9 Tricks to Keep Your Metabolism Revving
April 09, 2018
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Try these tips to keep your metabolism humming like a well-oiled machine.
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As a personal trainer, I often tell clients to think of their bodies as they would the engine of a car. When you first get into your vehicle and turn the ignition, fuel is sent to the engine to start the car. But a vehicle also needs fuel to keep going so it doesn’t stall on the freeway, and it needs oil to keep everything lubricated and running correctly. Our bodies aren’t much different. Over the years, I’ve learned a few tricks to help keep my
metabolism revved. Go ahead and try them out and see if they work for you.
Glutes are the largest muscle in your body, and the leaner they are, the more calories you’ll burn.
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Strength Training Is Key
Seriously. For women especially, our lower bodies tend to store more fat, and our glutes are the largest muscle in our bodies. The more lean muscle you have, the more fat your booty will always burn! Your body burns about six calories per day to maintain a pound of muscle, but it expends only two calories per pound of fat. Increasing your muscle-to-fat ratio can directly boost your metabolism, even when you’re not in the gym.
Read more: These Women Are Showing That Strong Is Sexy
Mild dehydration can slow down your metabolism.
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Drink More Water
Up to 75 percent of adults suffer from chronic mild dehydration, which can slow your metabolism. Adequate daily water intake falls between half an ounce to one ounce per pound of body weight, but can vary based on your environment and activity level. Drinking enough water can also fight the fatigue and joint pain that may slow down your workouts. Adding lemon keeps the flavor of water interesting and helps your liver function as the body’s built-in detoxification system by promoting more efficient stomach digestion.
Read more: How Jimmy Kimmel Lost 25 Pounds and Kept It Off Permanently
On the way to the bathroom, do a few push-ups, jumping jacks or squats to squeeze in extra calorie-burning moves.
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Turn Bathroom Breaks Into Mini Workouts
I go to the bathroom almost every hour. On days when I spend a good part sitting or don’t have time for a workout, I’ll do push-ups after every break. Sometimes I’ll add a few jump-squats and bicycle crunches. When you get up for more-frequent bathroom breaks (in response to better hydration), take a couple of quick laps around the office to sneak in a bit more cardio.
Read more: On Your Feet: Los Angeles
Add more protein to your diet to really rev up your metabolism.
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Eat More Protein
Protein takes longer to digest, and the body burns more calories digesting it than carbohydrates and fats. Lean meats, such as a turkey burger on a lettuce “bun,” are excellent sources of protein and micronutrients. Another option is to replace high-carbohydrate foods like pasta with a higher-protein alternative, such as black-bean pasta.
Read more: 18 Paleo Snacks Under 200 Calories
Vary the levels of intensity in your workout with HIIT to help boost your metabolism.
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Add Intervals to Your Workouts
Interval workouts consist of short bursts of intense activity followed by rest periods. HIIT has been shown to burn fat more efficiently than steady-state cardio and promote muscle building. If you’re new to HIIT, try sprinting for 30 seconds on a treadmill (you can add an incline to increase the intensity), then walk or jog for one minute. Repeat this 10 times and your metabolism will be revving high all day long.
Read more: A Quick HIIT Workout to Fire Up Your Metabolism
Training your core helps prevent injury.
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Integrate Core and Balance Training
Work out smarter not harder. Any exercise you do on a flat surface, try to do on a balance device. I love the
BOSU ball: If you’re doing chest presses, do it on an exercise ball to simultaneously work your core and stabilizers while also reducing the risk of injury.
Read more: These Women Are Showing Strong Is the New Sexy
Every movement counts when it comes to activating your metabolism, so move your body every chance you get.
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All those small movements you do throughout the day can add up: Stand while you’re on the phone, and pace the room while you’re on a conference call. At your desk, take breaks to reach your arms overhead for a good stretch. Take the stairs, not the elevator.
Spending too much time sitting can promote joint and muscle stiffness, bad posture and back pain, which can lead to higher rates of injury. Make sure you get up, stretch and walk around once every hour. Even better, get a standing desk or a treadmill desk at the office.
Read more: 20 Quotes That Will Make You Love Your Body
In order to support a healthy metabolism and digestive system, your body needs adequate fiber.
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Eat More Fiber
Fiber pushes everything through your system by helping the body process food more efficiently. It also slows down carbohydrates’ digestion and absorption, which means your body is burning calories even after you’re finished eating.
Daily fiber recommendations are 38 grams for men and 25 grams for women. A variety of both soluble fiber foods (apples) and insoluble high-fiber foods (whole grains) are best for supporting a healthy metabolism and digestive system.
Read more: The 2018 Wellness Guide
Even if you’ve incorporated rest days into your workout routine, try to stay active on those off days.
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Activate Rest Days
Try to spend your rest days doing errands — grocery shopping, laundry, washing your car, etc. A rest day may mean a break from the gym, but that doesn’t mean you should lounge around. All of those daily activities will continue to burn calories while giving your body a much-needed break from weights or cardio.
Read more: Hack Your Outdoor Workout: Train Better, Smarter and Healthier
What do you think?
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What Do YOU Think?
Have you felt your metabolism slow down? Have you tried any of these tricks to jump-start it? Let us know what has worked for you in the comments below!
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