We have all heard the story of a “slow metabolism” as the cause for weight gain. But is a slow metabolism acquired or genetic… what is it really? According to Dr. Donald Hensrud, “Metabolism is the process by which your body converts what you eat and drink into energy.” Each one of us has a different metabolic rate and processes food differently based on factors such as age, weight, body composition and activity level. In most cases having a “slow metabolism” or thinking that you are not burning or utilizing your fuel, i.e. calories, efficiently can be altered by a simple change of lifestyle.
You can boost up your metabolism naturally by:
- Eating Smaller Food Portions Frequently
- Increasing Activity Levels
- Drinking Green Tea
- Break the “Fast”
- Build Some Muscle
Eating Smaller Food Portions Frequently– Are you guilty of eating breakfast and then going hours until your next meal? Each time you eat, your body begins digesting food and burning calories. If you wait hours upon hours to eat again, your metabolism may begin to slow down over time in hopes of preserving fuel. This is because your body does not know when the next meal will come aka fuel refill.
Begin by trying to eat a small meal or snack every 3-4 hours. Over time your body will become used to the frequency of meals and will become more efficient at burning calories while boosting your metabolic rate. Note: If you eat frequently but are taking in too many calories for your bodies daily calorie needs, you will end up gaining weight. More frequent meals should not equal more intake total calories.
Increasing Activity Levels– As we age our activity levels tend to drop. The less you move the less calories you burn. If you have been letting your gym sessions or activity levels slowly dwindle away, kick it up a notch and get back on a routine.
If you are fit and get to the gym on a regular basis, try incorporating some High Intensity Interval Training (HIIT) into your current routine. HIIT is when you perform a given movement at high intensity (this could be a cardio based routine or strength program) for a set time of 15, 30 or 45 seconds of high intensity. This is followed by a low intensity or rest period which can be equal to or double the time of the high intensity portion. If you typically perform steady state type of training, where your heart rate stays at a consistent low level throughout the duration of the workout, HIIT is a great way to break past a plateau. You can even cut down on the duration of your training since HIIT will burn off more calories.
Drinking Green Tea– A clinical study published in the American Journal of Clinical Nutrition discovered, “Green tea has thermogenic properties and promotes fat oxidation”. Lucky for you each serving of Celsius contains Green Tea Extract, which will aid in boosting your metabolism and burning off that pesky fat. Drinking Celsius is a more convenient way of getting in your Green Tea without having to boil water and steep the tea. Celsius has also undergone 6 clinical studies to prove that it boosts metabolism. For the best results, drink Celsius 15 minutes before your workout. Participants in a Celsius clinical study saw amazing results on body composition in only 10 weeks! Best part-You can have up to 2 servings of Celsius each day!
Break the Fast– Breakfast has been called the “most important meal of the day”. It has received this nickname because it is supposed to jump start your day and “break-the-fast” you had been in during the several hour you spent sleeping. Every time that you eat, your body naturally burns calories during the basic digestion process. So take advantage of that information and eat first thing in the morning. If you are not much of a morning eater, try with something light rather than a full blown “meal”. You will still get the same metabolic boosting effects from eating rather than holding off until lunch time.
Build Some Muscle– By changing your body composition and putting on lean muscle mass, you can boost your metabolism naturally. According to the Mayo Clinic, “Muscle tissue burns more calories than fat tissue does…”. Even while you are resting and performing your day to day activities, your muscles are burning off calories. The more muscle you have, the higher the calorie burn. Click here for some muscle building workouts.
All of the tips that are provided above should be used in conjunction with proper nutrition. If you eat too much or too little for what your body requires, then you are setting yourself up for more issues. Please be sure to consult with your physician before beginning any diet or training routine.
Are you trying to boost your metabolism and shape up for the summer time? Then take the Celsius Challenge by incorporating 1 can of Celsius into your routine and see the results for yourself! There is a 10 Week Celsius Challenge in the Fast Track to Fittest Guide. This challenge is easy to follow and is based on real clinical studies. If you decide to take the Celsius Challenge, please share your story with us here and post your progress pictures on social media with #CelsiusChallenge.