Even the most energetic of us can benefit from a metabolism boost every now and then. But in most cases, rather than boosting your metabolism, you are probably slowing it down more than anything. When that afternoon slump hits and you are starting to fade, high calorie and sugar-filled foods sound AMAZING. This response is natural because your body is looking for a quick surge of energy. So, you reach for that sweet and tasty candy bar which causes a nice sugar rush, and 9 times out of 10, is followed by a huge crash in energy. Not only have you caused a huge spike in the insulin released within your body, but you ate an extra 300 calories from a candy bar that has nearly NO nutritional benefits. So…eat another cookie? NO!
Does this scenario sound familiar? So often when you want to get on a diet to get rid of belly fat you find yourself making mistakes by reaching for foods and drinks that are not helping your cause. You are not alone in this, and there are ways that you can use exercise, nutrition and metabolism supplements as proven metabolism boosters to get rid of that stubborn belly fat.
What is Metabolism?
We have all heard the story of a “slow metabolism” as the cause for weight gain. But is a slow metabolism acquired or genetic… what is it really? According to Dr. Donald Hensrud, “Metabolism is the process by which your body converts what you eat and drink into energy.” Each one of us has a different metabolic rate, and we process food differently based on factors such as age, weight, body composition and activity level. In most cases, having a “slow metabolism”, or thinking that you are not burning or utilizing your fuel, e.g. calories, efficiently can be altered by simple changes in your lifestyle. You can make changes to your diet, exercise routine and supplement intake.
Diet to Boost Metabolism
When your energy levels are low, in most cases, your body wants some fuel source to pick up blood sugar. When we eat, our body has an insulin response to the food we ingest. Each food has a different glycemic impact, or effect, on the body. You can learn more about the glycemic index of food here. Some foods have a high glycemic impact, these are typically high carbohydrate and high sugar food. They provide immediate, but not necessarily sustained energy. There are other types of food that have less of a glycemic impact and provide longer-lasting, sustained energy without that “crash” feeling. Below you will find some proven metabolism boosters that will leave you energized for hours. Give these a try rather than reaching back into the cookie jar.
Break the “Fast”. Breakfast has been called the “most important meal of the day”. It has received this nickname because it is supposed to jump start your day and “break the fast” you were in during the several hours you spent sleeping. Every time you eat, your body naturally burns calories during the basic digestion process. Take advantage of that information and eat first thing in the morning. If you are not much of a morning eater, try eating something light rather than a full blown “meal”. You will still get the same metabolic boosting effects from eating rather than holding off until lunch time.
Eating Smaller Food Portions Frequently. Are you guilty of eating breakfast and then going hours until your next meal? Each time you eat, your body begins digesting food and burning calories. If you wait hours to eat again, your metabolism may begin to slow down over time in hopes of preserving fuel. This is because your body does not know when the next meal will come, aka “fuel refill”. Begin by trying to eat a small meal or snack every 3-4 hours. Over time your body will become used to the frequency of meals and will become more efficient at burning calories while boosting your metabolic rate. Note: If you eat frequently, but you’re taking in too many calories for your body’s daily calorie needs, you will end up gaining weight. More frequent meals should not equal more intake of total calories.
Serving of Nuts. Nuts are a high fat/low carb and protein rich food. Many people tend to look down on nuts because of the high fat content that is associated with them. If you eat nuts in moderation, you can receive several metabolism boosting benefits. You will get natural energy, and you will be satisfied for hours. The fat will keep you full and your cravings will begin to diminish. Choose nuts as an alternative over carb rich foods such as chips, cookies, candies and crackers for energy that will last!
High Protein and Healthy Fat. This type of meal will keep you full and satisfied for hours. You will get a long stream of energy as opposed to an instant rush from a large pasta meal. A great high protein, healthy fat meal option would be a Greek salad topped with a lean protein such as shrimp or chicken. Use an oil-based dressing for healthy fats and load up on the fresh vegetables. Staying active and fueling your body with nutritious food is one of the best proven metabolism boosters. This will ensure that you will not have a sugar crash and provide you with a steady stream of healthy and lasting energy throughout the day.
As we age our activity levels tend to drop. The less you move the less calories you burn. If you have been letting your gym sessions or activity levels slowly dwindle away, kick it up a notch and get back on a routine to increase your activity levels.
Build Some Muscle. Changing your body composition and putting on lean muscle mass is a proven way to boost your metabolism naturally. According to the Mayo Clinic, “Muscle tissue burns more calories than fat tissue does…”. Even while you are resting and performing your day-to-day activities, your muscles are burning off calories. The more muscle you have, the higher the calorie burn. Click here for some muscle building workouts.
Brisk Walk or Climb the Stairs. If you work sitting down for the majority of the day going on a brisk walk at lunch, or climbing the stairs at work, is great way to get your heart pumping. Once you do this, you will begin to feel a bit more energized. You will be surprised how the addition of small activities in your day will boost your metabolism. Ten minutes is all you need to start boosting your metabolism.
Steady State Cardio. During LISS cardio training, you are keeping your heart rate at a low level of intensity for the entire duration of your workout. It is usually advised to keep your heart rate in the aerobic (with oxygen) zones which tends to be around 60-80% of your max heart rate. ➡ Find an estimate of your target heart rate range for low intensity steady state cardio.
Because of this lower level of intensity, you will typically have the endurance to train for a longer duration. Depending on your goals and time allocated to train, steady state exercises may be a great way to burn off body fat. A nice starting point is doing a steady state cardio routine 2-3 times a week for 30- 45 minutes.
High Intensity Interval Training. If you are fit and get to the gym on a regular basis, try incorporating some High Intensity Interval Training (HIIT) into your current routine. HIIT is when you perform a given movement at high intensity (this could be a cardio-based routine or strength program) for a set time of 15, 30 or 45 seconds of high intensity. This is followed by a low intensity, or rest period, which can be equal to or double the time of the high intensity portion. If you typically perform steady state type of training (low intensity for the duration of the workout), HIIT is a great way to break past a weight loss plateau. You can even cut down on the duration of your training since HIIT will burn off more calories.
All of the tips that are provided above should be used in conjunction with proper nutrition. If you eat too much or too little for what your body requires, then you are setting yourself up for more issues. Please be sure to consult with your physician before beginning any diet or training routine.
Supplements to Help Get Rid of Body Fat & Boost Metabolism
With so many supplements available on the market, it can be confusing trying to choose one that you know will work for you. Luckily, the options recommended below all have scientific studies that prove their effectiveness. Remember to use everything in moderation, and consult with your physician before taking any kind of dietary supplement.
Green Tea. Many people use green tea as a way to unwind and relax. It is also known to aid in weight loss since it naturally boosts your metabolism and helps to burn extra calories. A clinical study published in the American Journal of Clinical Nutrition discovered, “Green tea has thermogenic properties and promotes fat oxidation”. Lucky for you, each serving of Celsius contains Green Tea Extract, which will aid in boosting your metabolism and burning off that pesky fat.
Drinking Celsius is a more convenient way of getting in your Green Tea without having to boil water and steep the tea. Celsius has also undergone 6 clinical studies to prove that it boosts metabolism. For the best results, drink Celsius 15 minutes before your workout. It can also be used on your rest days as a craving crusher and calorie burner. Best part … you can have up to 2 servings of Celsius each day! Click here to buy Celsius and boost your metabolism.
Caffeine. A research review regarding caffeine consumption concluded that, among the healthy adult population, a moderate daily caffeine intake of ≤400 mg was not associated with any adverse effects. For those who are not coffee fans, reach for your Celsius and enjoy 200 mg of great tasting caffeine.
B Vitamins. This group of vitamins aids in metabolic function and the breakdown of your food so that your body gets the proper nutrients for energy. You can supplement with actual B vitamin pills or go the tastier route with one of the 5 refreshing flavors of Celsius for your daily dose of B vitamins.
If you are looking for some new ways to lose that belly fat, try these proven metabolism boosters. Using your exercise routine, diet and metabolism supplements with consistency can help you transform your physique!