METABOLISM BOOSTING TIPS
1. Amp up your workout. Any kind of aerobic exercise, whether you're running or doing Zumba, burns calories. Make it more intense, and your body will burn more calories. Try intervals. You can do them with any type of cardio. The basic idea is to switch back and forth between higher and lower intensity. You make it really challenging, and then back down your pace, and repeat. For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 minutes.
2. Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you're at rest. Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads). You'll be doing more than just helping your metabolism. Your heart, bones, and even your mood will benefit. It's a win all around.
3. Snack Smart. Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.
4. Hydrate Well. Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.
5. Power Up With Protein. Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
6. Recharge With Green Tea. Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.
7. Avoid Crash Diets. Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.
8. Get Fit, Have Fun. Here at Adrenaline Fitness that's exactly what we want you to do, as having a generally positive outlook in life and having fun day to day is one of the most important tips we can provide to staying healthy and keeping your metabolism up!