The below information was borrowed from a newsletter that I receive from an amazing boot camp instructor, Mike Thomas. If you are in the Columbia area and looking for someone to bust your butt and make you love boot camp then check him out at www.columbiabootcamp.com
How to improve your metabolism
Your
metabolism works around the clock, regulating the use of calories and
revving up to help you shed fat. It is the sum total of everything that
your body does for you.
However,
millions of Americans suffer from a slow, sluggish metabolism, and
many blame their genetics. While genetics play a key role in the
efficiency of your metabolism, there are several other factors - well
within your control - that can boost your metabolic rate, which means
more energy and less hassle when it comes to weight loss.
Eat breakfast
Everyone
knows breakfast has a reputation for being the most important meal of
the day - and for good reason. When you roll out of bed every morning,
your body is in starvation mode, because it has been eight or so hours
since your last meal. At this point, your metabolism is set to a slow
pace, hoping to conserve energy since you haven't eaten. A healthy,
hearty breakfast daily supercharges your metabolism.
Make time for tea
Just
make sure your tea is green. Green tea is naturally caffeinated, which
can stimulate your metabolism by up to 16 percent when compared to
non-caffeine drinkers. Caffeine stimulates the central nervous system,
increasing your heart rate and breathing - all of which require your
metabolism to rev up. And green tea comes with a host of other
benefits, including antioxidants to fight disease and flavonoids with
fat-burning properties (more fuel for a faster metabolism).
Water on the rocks
It's
a model secret that's actually true. Drinking ice cold water raises
your metabolic rate, because your body has to do a little work to warm
it up for digestion, meaning you burn calories. Don't count on the
pounds adding up with just one glass per day. Make it a habit, and
consume several ice cold glasses of water throughout each day to burn
calories without the effort.
Go all natural
Choose
fresh, all-natural, whole foods and choose organic as often as
possible. Processed foods contain chemicals that can destroy your
metabolism, as can pesky pesticides that taint many of the fruits and
vegetables in the produce section of the grocery store. Shopping at your
local farmers market is a great way to avoid chemicals and pesticides,
allowing you to enjoy food that is definitively all-natural and fresh
from the farm.
Spice it up
Capsaicin,
the compound responsible for the spicy kick you experience when eating
a hot pepper, has been shown to boost the body's production of heat.
Just a tablespoon of chopped red chilies can ignite your sympathetic
nervous system and induce a short-term 23 percent increase in your
metabolism, according to a study published in the Journal of
Nutritional Science and Vitaminology.
Work it in intervals
Better
results in less time - sounds too good to be true, right? For once, it
is not a gimmick. Researchers have found that short, high intensity
bursts of exercise stimulate a higher level of fat-burning than working
out at a steady pace for a longer period of time. Mix in jumping rope
or sprints between strength exercises for 20 minutes three to five days
a week - it will work wonders for your metabolism and your physique.
Other factors
Getting
plenty of quality sleep, ensuring adequate nutrient levels with
high-quality supplements, and balancing your hormones also play a
significant role in maintaining a healthy metabolism. If your metabolism
seems to have slowed to a crawl despite your best efforts, there may
be more than your genetics at play. Thyroid disorders and the onset of conditions like menopause and andropause can wreak havoc on your metabolism.
Talk with a specialist and work together to develop a plan that not
only addresses your condition, but will help you stay healthy and keep
your metabolism fueled for a lifetime.
