There’s that age old expression, ‘time waits for no man.’ Not only is it especially true, but it really might be more appropriately phrased as ‘time waits for no one’ as the inevitability of the passing of time applies equally to either gender. When it comes to your physiology, you’ll hear people lament about the ‘ravages’ of time as we all see ourselves drifting further and further away from the prime of our youth.
Most wouldn’t classify an ever-expanding midsection of backside as a ravage, but when it comes to this aspect of getting older it’s all related to a slowed metabolism. Once you enter your 40s your processor doesn’t rev up quite like it used to, and many calories that before would’ve been burned up as energy right then and there or converted to glycogen for stored energy now become fat stores.
If you want to find ways to lose weight more effectively you first should understand that the only foolproof way to do this is to accept the reality that you should eat less and move more. For many folks, however, the second part of that equation is WAY easier to adhere to as compared to the first one. That’s perfectly natural, and trying to curb your appetite isn’t something I’d recommend – life is short, and eating is a legitimate pleasure in life!
So today we’re going to discuss how to improve your metabolism to lose weight, but do it naturally and avoiding all of the synthetic products like Hydroxycut and PGX that are just not smart ways of going about it. Seriously, don’t even consider synthetic weight loss products. They’ll do more harm than good. On the other hand, all-natural and herbal products like Garden of Life’s fucoGREEN and fucoTHIN pair fucoxanthin, green tea extract, pomegranate seed oil and hoodia gordonii to be naturally thermogenic and entirely agreeable with your body.
Let’s take a quick look at that term there though – thermogenic. Thermogenesis is the process by which the body increases its metabolic rate, accessing internal stores of fat and facilitating increased quantities of them to be processed and ‘burned’ by the body. Both products are also dual function in that they also provide cellular antioxidant protection as well, and again with NONE of the nervousness, jitters, or sleep impairment issues that come with synthetic weight loss products.
Right then, onto our tips for increasing metabolism naturally
1. Get ALL of the Rest You Need
The second part of that is all important, as we all have different physiologies and yours will have different rest / sleep / recovery needs than others. That understood, there are definitive links been adequate sleep and rest and a properly functioning / improved metabolism. When you’re deprived of it, your body slows metabolism to conserve energy as it believes you are in some type of period of distress.
Make getting 7 to 9 hours sleep every night a priority. You’ll keep your hormone levels balanced, and most notable of them cortisol – which will promote weight gain if you’ve got too much of it coursing through your blood.
Another important point is to get sufficient rest between exercise sessions, which leads us to tip number 2.
2. Begin Resistance Training
Notice I said resistance training, and NOT weightlifting. They both involve lifting weights, but the difference is that with weightlifting you lift a heavier weight fewer times to build muscle while resistance training is lifting a lighter weight at a higher number of repetitions. You don’t build muscle as much as you tone it, but it’s a more effective way for speeding up metabolism.
This is because muscle tissue is more active than fat, and swapping out more of one for less of the other has a direct correlation to the speed of your metabolism. Plus it’s also kind of a double whammy, you’re going to lose weight because of the training itself, and it’s going to revitalize your metabolism so that you’re more likely to keep it off. Win-win!
Relatedly, try and combine your resistance training with tip number three..
3. Engage in HIIT (High-Intensity Interval Training)
Studies have indicated that metabolisms (and more specifically your resting metabolic rate) can be maintained if you stay especially active and maintain muscle mass. This is especially true for men, but women can benefit too. HIIT is a type of exercise that involves specific time intervals between all-out physical exertion (seriously, pedal to the floor – full max!) and then SHORT periods of rest before you resume at the same level of intensity.
This is a result of the body using higher levels of oxygen to recover following intense physical activity. HIIT burns more fat over the duration of the day, builds more muscle and gives you better metabolic function compared to steadier exercises. Other benefits – helping with insulin sensitivity, lowering cortisol, and improving respiratory endurance and stamina.
It’s not easy, but you can work your way up to a level of respectability with which you can go full out, and when you do so regularly you’ll be jumpstarting your metabolism and reaping the benefits of the afterburn effect, which is where you continue to burn calories after your workout is over. Further, HIIT workouts tend to take much less time than conventional workouts.
4. Steer Clear of Inflammatory Foods
It’s best to become aware that certain foods slow down digestive processes and further the extent of free radical damage. When they are introduced to the body, it identifies them as toxins and your immune system is activated. What happens next is your metabolic rate is suppressed by the resulting increased production of cortisol as the body prepares to ‘deal’ with the threat.
Here are foods to avoid to increase metabolism:
- Sugary drinks, especially soda pop but also sugary juice blends
- Processed foods, and especially so with those made from grains with gluten like bread, pasta, crackers, muffins, desserts, flours, granola bars, chips
- Artificial sweeteners (Aspartame, Splenda for example) and ingredients
- Refined vegetable oils
- Low-quality dairy and animal products (meaning those that are not grass-fed, pasture-raised, raw and organic)
5. Choose Metabolism Power Foods
The human body uses and expends energy more effectively when it’s provided with certain foods. That’s related to the thermic effects where the body works harder to break down and metabolize some fat-burning foods that have a warming effect on the body when it utilizes them as caloric fuel. Examples of these are spicy foods as natural forms of caffeine (consumed in moderation of course)
Drink green tea as well, since it’s also a natural metabolism booster with special antioxidant compounds. Garlic is another good one, and anything that contains capsaicin – go heavy on the hot peppers!
As is seemingly always the case, text length constraints are limiting the extent of detail we can go into with our subject. If we’ve piqued your interest on natural approaches to better metabolism then you’re encouraged to do some more digging on your own. Tune your body up for maximum slim down.