Move more. Eat less. Eat healthier. If you’ve ever tried to lose a few pounds, you’ve likely tried one or more of these and found it’s not as easy as it sounds. An often overlooked solution for tapering weight is to boost your metabolism.
According to the Academy of Nutrition and Dietetics, our metabolism is the body’s natural ability to convert the food we eat into the energy we need. Our metabolic rate is the amount of time and energy required to process our caloric intake. As we age, our metabolism tends to slow, making weight gain more likely. This study found that individuals reporting the lowest resting metabolic rate were eight times more likely to gain 22 pounds over a four-year period than those with the highest resting metabolic rate.
We don’t have to resign ourselves to a slower metabolism. Consider these tips which may help boost your rate.
Flex appeal: Adding strength training to your weekly exercise regimen comes with a bonus on top of toning up muscles. You’ll burn more calories throughout the day while increasing your metabolism.
HIIT for the win: HIIT – or High Intensity Interval Training – proved effective in this study at increasing metabolism, helping participants with weight loss and building muscle. This exercise format involves intervals of strenuous activity followed by periods of rest or recovery. Always adjust a workout to your own pace to lower risk of injury or over-exertion.
Take 10: Setting aside just 10 minutes a day for a quick exercise circuit may help rev up your metabolism. Try this 10-minute option.
One more cup: Looking to justify your coffee habit? Caffeine may potentially help fuel weight loss success by increasing energy expenditures.
Stay cool at night: This is easier said than done, especially in the heat of summer, but results of a recent clinical trial revealed that lowering nighttime room temperatures may help boost metabolism.
Keep in mind that effective weight loss starts with a well-balanced, healthy approach. Always check with your doctor before making a big shift in your wellness routine.