7 Steps To Kickstart Your Metabolism and Burn Fat Faster
Are you looking for ways to kickstart your metabolism and burn fat faster? If so, this article is for you. In this post, we’ll discuss seven easy-to-implement steps that can help get your metabolism up and running in no time. We’ll also share some tips on how to keep it going strong over the long haul. So let’s jump right in!
1. Increase Your Protein Intake
Protein is an essential nutrient that helps to build muscle mass and increase your metabolic rate. Studies have shown that people who consume higher amounts of protein tend to burn more calories than those who don’t eat as much protein. Aim for at least .5 gram of protein per pound of body weight each day. If you’re lifting weights, aim for 1 gram of protein per pound of lean body mass (you’ll need to know you’re body fat percentage to find your lean body mass). Good sources of protein include lean meats such as chicken breast or fish; eggs; dairy products like yogurt or cottage cheese; legumes like chickpeas or lentils; nuts and seeds; tofu; quinoa; tempeh; spirulina; etc.
2. Eat More Fiber-Rich Foods
Fiber helps keep you feeling full longer which can help prevent overeating and snacking between meals – both key factors when trying to lose weight. It also aids digestion by helping food move through the digestive tract slowly which can promote a healthy metabolism. Aim for 25–30 grams of fiber daily from foods such as fruits and vegetables, whole grains (such as oats), beans/legumes (like black beans), nuts/seeds (almonds and flaxseeds are great!), and avocados. Refined and processed foods lack fiber. To consume more fiber rich foods, a good general rule is to gravitate towards whole foods with minimal processing.
3. Stay Hydrated & Reduce Sugary Drinks
Drinking plenty of water throughout the day not only hydrates our cells but also helps with digestion. Being hydrated makes it easier for our bodies to absorb nutrients from food while eliminating toxins at the same time! As an added bonus: drinking enough water will help reduce strong cravings that are often thirst mistaken for hunger leading us down a path toward unhealthy snacks instead of healthier choices. Additionally try to reduce the consumption of sugary drinks like sodas which contain empty calories that won’t nourish our bodies. If soda is consumed regularly over time, this liquid candy will make it more difficult to lose fat and adds extra pounds onto our waistlines…not exactly what we want when trying to slim down.
4. Get Moving & Exercise Regularly
Regular exercise has been proven to not only boost one’s mood but also increases our metabolic rates over periods lasting anywhere from 24 to 72 hours after physical activity has taken place. This means even after having finished exercising there’s still benefit being gained simply because we’ve made exercise part of our weekly routine. As a bonus, if high intensity interval training (HIIT) workouts or resistance based training are used during these exercise sessions our metabolic rate increases significantly more. Moving consistently is the first goal, but the right type of exercise or training can maximize our efforts in terms of the time spent working out – it’s a win-win situation all around!
5. Prioritize Sleep Quality
Getting adequate sleep every night plays a major role in keeping hormones balanced, which helps regulate the appetite and reduces cravings associated with late night snacking binges. Individuals who suffer from a chronic lack of sleep often have unwanted weight gain despite the best intentions to move more and eat fewer calories. Aiming towards 7–9 hours of sleep nightly should be considered mandatory, especially considering how important quality restful sleep is towards overall health. With enough sleep a well rested body can more consistently maintain the positive eating habits that support a caloric deficit. This deficit is required to maximize the rate of fat loss!
6. Reduce Stress Levels
Finding ways to reduce stress levels may seem difficult at first; however there is a huge pay off in practicing stress reducing activities. Living in a state of constant stress promotes higher levels of cortisol. This hormone when chronically elevated can decrease our ability to lose fat. Not only does the hormone physically promote fat storage, but it can inhibit the mental clarity and the decision making ability required to stay on a diet plan resulting in half hearted attempts at staying the course. Luckily, a few simple mindfulness activities when practiced regularly can prevent a state of chronic stress so your body can continue being a fat burning machine. Deep breathing exercises are one proven method that is effective at recentering our body and mind. There are a variety of ways to practice deep breathing as seen in yoga, tai chi, and pilates, but the principle practice remains the same. Start by taking a deep breath in, holding it for 5 seconds, then slowly exhaling. Do this with your eyes closed paying attention to your body and breath. After only 10 repetitions this easy technique can significantly reduce stress and bring clarity back to your body and mind.
7. Supplement Smartly
Supplements aren’t required when creating a healthy lifestyle, but they may offer additional support depending upon individual needs. Whether it’s a protein powder, stimulant, creatine, probiotic, vitamin, mineral, or herb there may be a certain product or combination of products that prove beneficial. However, there are no supplements that should be applied to everyone. When determining if a supplement is right for you, consult your coach and medical team to ensure using the product will safely and effectively supplement your existing diet to help you meet your nutritional needs.