Metabolism – Part 2

Here are the other 5 tips for maximising your metabolism, continued from last week.

5) Add some spice to your diet

Spicy foods can temporarily increase your BMR.  For starters they increase your body’s temperature for a short period after consumption meaning that you will burn more calories as your body attempts to regulate this temperature.  Secondly, spices such as cayenne are thought to have thermogenic properties meaning that they temporarily increase the rate at which your body burns fat.  You will need to exercise moderation when it comes to spicy foods as getting too much can lead to unpleasant side effects such as heartburn, stomach ulcers and an irritable bowel.

6) Cut back on the alcohol

Alcohol has a dehydrating effect and can therefore reduce your BMR.  Many alcoholic beverages are also full of simple carbohydrates meaning that they have a reduced thermic effect when compared with high fibre carbohydrates and protein rich foods.  On top of this excessive alcohol consumption can cause vitamin deficiencies which further slow down your BMR.

7) Reduce your caffeine consumption

Like alcohol, caffeine has a dehydrating effect and can lower your BMR.  Drinking a couple of cups of coffee each day is unlikely to have any adverse effects on your metabolism, but if you are getting all your fluids from caffeinated beverages you might want to think about substituting in some water.

8) Start a cardiovascular exercise routine

Your metabolism is partially affected by your level of physical activity.  Regular cardiovascular exercise helps in two ways.  First, you burn additional calories while performing the cardio.  Secondly, the number of calories you burn following a cardiovascular workout remains elevated for a few hours after you finish.  By going for a walk, jog, run, bike ride, swim (or whatever other cardiovascular exercise takes your fancy) a few times a week you can burn extra calories and boost your metabolism.

9) Start a resistance training routine

A pound of muscle burns around 6 calories per day vs a pound of fat burns at around 2 calories per day.  Therefore, by increasing your lean muscle mass you can raise your BMR.  If you perform a resistance training workout a few times per week and combine it with proper nutrition you can build additional muscle and increase the number of calories you burn while resting.

As you can see it is possible to boost your metabolism through a combination of smart food choices and a well-structured exercise routine.  However, you need to remember that metabolism is not the key to successful weight loss.  While you can increase the number of calories you burn on a daily basis by following the above tips, there is a limit to their effect.  Maximising your metabolism will not compensate for eating too much food BUT if you learn to control the amount you eat and follow the above advice, metabolism can be a powerful tool in your weight loss arsenal.  I highly recommend that you try and implement the above tips in to your lifestyle because they will give your metabolism a boost, help you burn more calories and more importantly they will improve your overall health.

 BE SURE TO CHECK OUT OUR UPCOMING 12 WEEK BODY TRANSFORMATION CHALLENGE STARTING SEPT 21

Mikkie Nettles, Certified Personal Trainer/Holistic & Sports Nutritionist
Follow DEEM Health on Facebook, or contact info@deemhealth.ca

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