How to boost your metabolism for maximum weight loss
Managing our weight is something we should do as a part of a healthy lifestyle. If the scale is moving up or down, we most likely know why. It is the cause and effect of our lifestyle management. More specifically, it is how we are governing our meal planning and training. However, even if you are managing your meal planning and training well, you may still be struggling to shed the pounds. If so, your slow metabolism may be the culprit.
Metabolism is defined as the speed that your body turns the calories you consume into useable energy. The stronger the metabolism, the more effortless it is to lose weight and keep it off. It is true, some people do have naturally high metabolisms and are blessed with good genetics. It is also true that we all store body fat differently and that might give the impression that we have less body fat (in clothes). But, for most of us, including me, it is a consistent commitment to working on some techniques can rev up a slow metabolism. It will take work by making efficient changes to your diet, exercise routine and lifestyle. But it can and will boost your metabolic rate and help with weight loss.
The role your metabolism plays in weight loss:
Besides a disciplined diet and some working out, your ability to lose weight is mostly determined by your metabolism. If you’re eating less calories than you burn, you will lose weight. For MOST PEOPLE, if you are eating more calories than you burn, you will gain weight. But what determines your metabolic rate? Your current weight, diet, exercise and sleep.
Boosting your Metabolism
Before we start, I personally do not buy into accepting that your metabolism will slow down with age. Why? We just need to invest more healthy habits into our lifestyle to prevent this from occurring. We also must be aware what is an excellent level of body fat at 25 is not the same as it is when we get to 45. But, by putting in some work, we can be vibrant, strong and have a healthy metabolism our whole life. To lose weight, you should make your metabolism as efficient as possible. A strong metabolism is greater than doing three high-intensity cardio sessions a week. It is greater than eating organic and healthy five days a week. For a great metabolism, we need a balanced strategy and that first step is great for your health and fitness levels.
Countless studies have shown that strength training is the most effective way of raising your metabolism. Strength training builds muscle. The more muscle you build, the more fat you burn throughout the day, long after your workout and even while resting. Building and maintaining muscle mass will combat declining metabolism as you age.
Building new muscle is very hard to do. It takes a lot of time. After the first few months, you may be lucky enough to build two or three pounds per year. Building new muscle also does not require a body building program. With the right resistance, you can see great results by training three time a week of total body training. I am a mega fan of METCON training for women to maximize results in a short amount of time. Just three 30 minutes workouts a week will be enough to work.
You can also raise your metabolism by eating the right foods, AND, the right amount of food. Eat too much, and your weight may increase. Eat too little and you will lose muscle because there is not enough nourishment to fuel the body. When calculating your calories, think of your body as an idling car that NEVER shuts off. Even when idling, a car needs gas. Even at rest, our bodies need calories. Think of it this way, if you body uses JUST .7 to 1.0 calories per minute to ‘idle’ (organs function, muscles contraction, the heart and brain working, breathing) you will still need 1050 to 1400 calories per day plus, all movement. Eating too little for too long will only cause the body to ‘adjust’ to the ‘starvation state’ and slow down the metabolism.
Focus on making high-quality sources of protein and fats a staple to your diet. A protein-rich diet will help maintain and grow muscle mass. A plentiful selection of healthy fats loaded with Omega 3 will help you use fat as energy (far better than carbohydrates). Always eat three or four well placed meals through-out your day to keep your metabolism high. I prefer to eat late morning and have 3 meals throughout the day to keep my blood sugars steady and prevent insulin spikes.
All calories are not created equal. The truth is, youth is great. You can smash a whole pizza and wake up and feel just fine. But that also does not last long. As we age, those calories stick, you become bloated and you can get food hangovers that can last for three days! When I hit 40 I quickly realized I can’t eat like I did when I was 28 doing competitions and eating 10,000 every Saturday. Now that I am closing in on 50, it has made me even more aware that to keep my body fat under 15%, I have to be very mindful of the type of calories I consume. But, if you do it right, you can eat a lot and, not gain weight. I still eat almost 3000 calories a day. How? I keep my guilty pleasures to one meal a week which will be more food and NOT desserts, fried foods and other things that give me a food hangover the next day. The point, the better disciplined with your food selection you are, the more you can eat, the faster the metabolism and, the more food you can enjoy.
The last point is critical, you can do all of these things but, if you do not rest, you will be fighting lack of energy. You will be fighting food cravings. You will not be allowing the body ample rest to recover which will quickly deflate metabolism. Never get less than 6 hours and if you can get 7.5 hours, you are on fire.