Your “basal metabolic rate” is the amount of energy you expend while at rest. Claiming that you have a “fast” or “slow” metabolism is common. However, the truth is, it’s not that easy to determine. Yes, some people have an obvious fast metabolism, and can naturally being able to eat whatever they wish, never gaining a pound (although this doesn’t make their body healthy on the inside).
Regardless of where your metabolic rate is medically, you can influence it, helping it function at a more optimal rate. For fat loss, boosting your metabolic rate will make your goals easier.
1. Begin Your Day with Protein
When you choose a high-protein morning meal, the protein burns more calories during digestion than carbs. The protein also allows for a slow and steady rise in blood sugar. Combining the protein with healthy fats cranks it up another notch, as the healthy smart fats allows the blood sugar to remain stable for an extended period of time. Fuller longer and a kickstarted that metabolism = a win win!
2. Perform HIIT Style Cardio Training
Studies on the effects of HIIT have demonstrated a much higher “excess post exercise oxygen consumption” for interval training than steady state training, which can add substantially to the day’s calorie expenditure post-workout. What does this mean? Simply put, you’ll burn more calories (and fat) for not only the duration of the workout, but for the 24 hour period post-workout too!
3. Lift Weights
Did you know that your body constantly burns calories, even when you’re doing nothing. This is called resting metabolic rate and guess what? It’s much higher in people with more muscle. 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 small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate immediately.
4. Fuel Your Body with Water
We all have heard “drink more water”, but why? Yes, water helps reduce bloat and helps digestion. But did you know 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 up to 30% more calories than those who drank four. To stay hydrated, drink a glass of water or green tea before every meal and snack. Also, snacking on water containing snacks like fruits, veggies vs processed foods like breads will increase water intake as well.
5. Drink Coffee First Thing in the Morning (I know DARN! lol)
Coffee drinkers rejoice!!! Coffee consumed black will help with weight loss. Studies show that caffeine in coffee can provide a small fat-burning effect, boosting metabolism and reducing calorie intake during the hours after drinking it. But there is one small caveat— I like to call it the “Starbucks Effect”…..To fully realize the fat busting benefits of coffee, you must avoid adding too many calories in the form of heavy cream and sugar (peace out mocha-frappa-double pump). When it comes to weight loss, calories are still king. So as long as you account for extra calories, drinking coffee can be a healthy way to support weight loss goals.
If you don’t like coffee you can try teas for a similar benefit, or Kim doesn’t drink coffee, so she uses an all-natural energy shot which contains caffeine extracted from green tea and yerba mate is about equivalent to the caffeine in a strong cup of coffee. Bonus that it also contains adaptogens which help her with stress.