How to Rev Up Your Metabolism
Thursday, August 4, 2011 at 12:20PM It has been 8 months since I had baby M. Surprisingly, I lost a lot of baby weight up front, thanks to the stress I was under. But then my weight loss came to a screeching halt. I am not saying I was overweight at all, but with all my workouts (which started pretty quickly after my delivery and surgeries) and my extreme diet change, aka vegan (which sadly has taken a turn). I wasn't losing-one-single-freaking-pound! I had heard the nasty rumors that as you age your metabolism slows down...but that couldn't be happening to me, right?
Well, apparently it has. I do not get the same results as I did even 4 years ago. I realize it's not about just working out, going through the motions, and eating healthy. It is about making some small, totally doable and easy changes to fire up your metabolism.
Metabolism is the little engine in your body that burns calories even when you aren't working. Some people naturally have better metabolism than others and men tend to have better metabolism than women. They seem able eat a pizza and chips and drink soda without really gaining much weight. My attempt at similar behavior was not so successful.
In light of the less than stellar results under my old "20's" workout routine, I have started making some changes. I have started to see a difference in my shape as well as how I feel. Energized and strong! I am still like to lose an extra 5 pounds, but I don't know how easy it will be at this point as I am mostly gathering more muscle.
I would LOVE you to try the forthcoming advice and see if you feel or look any different. Try doing these simple steps and let me know if they are helping. If you do I will buy you a cup of Jo or make some faboosh ABC Juice for you and we can discuss! I know it is not new info but it is good and useful 411 that we need to get reacquainted with and exercise (pun intended :) )
1. Sweat It
My arm after 40mins on the Stair Climber
It is sooo easy to get use to doing the same thing every day. If you are a runner, you run however many miles every-single-day. Everyone has done it, you stick to the familiar. It is hard enough to get your booty to the gym or outside for a workout, last thing you want to think about is trying to figure out how a new machine works. I'm not saying stop doing your favorite cardio. If you love it, keep rocking it... but maybe add some intervals. Say you run at a level 6.5. Instead, spend 1 minute running at 8.5, then go back and run at 6.5 for 3 minutes, then speed it back up again. Same applies to walking, stairs, bike...you get the idea. The goal is to try to trick your body and make it work harder. You should be a bit breathless and that is the idea. You are making your body WORK!
Also, it's not a bad idea for you to switch it up a little. Try a new class at your gym. I know my sis loves her Zumba class, plus it is a good way to laugh at yourself. I tried an X-Bike class a few weeks ago and it kicked my a@*. I arrived early, was terrified, told the teacher this, and she helped me set up my bike and walked me through it. I was breathless after the first 5 minutes, even though I had been regularly running 5-6 miles on the treadmill. It's just that my body wasn't use to the bike and this new form of workout. Trust me, it burned! I would love to throw in this kinda variety a little more but the schedule doesn't necessarily gel with mine so I decided to start Stair Climbing on my own time.
This was another thing I was slightly uncomfortable about trying. Don't be fooled. Sure, this machine looks innocent enough. Not only was it the biggest machine in the gym (I felt like a giant peering down on all the gym angels), but it also required some extra focus to make sure I didn't trip and make a fool of myself. One word: o-u-c-h. The stairs come fast! I slaved on this little torture device for 40 minutes the other day (incorporating the intervals I mentioned earlier) and my body was quivering upon completion. Overall, it was a great workout.
The moral of the story is: step out of your comfort zone a little bit. I have been working out for a while now and playing it safe but I am realizing there are benefits to pushing myself a little and trying new things. Liability Disclaimer: everyone has different fitness levels... start slow and increase gradually. I don't want to hear about any minor injuries or worse.
2. Pump It
I love to lift weights. I also love lifting weights and combining it with a little cardio. I don't like to rest for very long between sets. This is all good because weight training is critical to speeding up your metabolism. People whose bodies have more muscle have better metabolism. According to WebMD, "every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily." That might not seem like much, but it certainly adds up over time.
Drink cold water. This advice is especially easy on hot summer days. Drinking cold water raises your resting metabolism by as much as 50 calories a day. Making a habit of this can translate into losing some of your lady humps. Your body needs water to process calories. If you are even mildly dehydrated your metabolism may slow down. This is actually not super easy for me. I just forget. Lately, I have found that it helps to put my ice cold water in my adored Life Factory bottle. The opening is so large that it makes it easy to fill it with ice. So put it on the rocks and drink up. Cheers!
4. Munch More Often
Eat more regularly, not more food. Eat small meals or snacks every 3-4 hours. That means you can have an apple and peanut butter for a snack then for the next meal a small salad. You don't want any dips in your blood sugar. Eating consistently (small meals) will keep your metabolism chugging as opposed to eating 2 large meals a day. Plus you don't tend to pig out as much when it comes to your next meal.
Along these lines, it is also important to eat breakfast. EAT EVERY SINGLE AM! Yes, I am talking to you Husband. Eating breakfast jump starts your metabolism and gives you an energy high all day. If you skip, then your body gets all dramatic and goes into starvation mode. This is bad. Peeps who skip their am chow are 4.5 times more likely to be obese. Clearly, bacon and French toast is not going to cut it. Eat clean and you will feel better. I am talking about steel-cut oatmeal, cereal, Greek yogurt, eggs, whole wheat toast, etc.
My go to breakfast is either egg with a slice of whole wheat toast or my Amazing Meal shake with almond milk, kale and a frozen banana.
5. Eat Protein
Make sure to also try to add protein to every meal or snack. Protein is critical in maintaining lean muscle. Research shows that getting plenty of protein can increase your metabolism, causing you to rid an extra 150 to 200 cals a day, says Jeff Hampl, Ph.D., R.D., a spokesman for the American Dietetic Association. "Protein is made up mainly of amino acids, which are harder for your body to break down [than fat and carbs], so you burn more calories getting rid of them," he explains.
Protein can come in the forms of nuts, edamame, tofu, greek yogurt, plant protein, beans, lean turkey, and chicken. According to Men's Health, "research also says that protein can up post-meal calorie burn by as much as 35%". When I tried to walk in the shoes of a vegan, I really felt amazing. I loved exploring new foods and new ways to cook them. As I started to increase my workouts, I knew I wasn't getting enough protein because I began to feel sluggish after. I was tired and didn't have the energy to chase my offspring around. I realized that for me, I was missing a little of that animal protein. I make sure not to eat protein that has been pumped with hormones and try to find humanely raised meat. This is something I still struggle with. I don't think protein is always the answer. I think that it can lead to a lot of health problems. For me, I eat eggs in the am, and maybe some meat for dinner. I don't go overboard with it. I mostly try to get my protein from the veggies, nuts, or the beans I munch.
6. Drink a Cup O' Jo or Green Tea
I know, I know, I did say that coffee can be bad for you. But it does have some health benefits when consumed in moderation. I can't lie, I do love coffee every once in a while. I don't need to drink it daily...just when it has been a late night :) Caffeine can rev up your metabolism 5 to 8%. A cup of brewed tea can raise your metabolism by 12 percent. Those are pretty good numbers. Enjoy your morning ritual knowing that it is helping your metabolism and bod.
7. Spice it Up
I'm not talking about in the bedroom, although there are studies that show that can help. No, I am talking about in the kitchen. Ingesting hot, spicy foods "temporarily stimulates your body to release more stress hormones, such as adrenaline, speeding up your metabolism and thus increasing your ability to burn calories" says Angelo Tremblay, director of the Institute of Nutraceuticals and Functional Foods at Laval. The Husband and I like to add it to almost all of our dishes; pasta, stir-fry, pizza, steamed veggies, and much more!
Now go shake that booty :)