metabolism a boost. Here are five things you can do that will speed up your metabolism.
1. Work Harder
Turn up the heat on your workout and push your body to work harder; that means lift heavier weight and increase your reps, run further distances or on different terrain, swimming more laps, adding more breaths to your yoga poses. Even little things like parking further at the grocery store or ditching the car altogether and walking there. Your body gets use to routine and stops working as hard. So to speed up your metabolism and get it working properly again, you need to switch things up. Do this at least once a week and you will see how working harder scares pounds off your body.
2. Regulate Your Sleep
Partying until 2 am may be fun, but it will definitely slow you down the next day. Make sure you are getting good sleep. An average of 7 to 8 hours should be enough for most adults. When you are rested, you will wake up energized and ready to burn fat. You will make better choices when it comes to eating and whether or not you should go to the gym. Keeping a consistent time for going to bed and waking up will help make this easier for you. Also, avoid using electronic devices approximately 2 hours before bedtime. Dim the lights in the evening and take a hot bath to help make you sleepy.
[Related Article: 5 Surprising Reasons You Aren’t Losing Weight]
3. Get Strong
Muscle weighs more than fat, but muscle burns more calories than fat, even at a resting state. Fat burns two calories a day at a resting state, while muscle burns up to six calories a day. That is when you are doing nothing at all. So to make sure that your metabolism is functioning at its full capacity, build muscle. Lifting free weights, kettlebells, doing more sit-ups or isometric exercises are all great ways to strength train and build muscle. Add a Boot Camp class or a CrossFit workout to your weekly schedule and you’ll get stronger in no time.
Those of you who live in the Orange County area, we recommend the following gyms for boot camp and CrossFit:
- CROSSFIT NEWPORT-MESA
- ORANGE COAST CROSSFIT
- PEAK BOOT CAMP STRENGTH & CONDITIONING
- FIT BODY BOOT CAMP HB
- LADERA RANCH STRENGTH AND CONDITIONING
- MISSION CROSSFIT
4. Drink Up
It is very important that you drink plenty of water each day. 8 to 10 glasses is the general recommended amount, but will vary based on each person’s weight and level of activity. Nearly every inch of your body needs to be hydrated to work properly, and your metabolism is one of them. Dehydration will slow down your metabolism causing you to burn fewer calories. So increase the amount of water you drink as well as eating fruits and vegetables, which contain water. Avoid salty foods that will work toward dehydrating your body. I like to keep a glass bottle of water with me at all times. If I get bored of it, I just squeeze a lemon in it, and it’s quite refreshing.
5. Spice It Up
Learn to like spicy food; it will not only give your boring meals a sassy punch, but it will also boost your metabolism. Spicy food only serves as a boost when you eat it and for a short time after, so start making your meals consistently hotter throughout your week. Sprinkle a little cayenne pepper on your grilled chicken or cut up some jalapeño and mix it in with your salads. Even red pepper flakes can heat up just about anything. If you are really brave, try out a ghost pepper, but I don’t suggest you eat it raw unless you have a gallon of milk next to you to put out the fire in your mouth.
As we age our metabolism starts to slow down, but there is no need to just sit back and take it. Take charge and integrate these few suggestions into your daily life and you’ll begin to see results with consistancy.