We all know we have one. Some people have fast ones, some slow, and some just has a mind of its own. People may have told you that you’re born with your metabolic rate and there’s nothing you can change. WRONG! There are actually simple things that can slow down metabolism or speed it up.
Metabolism is the rate at which your body turns calories into useful energy. A slow metabolism causes your body to break down calories at a slow rate which in turn, stores the calories as fat. A faster metabolism would mean your body is using those calories for good energy and burns fat stored in your body.
Many people don’t know that simple everyday things lower their metabolic rate:
Eating Poorly – Quit the sodas and snack cakes! Treats are fine; just make them organic,healthy, natural foods. Avoid high processed fat foods.
Not Enough Sleep – If your body is exhausted then the efficiency with which it burns calories goes down the toilet. A well rested body is more efficient.
Being Stressed Out – Stress causes high levels of a hormone called cortisol in your body, which leads to belly fat . Relax and let go…of the extra pounds!
Dieting – Believe it or not, strict dieting can lead to lower metabolism. Avoid fad diets and super low calorie diets. Low calorie diets cause your body to switch to starvation mode, your metabolism slows down to keep you from burning too many calories, then when you eat again your body stores the calories as fat. Fad diets may work in the short term, but the true path to a healthier you is to improve your overall eating habits over the long term.
But luckily as there are things that slow metabolism there are also ways to speed up your metabolism so your body uses your food for good instead of carrying it around for months:
It doesn’t matter whether you cycle, swim, walk or jog, but do something to get yourself moving. A regular exercise routine is best, but remember to make slight changes to it once in awhile so your body doesn’t reach a plateau and stop improving.
Ten minutes out of your busy day may not seem like a lot when you’re first starting out, but if you exercise for 10 minutes, six days this week, that’s an hour more workout that you did last week! As you and your family get used to your routine it will become easier and easier to increase 10 minutes to 12, 15 and 20 minutes per day. I recommend re-bounding. It is easy safe and very effective.
Bulk up & Tone up!
If you work on building up some lean muscle mass with weight training then you are guaranteed to burn more calories than just by doing cardio alone. Why? Because muscle burns calories for you even when you’re at rest-it raises your BMR to help you burn fat!
When you do interval training, for example if you jog for 12 minutes total, but every 2 minutes you increase your speed to a hard run for 1 minute, your body is working a lot harder, so you get a more intense workout.
Stand up from your desk and walk around the office, go up and down the stairs a few times, park farther away or play with the dog. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.
Change your diet!
Start early with a smart breakfast that includes only fresh fruit.
Eat often because that will keep your metabolism pumping all day long, and when you eat many small meals through the day you tend to eat less at one time, which puts less burden on your digestive system and lets it work more efficiently.
Eat spicy foods, if they’re hot enough they’ll kick your metabolism into high gear and you’ll break a sweat!
Snack smart on lean protein like nuts, seeds or hemp milk. Protein is high in amino acids so it takes more work for your body to break down, which means you burn more calories while you’re digesting it.
Chew Your Food 25x before swallowing. This will save your bodys energy stores and speed up your metabolism.
Eat metabolism boosting foods. Some “negative calorie” foods are listed below.
There are also certain foods that are said to speed up your metabolism and burn fat. Eating as little as one of these foods 5-7 times a day can noticeably speed your metabolism:
An Apple A Day Keeps The Doctor Away? Fact? or Fiction?
It’s one of the most recognizable expressions around: “An apple a day keeps the doctor away.” But besides the fact that it rhymes, which makes it fun to say and easy to recall, does it really have any value? Could the common apple honestly help a person to maintain perfect health?
The first printed mention of this saying can be found in the February 1866 issue of the publication “Notes and Queries.” The publication printed the proverb like this: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Nearly 150 years later, variations of this adage are still quoted. It’s unlikely that the saying would have maintained such popularity if there wasn’t some truth to it, right? With that in mind, let’s consider some of the apple’s components and their effect on our health:
Pectin — Pectin is a form of soluble fiber than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or “bad” cholesterol in the body. Pectin, like other forms of fiber, helps maintain the health of the digestive system. Apples are an excellent source of pectin.
Boron — A nutrient found in abundance in apples, boron supports strong bones and a healthy brain.
Quercetin — A flavonoid, this nutrient shows promise for reducing the risk of various cancers, including cancers in the lungs and breast. It may also reduce free radical damage. Free radicals develop when atoms in the body’s cells have unpaired electrons, which can lead to damage to different parts of the cell, including DNA. Quercetin may neutralize free radical damage, which has been implicated in a variety of age-related health problems, including Alzheimer’s disease.
Vitamin C — Vitamin C boosts immunity, which helps maintain overall health.
Phytonutrients — Apples are rich in a variety of phytonutrients, including vitamins A and E and beta carotene. These compounds fight damage from free radicals and can have a profound affect on health, including reducing the risk of heart disease, diabetes and asthma.
Apples also act as a toothbrush, cleaning teeth and killing bacteria in the mouth, which may reduce the risk of tooth decay. They’re also low in calorie density, one of the trademarks of a healthy food. When a food is low in calorie density you can eat good size portions of the food for relatively few calories. In addition, apples are affordable and readily available.
With all of this information, it’s easy to see that, yes, an apple has its health benefits. But does eating an apple every day mean you’ll never get sick? And is an apple really healthier than other fruits? Find out on the following page.
I’m part two of the sisters. I’m a nursing student and i love health and motivating people. I’ve been on a health kick for a few years now, but the damn freshmen 15 has taken hold of me. So I’m starting all over again. I have done lots of research on healthy eating, staying positive, and getting fit, so if you have any questions ask away!
If Americans continue on the same path that we are on now, by 2020 83% of men will be overweight and 72% of women will be overweight or obese. This will undoubtedly lead to a rise in cardiovascular disease and diabetes. You can read more here.
Ohmygoodness i'm so happy i found your blog. It has inspired me to do so much! I took before pictures so i'll be able to see my results. I'm doing the 60 day challenge. The one with 3 levels. I'm just went for a jog and i feel amazing! Don't ever shut this tumblr down. It's going to help me be happy with my body for once in my life!
I am so happy I could help you and inspire you with my blog! I started this, I believe yesterday ha, and it’s going to hold me accountable for my workouts and my quest for a healthier body! I am so happy for you and I hope you get the results you are looking for! Keep me updated on your weight loss. I need to find a scale so I can keep track of mine! :) Good luck dear!
Ok, so I have these indents on my hips where my pants and stuff sit... and it looks horrible when im wearing a tight dress... I don't know what to do about them, Any possible way I can fix this by working out?
There are some pictures i’ve posted about love handle workouts as well as hour glass body workouts, you can try those, and maybe also running may help. Just keep thinking positive and keep up a steady schedule of working out! Good luck!
Your blog totally made me smile, I absolutely love sweating, working hard and reaching my goal, I love being sore, I have had stuggles with my body since I was a kid, and this blog is just even more motivation.THANK YOU.
You are so very welcome! Good luck with your weight loss and toning up! :)