Every summer, you probably spend a lot of time eating right and exercising to stay in shape and look great on the beach. But just because the summer’s ending, it doesn’t mean that your workout routine should end too. Here are four easy ways to boost your metabolism, as the summer draws to a close:
Improve Resting Thermogenesis
Resting thermogenesis is the process where your body burns calories at rest for various reasons, the most important of which is to maintain all of your physiological functions. Consuming a diet higher in total protein (30%-40% of calories) increases the metabolic cost in the digestion of this type of micronutrient. Approximately 20%-25% of the calories contained within protein are utilized to digest the protein molecules.
In contrast, carbohydrates are digested and absorbed with very little effort by the body so the calories are not used up metabolically. Simple carbohydrates are stored directly as glycogen in the liver, muscles, or as body fat in the fat cells and within the liver. Consuming whole foods containing lean protein, green vegetables, legumes, essential fats and whole grains will increase resting thermogenesis and cause lower insulin spikes. This will encourage fat burning and not fat storage.
Eating Behavior
Consuming small but balanced meals containing lean protein, vegetables, and complex carbohydrates throughout the day will keep you full and your blood sugar stable. Eating every three to four hours will keep your metabolism active and encourage lower insulin levels, greater body fat oxidation, and less hunger or cravings. This way of eating will also provide your body with enough energy to exercise, work, and perform at your best throughout the day.
Exercise Thermogenesis
Exercise is the best way to burn calories in the form of stored body fat. Although cardiovascular exercise is important for fat burning and improving the amount of calories expended during the activity, the intensity and duration of this exercise determines the type of fuel that is used as an energy source. Moderate and less intense exercise preformed over longer periods of time encourage the burning of fat as an energy source during the activity rather than blood sugar or stored glycogen. However, after the activity ends, your body will still burn calories in the form of stored body fat for some time. The very best way to train your body to use body fat as a fuel source is to increase the total muscle mass on your body. Adding muscle to your body increases the rate at which fat is oxidized into muscle during exercise and after you are finished, the strength training you have completed will keep your muscles burning stored body fat in the form of triglycerides for hours after you get home from the gym.
Muscle is extremely metabolically active and will derive 60-70% of its fuel from stored triglyceride at rest. If you want to jump-start your metabolism and turn your body into a fat-burning machine, participate in a progressive strength-training exercise routine three to four times per week.
Sleep Quality
People who get an adequate amount of sleep lose more weight, burn more calories, have more energy, and better quality of life. I recommend that you get at least seven to nine hours of sleep per night. I also recommend that you go to bed and get up at the same time every day so that your body is programmed around a 24 hour clock. I can speak with experience that this is the best way to get your body to perform well in the gym, at work, and in your daily routine. If you sleep better, you will look better!
Source(s) for Today’s Article:
Turner, N., “Five Ways to Boost Your Metabolism and Burn More Calories,” Huffington Post web site, August 9, 2013; http://www.huffingtonpost.ca/natasha-turner-nd/increase-metabolism_b_3726765.html?utm_hp_ref=canada-living, last accessed August 12, 2013.