7 Steps for a better metabolism
As a professional dealing with clients of all ages, and as a woman over 40 myself, here are a few things I have to say about how to boost your metabolism.
- PROTEIN! Increasing the protein in your diet will boost your metabolism, besides helping you recover and heal faster.
Breakfast Idea
Your body has to burn calories in order to process protein and will burn around 30% of the calories derived from it. As a BONUS, protein will keep you full for longer periods of time and so you will eat overall, less food. What you should take from this is to add protein to each of your meals, especially to your breakfast. If you find it hard to stomach so much food, I highly recommend you add protein powder to your diet. A suggestion for your next breakfast can be greek yogurt + 1 scoop protein powder, 1/2 cup blueberries + 2 tbsp chia seeds.
- HIIT (High-Intensity Workouts)
This type of exercise, besides being very time efficient, is probably the most effective way to lose fat through exercise. Is it for everyone, no! That’s why is so important that you get a workout protocol made exclusively for you.
- LIFT WEIGHTS! The math is simple: more muscle = more energy expenditure.
- SLEEP! I don’t know about you, but when I am short on sleep, I am FOREVER hungry that day. There is a lot of literature on this, so I am not going into details. What I want you to remember is to PRIORITISE YOUR SLEEP if you want a healthy metabolic rate (and why not, shed some lbs).
- COLD! Cold exposure, cold water, and cold therapies are all known to get a temporary rise in the metabolic rate. Your body will always strive for homeostasis (the perfect balance of the system, in simple words), so it will always fight to keep your core temperature stable. Doing so will burn calories to keep us warm.
Benefits of caffeine
- COFFEE! If you know me, you know that caffeine is my only pre-workout. I am a big caffeine lover and it has been demonstrated that it can boost your metabolism by more than 10%. So that makes me feel good about it and less guilty about my 6 espressos a day! I am not saying you should ever go that far, but I do believe one coffee before working out will help. Some people like adding their collagen powder to it as well. In case you don’t like coffee, green tea is a great alternative.
- GET MOVING! I hear so many complain about their weight and eating habits and how they can’t seem to do anything about it.
One thing that it’s free and accessible is WALKING!! Especially after your main meals. Get a step tracking watch and start walking! Start with small goals and increase them weekly.
