what if I told you that boosting your metabolism for fat loss is a lot easier than you think and not only that but boosting your metabolism will also help you with your energy levels mood and mental Clarity and even muscle growth and maintenance that being said a boosted metabolism will not only change your body but change your life so in this video I'm going to break down everything that boosts your metabolism from exercises to diet to stress and sleep management and more Beyond building strong muscles and Bones resistance training has been revealed to impact metabolism which in turn improves health and well-being wait in particular this kind of exercise affects metabolism through epoc or excess post exercise oxygen consumption this refers to the increased rate of oxygen uptake I. E energy expenditure after Dynamic exercise simply put epoc is the after burn measuring the energy the body uses to return to its normal pre-exercise state after a workout after intense workout your body uses an enormous amount of energy to go from all huff and puff to breathing normally high-intensity interval training or HIIT is also excellent at boosting metabolism the same way resistance training does based on studies and trials both HIIT and resistance training exercises resulted in similar epoc values at 12 and 21 hours after the workouts in simple terms HIIT and weightlifting burned a remarkable 300 more calories in 24 hours than steady state aerobic training in conclusion the more intense your workouts are the higher your epoc values are and the greater total number of calories your body Burns in addition studies noted that resistance training programs usually boost muscle mass by at least 2. 2 to 4.
4 lbs weight exercises do this by causing stress and damage in muscle cells which serves as a nod for the body to increase muscle protein synthesis in the long run regular weight training results in muscle mass and this muscle growth gradually boosts your metabolic rate creating greater caloric expenditure at rest and enabling fat loss aside from exercise your regular diet can also impact your metabolic rate number two diet you can eat exactly the same food as a skinny person but it won't automatically make you as thin as that person every one of us has a unique response to food although there's no Panacea for burning calories or losing weight overnight here's some metabolism boosting practices that everyone can benefit from number one eat more good quality protein out of all of the macronutrients protein has the most thermogenic properties meaning it requires more calories or energy to be processed by the body consider eating more protein-rich foods during meals and snacks to increase the number of calories you burn at rest thus effectively improving your metabolism eat these at breakfast maybe this for lunch this for your afternoon snack and this fish for a Hearty dinner in addition to your proteins make sure that you eat carbs and fats as well get to know them and how they affect metabolism in a bit number two don't starve yourself hungry one of the long-term consequences of skipping meals is a slower metabolism the more often you go too long without eating the more your body is likely to slow its calorie burn and try to preserve stored energy so A good rule of thumb is to eat every 3 hours throughout the day number three yes to Whole Foods Whole Foods a big yes [Music] but ultr processed foods a huge no highly processed foods typically contain added sugar salt unhealthy fats and chemical additives because of their simpler structure the body can easily absorb the fat and sugar they contain increasing your chances of gaining weight number four have more fiber naturally found in plant-based foods like nuts whole grains and legumes fiber should be an essential addition to your diet it supports healthy digestion and improves Sati moreover fiber helps keep blood sugar spikes in control thus benefiting your metabolism number five go hard on salads salads are composed of whole food ingredients in particular lettuce can give your metabolism a boost for a short while after eating if you can pick Romain lettuce over any other types as this has been shown to improve metabolic response after eating according to this study how healthy fats and complex carbs affect metabolism eating a good amount of healthy fat is said to play a role in maintaining a healthy gut lining the intestinal barrier is vital in Many metabolic functions including regulating the gut microbiome absorbing nutrients and Performing immune activities particularly omega-3 fatty acids can help in raising metabolism as for complex carbs which are found in numerous foods like apples broccoli lentils nuts beans and unrefined whole grains they are fantastic for metabolic and overall health not only are complex carbs essential for energy but they also help your metabolism digest at a more sustainable rate the thermic effect of food or TEF refers to the number of calories burned while your body is digesting and processing food typically TEF represents about 10% of a healthy adults total caloric expenditure from having a standard mixed macronutrient diet that said this figure can differ for every person as TEF is influenced by several factors including age meal timing and the macronutrient ENT composition of your meal so how does the thermic effect of food work TEF increases your metabolic rate after eating due to the energy needed to digest absorb and distribute nutrients different macronutrients have different thermic effects protein provides four calories per gram and its TEF is 20 to 30% carbohydrates provide 4 calories per gram and its TEF is 5 to 10% and fat provides 9 calories per gram and its TEF is 0 to 3% hence we can conclude that the body burns more calories when digesting and absorbing protein than it does with carbohydrates and fats now the better question is how can you leverage the thermic effect of food it's simple you maximize the powers of TEF by consuming foods with a high thermic effect such as these and this more about thermogenic Foods in a bit number three hydration nutrients aren't just exclusive to carbs proteins fats fiber minerals and vitamins water too is vital if not the most important nutrient after all water is the building block in all of our body's cells and many tissues and compartments keeping yourself hydrated is crucial for many reasons such as to regulate body temperature keep joints lubricated prevent infections transport nutrients to cells and to keep organs functioning properly making sure you get enough water every day also improves Sleep Quality cognition and mood in contrast dehydration can result in acute disorders like heat stroke and can also increase the risk of chronic kidney disease kidney stones urinary tract infections metabolic diseases and cardiovascular diseases how much daily water intake is enough experts recommend that women drink around 11 cups of water per day and 16 for men aside from plain water you can also meet your water intake needs through water flavored with fruit or vegetables or from coffee or tea non-alcoholic beverages like tea coffee sports drinks sodas and lemonade comprise water content of up to 90 to 100% alcoholic beverages like beer and wine and soups like cream of mushroom and chicken noodle include a water content of 80% to 95% dairy products like whole milk yogurt ice cream and cheese have a water intake of 87 to 90% 75 to 85% 60 to 65% and 40 to 60% respectively having said that it's always best to limit or stay away allog together from sugar sweetened drink drinks when trying to stay hydrated such beverages can only do more harm than good even most energy drinks and vitamin waters are packed with sugar and empty calories which should be avoided if you want to lose weight how water can temporarily boost metabolism drinking water May stimulate metabolism and energy expenditure it does this by helping improve the sympathetic system in the body which is responsible for activities like heart rate and Metabolism hence keeping yourself hydrated may help raise your metabolic rate and in turn how much energy or calories you burn according to this research drinking water speeds up your metabolism by up to 25% for nearly an hour after drinking it so let's say I drink a few cups of water every hour this then puts my metabolism at its best performance all day long oh and be careful of dehydration because even a mild one can cause a 3% decline in your metabolic rate another major variable that you can control to boost your metabolism and Aid your fat loss goals is how well you manage your sleep and stress number four sleep and Stress Management you may have heard of people saying that being sleep deprived can affect your weight this is true just imagine you slept late at night and woke up early for work I'm sure you'd be grabbing a large latte at the first Cafe you see to help you get through the day you may even be tempted to skip the gym have takeout for dinner and then later on sleep late again because your stomach's full having lazy off days like these a few times a year is okay however if you make it a practice then don't be too surprised if your waistline is a size or two bigger than before importance of quality sleep when you're short on sleep it's like deliberately setting your brain up for a series of bad decisions sleep deprivation reduces activity in the frontal lobe which is crucial in decision-making and impulse control furthermore you're more likely to succumb to your sweets Cravings in short a sleepy brain can contribute to weight gain not only that but too little sleep can put your metabolism in turmoil numerous Studies have suggested that restricted sleep and poor Sleep Quality may lead to metabolic disorders so aim to get a good night's rest every day to give your metabolism a boost for most adults The Sweet Spot is between 7 and 9 hours of sleep nightly how stress affects weight and Metabolism the same goes for stress like poor sleep high stress levels have detrimental effects on your metabolism and weight this is why we consider certain foods as our comfort Foods eating your way out of stress is a common fix people go for when they're under pressure unfortunately it isn't without ramifications the role of cortisol on weight gain cortisol is released when your body is under physical or psychological stress and when your cortisol level skyrockets it triggers a chain reaction of elevated blood pressure and insulin production while restraining your immune system high insulin levels cause a drop in your blood sugar making you crave sugary and fatty foods chronic stress and Metabolism there's no denying the link between stress and weight gain one long-term consequence of elevated cortisol levels is reduced metabolism and healthy habits are more challenging to maintain when you're emotionally maxed out on top of that chronic stress can contribute to the development and progression of metabolic disorders like insulin resistance throughout your life therefore the importance of managing stress cannot be stressed enough which leads me to my next Point what are some ways to reduce stress stress buster techniqu te less screen time most of the time you'll find people glued to their smartphones tablets computers and other technological devices however using them too often can actually increase stress levels according to this 2021 review excessive use of smartphones has been associated with elevated stress levels and mental health disorders instead of using your gadgets why not use your precious time to be with friends and family connect with people being surrounded by your people can ease up any worries you may may have from simple activities like talking to sharing a meal with your loved ones it can help relieve your stress plus listening to other people's experiences can give you another perspective in life a lot some me time it's essential to have a work life balance lots of us work two long hours so we don't have time to enjoy the things we like set aside some time to do self-care activities take a long bath pick up that new book that you've always been putting off reading get a deep full body massage start a new hobby there are really Limitless things you can do to live a healthy less stressful life you just need to make time for it start a diary and practice gratitude journaling is a good outlet for your scattered thoughts and emotions which is beneficial for reducing Stress and Anxiety a 2018 study found that expressive writing has positive effects on people with chronic health conditions and while you're at it try to be positive write down three things that went well in your day or three things that you're grateful for looking for the positive side in your daily life can come a long way in minimizing stress if you're having a hard time practicing those techniques there's another way to step up your metabolism gain and that is through number five meal timing and frequency there's science behind meal timing and frequency and you can leverage on these Concepts to support metabolic health and overall Wellness does eating more often boost metabolic rate it actually depends on the person studies are divided on whether or not having more meals can increase metabolism for instance Randy skipped his meals earlier in the day but then later on ended up eating all his calories as a result he saw improvements by eating four or five smaller meals throughout the day because he was less hungry and was able to make better food choices similarly Mitch who religiously follows an extremely restrictive diet causing his body to be stressed has noticed that eating more often and consuming more calories helped normalize his metabolism however Shawn who regularly ate meals minus the extreme diet restriction had very little difference in his metabolic rate whether his meals were spaced closer or further apart nevertheless this method could still benefit certain people meal frequency could help individuals usually those already struggling with blood sugar disregulation or other health concerns regulate their metabolism by preventing crashes in blood sugar and energy levels timing your meals to promote metabolic Health again it varies for each person because what's best for your body could be worse for others to get started ask yourself these questions questions do I feel better with three meals or several smaller meals throughout the day how do I feel when I skip a meal do I feel better eating earlier or later in the day how is my blood sugar level after eating does my body digest food well first thing in the morning experiment with different meal timings and frequencies and see how you feel don't forget to monitor your blood sugar so you'll know how it responds to various meal patterns intermittent fasting and its effect on fat loss and Metabolism intermittent fasting or if is an eating plan that alternates between fasting and eating unlike most eating plans that focus on what foods you eat intermittent fasting is all about when you eat a 2022 review article found that all three primary forms of intermittent fasting the 52 diet alternate day fasting and Tim restricted eating showed 3 to 8% weight loss throughout 8 to 12 weeks but what about metabolism is inited fasting good for your metabolism fasting for even short durations can improve your metabolic flexibility or your ability to switch between burning sugar and burning fat a research conducted by the University of Alabama found that people who had an eating window of between 8:00 a. m. and 2: p.
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