Burn more calories and Rev up Your Metabolism Quickly
Flip through any magazine or listen to conversations in gyms and you will likely hear about ways to “lean out.” Some are scientifically proven ways that work; some are unreliable and unproven; and some can be dangerous for your health. It can be hard to figure out which ones would be beneficial so it is always recommended to talk to a health and fitness professional before doing anything that could be potentially harmful. Here are several safe and proven ways to help you burn more calories and rev up your metabolism quickly.
Just Get Moving!
The truth appears to be that the number one way to rev up your metabolism is by good old-fashioned movement! Obviously, when you move with purpose instead of just daily activity, your body will burn more calories. Hire a personal trainer and have a basic “movement based” program put together for you to ensure you are increasing your metabolism.
Once you have worked out for an extended period of time, you will need to increase the intensity of your exercise program in order to continue to get results. Many trainers will start you on a high-intensity interval program after your initial micro-cycle (training phase). High-intensity interval (HIT) work outs rev up your metabolism through a process called Excess Post-exercise Oxygen Consumption (EPOC). EPOC is the amount of oxygen required to restore your body to its normal post-exercise resting level of metabolic function (called homeostasis). What this means is your body will continue to burn lots of calories even after you have stopped exercising. EPOC is greater after HIT workouts than continuous, moderate intensity exercise.
Other than structured exercise, it is important to add extra “steps” into your day. I don’t know how many times I have been at a store and watched people circle around to try and park as close to the door as possible. Try parking at the back of the lot and walk the extra 5 minutes. I personally try to park 10 to 15 minutes away from where I work so I have the extra activity built into my day. It also gives me time to do some “movement based” mediation in preparation for my work day!
Increase Muscle Mass
All of this extra exercise and movement brings about an added bonus of putting on extra muscle while helping us to lean out. According to “Exercise Physiology: Energy, Nutrition, and Human Performance” written by exercise physiologist William McArdle, muscle constantly uses carbohydrates and fat to keep the body warm and to provide energy. One pound of muscle at rest burns approximately 6.5 calories an hour, while one pound of fat burns only 1.2 calories. When you have more muscle mass, your metabolism increases, burning more calories while at rest.
Start Your Day With Breakfast to Set Yourself Up For a Successful Day
Nutrition has a strong impact on your metabolism. There is a veritable avalanche of studies supporting the link between skipping breakfast and the increase in body weight. Studies have been done that show when people skip breakfast, they end up eating more calories as the day goes on than those who eat breakfast. Many studies have proven that skipping breakfast is associated with a higher body mass index.
The higher body mass index is due to the fact that skipping breakfast leads to high-calorie cravings later in the day. Researchers from the Imperial College London did a study involving 20 healthy participants to look at how feeding behaviors affected their brains’ “reward” centers. They skipped breakfast and then had their brains scanned using functional magnetic resonance imaging (fMRI). During this scan, participants looked at random photos of high- and low-calorie foods. Their brains’ reward centers lit up more vividly, or became more active, when participants saw a high-calorie food as opposed to a low-calorie choice. However, when the participants ate breakfast and had the same test repeated 90 minutes later, their brains’ reward centers did not show any significantly greater activity when shown the high-calorie photos.While we could use more research in this area, eating a healthy breakfast appears to affect our brains positively (and makes sense as a healthy lifestyle habit).
Drink Plenty of Water
Most people are dehydrated, which slows down their metabolism. Even mild dehydration will slow down metabolism by as much as 3 percent. Drinking 8 cups of water a day helps to burn about 100 extra calories a day. That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month.
A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women. This increase occurred within 10 minutes of ingestion and reached its maximum after 30–40 min. The total thermogenic response was about 100 kJ. About 40% of this thermogenic effect originated from warming the water from 22 to 37 degrees Celsius.
Consult Health Professionals
If you are new to exercise, discuss any major health conditions you have with your doctor before starting and get medical clearance. Hire a personal trainer to develop programs for each level of development whether you are new to exercise or a seasoned athlete.
Good luck and happy training!
Cathie Glennon – BCRPA/SFL, Rehabilitation Specialist, Pharm Tech (Level 3)
- Journal of Clinical Endocrinology Metabolism (2003) 88 (12): 6015-6019. https://academic.oup.com/jcem/article/88/12/6015/2661518