Updated: Nov 18, 2020
Metabolism is the sum of the physical and chemical reactions that take place in your body.
What we're most interested in when we talk fitness and weight loss is how efficient your body is at burning calories while at rest, while sustaining basal functions like circulation and breathing, and during activity and exercise!
The more efficient your metabolism, the more calories your body
will burn per day! If weight loss is a goal, this is especially important.
Here are 5 ways to boost your metabolism:
1. BUILD MORE MUSCLE
Muscle is more metabolically active than fat. One pound of fat burns about 2 calories per day at rest. By comparison, one pound of muscle burns about 6 calories per day at rest. Lifting weights also helps you retain muscle mass while you lose weight, so get buff, yo. Incorporate 3 weight training sessions per week into your fitness routine.
2. PRIORITIZE PROTEIN
Protein is the main macro your body needs to build muscle, so you need an adequate amount to support point #1, building muscle. Also, your body burns calories during digestion, and protein has by far the highest thermic effect because it takes longer to digest. Make protein a bigger portion of your overall recommended caloric intake.
3. INCREASE EXERCISE and/or FREQUENCY
Exercise burns a significant amount of calories, especially high-intensity exercise or long durations. After exercise that is challenging, your metabolism can stay revved up for as much as a full day. Add short bursts of intensity to your workouts or add longer cardio workouts 3 days per week.
I have a YouTube channel full of workouts that'll do the trick!
Like this one!
4. INCREASE YOUR N.E.A.T.
That's your Non-Exercise Activity Thermogenesis. It means move more and more often. Every bit of movement and activity you do throughout the day, from cleaning your room to fidgeting to hauling groceries, boosts your overall fitness level and burns calories. Neat, huh? (See what I did there?)
If you do not have a physically-demanding job or hobby, you’ll need to create ways to get more NEAT.
5. DO NOT SLASH CALORIES
Severe diets are hard, and compliance is low. It can create hormone issues, cause muscle loss, lead to sleeplessness and excess cortisol levels (the stress hormone), and actually slow your metabolism in a process called adaptive thermogenesis. Weight loss does rely on taking in fewer calories than you burn, but you'll want to achieve that with healthy, gradual changes. Take out that one treat you eat every day, or skip the nightly glass of wine. Add more fruits, vegetables and meats to your meals and skip the fried foods, packaged foods, and restaurant meals.
Listen, slashing calories can result in weight loss if you can stick to it, but it’s not a healthy weight loss, and adaptations may cause more damage than benefits. So quit it.
I have a lot more on weight loss HERE>