If you are consuming less than 1000 calories per day your body will go into starvation mode. When this happens your body tries to conserve stores of fat and carbohydrate and in turn slows down your metabolism.
2. Eat smaller meals more frequently
To stop the starvation mode setting in eat smaller meals more frequently. The longer you wait between meals the more your metabolism conserves energy by slowing down. Try to eat 4-6 mini meals every 2-3 hours. Small, frequent meals
keep your blood sugar levels stable, provide a steady source of energy and help reduce hunger later in the day.
3. Make sure you eat breakfast!
I know you have probably heard this a million times before, but breakfast really is a ‘must’ if you want to speed up your metabolism. If you don’t eat breakfast you’re probably going a long time without food (8-10 hours or more).
4. Build lean muscle
I know a lot of people (mostly women) are put off by the thought of building muscle. But let’s get one thing straight – you are not going to look like Arnold Schwarzenegger by lifting a few weights!!!
For a start, women have 10 times less testosterone (a muscle building hormone) in their body than men, so women find it very hard to gain a lot of muscle.
Plus, you would have to be lifting very heavy weights to see a big difference in muscle bulk.
But, here’s the interesting thing; the more muscle you have the more calories you burn off, even at rest! It is thought that just 2.7kgs of extra muscle will burn off 150 calories per day at rest. Yes, that’s an extra 150 calories per day for nothing!
So, the best way to gain more muscle is to start with a progressive resistance workout programme and build up to lifting heavy weights (remember, lifting heavy weights does not necessarily mean you will look like a pumped up muscle man).
When lifting heavy weights it causes stress to your muscle fibres. Researchers at Wayne State University found that when your body repairs those muscle fibres, it causes your metabolism to increase for up to 3 days after the workout.
5. Eat Protein
To maintain good muscle tone and keep your metabolism high make sure you consume optimum protein.
To build a little muscle and tone up you should be aiming for around 1.6grams of protein for every kg of body weight per day. So, for example, if you weight 70kgs you should be consuming 112grams of protein per day.
Good sources of protein are meat, fish, eggs, nuts and dairy.
However, a lot of people find it difficult or inconvenient to get the right amount of protein on a daily basis. If you are one of these people you should think seriously about using a protein supplement. You can get protein supplements
low in carbohydrates and fat, they are affordable, convenient and help keep your metabolism ticking over.
Follow this link to my website to see which protein supplement I recommend. I highly recommend Reflex protein, it is the best on the market at the minute. To find out more about it or to buy it click on my amazon widget on the right of this page>>>>
6. Drink plenty of water
Another one that you have probably heard a million times, consume at least 2 litres of water per day. This will help regulate your digestive system and help other bodily functions operate.
For an added metabolism boost add ice to your water. Although the increase is not huge, cold water can cause a small surge in metabolic rate. How? Well, your body maintains a core temperature of around 98.6 Fahrenheit and when you
drink cold water your body works to bring the water up to that temperature. This warming process burns off extra calories.
7. Interval Training
Mixing in fast paced intervals raises your metabolic rate higher than doing steady cardio workouts. You can do interval training with many types of exercise including running, cycling and swimming. An Australian study found that women
who done intervals while cycling lost 3 times as much fat as those who worked out at steady pace.
Try this to start:
Walk for 30 seconds then run for 30 seoconds – repeat this sequence for 30 minutes or longer.
When you become comfortable with this, increase your run to 60 seconds. So you will walk for 30 seconds then run for 60 seconds.
8. Vitamin B
B vitamins play a key part in the metabolism of carbohydrates, fats and protein.
Inadequate amount of certain B vitamins can cause depression and fatigue as well as slowing down your metabolism.
So make sure you are consuming enough vitamin B to boost your metabolism and to keep you filled with energy. You can get the bulk of your vitamin B from foods like spinach, asparagus, beans, melon, broccoli, fish and eggs.
But, if you feel like you do not consume enough of these types of foods a vitamin B complex supplement may help. Follow the link to the Amazon widget on my website to find out which Vitamin B supplement I recommend.