Have you ever known someone who can just eat and eat and eat and they never seem to gain weight? You probably think to yourself “Hmm, wish it was like that for me…” The reason that some people gain weight while others don’t when it comes to eating is due to people’s metabolisms. The faster or stronger someones’ metabolism, the faster they burn through food. So a slow metabolism can result in weight gain.
Raise your hand if this is you. (I’m raising my hand with you). It’s sad but true. But don’t worry too much, there are ways to speed up metabolism! This article is going to cover steps that you can take today to improve your metabolism and hopefully shed those extra pounds that won’t seem to leave.
Firstly, I have to say this. While your metabolism can most definitely be trained and assisted into preforming the way you desire, there are some factors that are out of your control. Genetics are one of the factors but your gender, and age are also a big part of it.
Women often have a slower metabolism than men do. Which if you know any guys that go to the gym you may have already noticed that they may have lost their weight and gained muscle way faster than it has taken for you. (Not saying this is how it is for all men and women, but generally this is the case). It can all be really frustrating. But don’t worry, take a deep breath and keep reading! You may find something that will help you reach your goals.
Foods To Eat
Food plays a big role in your metabolism. To speed it up a big goal for you is to eat 5 times a day (three meals and two snacks in between), as well as making sure your food is healthy. You want to focus on foods that are nutrient dense and not super high on calories. Eating nutrient filled foods five times a day really keeps your body working hard. This will help lead to an increased metabolism because your body is working all day to process your food. This will also help keep you fuller longer. This is key for weight loss.
The best kinds of foods to eat are super foods and protein. Protein is essential, especially if you’re working out because it helps rebuild your body and form muscles. It also is great for speeding up your metabolism because it takes your body longer to break it down (working harder), plus it can help you feel fuller longer.
If you haven’t heard of super foods, don’t worry its nothing new or ground breaking. Super foods are simple foods that have lots of nutrients with a smaller amount of calories. Good examples of these are foods like vegetables, berries, nuts, and seeds.
You know its healthy to drink lots of water a day but has anyone explained to you why? Sure its better than most other drinks out there like sodas, and sugary juices, but water actually plays a big role in your metabolism. Water is crucial for helping to move nutrients around the body and with helping your body remove waste and toxins. So without water your metabolism can actually slow down. If weight loss is your goal then grab a glass and start chugging.
Side note: That is me just having fun, please do not chug excess amounts of water. While it is super healthy, there is a limit to how much water your body can process. The liver can only handle about 27-33 oz of water per hour, so please do not drink more than this or there can be some negative side effects.
Moving To Your Rhythm
There is more to increasing your metabolism than just your diet, exercise is crucial too. If you’re new to exercise and have a more sedentary lifestyle, than try incorporating small changes throughout the day if going full force in the gym sounds absolutely terrifying to you. Maybe take the stairs at work instead of the elevator. Get some extra steps in during your breaks or after you finish a meal. Do some squats or sit ups in between TV commercials or after you go to the bathroom. Any kind of exercise is better than none at all and there are lots of health benefits to exercising more. It can help with your energy levels, depression, alleviate stress, and help you sleep better at night.
One of the best exercises you can do are HIIT workouts. HIIT workouts are great for so many reasons. Firstly, they can be done in short amounts of time, which is great if you’re in a rush. The same amount of calories can be burnt on a treadmill in an hour, as a 15 minute HIIT workout (in general, this can differ on how hard you push yourself and for how long).
Another great benefit to HIIT workouts is that they burn more calories even hours after you’re done working out. It gets your body working and keeps it working even if you go home and lounge on the couch for a while.
You will work hard in a HIIT but I like to look at it this way. There are lots of benefits to these work outs and may help skyrocket your metabolism. You will work hard but for short periods of time. Think of it as ripping off a band aid. It may suck for a short time but you will feel better once its all finished.
No one likes starting to work out at first. Who knows maybe you’ll end up loving the burn. The important thing though is to find an exercise or routine that you love. The best kind of work out is one that you will stick too and finish.
Finding Inner Peace
A healthy routine can be a life saving change for you. Two things you should try to make sure you accomplish are to get a good nights sleep and try your best to avoid stress.
Getting a good nights sleep is important because it helps your body maintain your physical health and support healthy brain function. When you’re ready to go to bed, try to eliminate any distractions. AKA your phone and/or TV. Try to avoid scrolling through your phone. I know that often times when I lay down in bed. I get 50 million thoughts and questions, and I think of all the things I need to do. Then that can cause me to get on my phone and research or put things in notes.
I know a lot of people are the same, so something I do to help me fall asleep is that I put some “background music” on my phone. My top two Spotify playlists are “Night Rain” and “Classical Essentials”, however the rain is my favorite. If my brain is extra loud I will first listen to the rain and try to picture where its raining. That may sound difficult but after you’ve listened to a few you can start to tell the differences in sounds. Is the rain hitting a roof and dripping down to hit concrete? Is the wind blowing the rain?
Once I’ve gotten my mind to quiet down, then I like to use a meditation technique that I learned. You clear your mind of any thoughts, until I was able to think of nothing I focused on the sound of the rain or music. Then you slowly count to ten in between deep breaths.
Clear mind. One. Deep breath in. Two. Deep breath out. Three. And continue this pattern all the way up to ten and then count back down to one. It really helps calm and clear your mind. It is kind of hard to do at first because your mind will naturally get distracted but once you get the hang of it it is a great way to fall asleep. Don’t be afraid to do this multiple times.
This technique is also a great destresser, which is important for your health. Having a lot of stress in your life can influence your hormones which in turn affect your metabolism. So avoid stress if you can. Easier said than done, I know. But there are lots of fun stress relieving activities. Take a warm bath, get your nails done, get cozy and read a book, have a spa day out or at home and just pamper yourself. Find your groove and make it your go too.
Metabolism can either be a real pain or it can be your best friend. Some people have little control over it based on genetics or some medical conditions but for the most part metabolism can be trained to act a certain way.
It is important to eat healthy, nutritious foods, five times a day. Make sure to watch your portions and drink plenty of water. Exercise is key. HIIT workouts are phenomenal for boosting your metabolism but a work out that you can do and enjoy is the best kind of work out for you. And finally, make sure to get plenty of sleep, and try to find little ways to destress. Your mind and body will be thanking you for it.
Disclaimer: I am not a doctor or a dietician. The information I provide is based on my personal experience, and scientific studies. Any recommendations I may make about weight training, nutrition, supplements or lifestyle, or information provided to you through email or on this website should be discussed between you and your doctor because working out involves risks. The information you receive in our emails, programs, services and products do not take the place of professional medical advice.