You may have inherited a slow metabolism from mom or dad, but that doesn’t necessarily mean you’re stuck with it. The latest research indicates that you can optimize a high metabolism diet no matter what your genetic profile looks like. A number tricks can boost your metabolic rate, including a high metabolism diet. When combined, these tips can transform your body into a calorie-burning, fat-shedding machine. Sure, it will take some work, but you can do it.
High Metabolism Diet: How to Do it Properly
By committing to strength training just two times a week, for example, you can tune up your fat burning baseline by 50%. This fact comes courtesy of Dr. Gary Hunter, professor of human studies at the University of Alabama at Birmingham.
Turn up the Heat
Next time you do a cardio workout, turn up the intensity for thirty seconds two or three times. Research shows that activity spikes like this are the best way to shock the system and raise your fitness level. This strategy helps you use more oxygen and makes the powerhouses of your cells, the mitochondria, work harder to burn energy. Dr. Mark Hyman, an integrative, functional medicine specialist has highlighted this technique. He says you’ll “increase the number of mitochondria in your cells and improve how efficiently they burn throughout the day.”
The Mighty Omegas
Eating plenty of fish and other foods that are rich in omega-3 fatty acids – like salmon, herring, and tuna – can improve your high metabolism diet. These foods help you better regulate blood sugar and reduce inflammation. Inflammation of the digestive tract has been associated with all manner of diseases. Reducing it is a key strategy to losing weight, feeling better, and resisting disease. The more inflammation we have, the more our bodies will tend to go into recovery mode. And in recovery mode, metabolism slows, fat accumulates, and energy levels tank. Doctors recommend between 1,000 to 2,000 milligrams of omega-3 every day.
The muscular system uses fat and sugars as fuel faster than any other organ of the body. By simply putting on more muscle, you can permanently turn your body into a fat-burning dynamo. Studies show that 30 to 40 minutes of strength training weekly can boost your resting metabolic rate to burn 100 more calories per day. That may not sound like much, but over the course of a week – that’s like wedging in a whole workout for free. You’ll be burning more calories at a constant rate, even on those lazy days when you just can’t quite make it to the gym. Even better when joined with your high metabolism diet daily meal plan.
Green Tea: A Green Light for Your Metabolism
If you’re among the one in three Americans who can’t make through the day without coffee, here’s good news. You can get your caffeine from green tea. It has a number of health protective properties – including the promotion of weight loss. It does this by, you guessed it, boosting your metabolism. Researchers have found that regularly drinking green tea improves fat oxidation and thermo-genesis: two ways your body burns excess fat and calories. You can burn as much as an additional 90 calories a day on average by switching to tea. That’s another free workout thrown in for your trouble, and a great addition to your high metabolism diet.
Metabolism Boosting Supplements
Temptations are everywhere, and nobody is perfect. There will be times when you do a number on your metabolism by staying up late or indulging in less than ideal foods. Or maybe you just are feeling under the weather. You can find metabolism-boosting supplements that deliver the specialized nutrients that you find in things like green tea, for example. They are a great way to fill in the gaps in your high metabolism diet, making sure your calorie intake doesn’t get ahead of your ability to process those calories. One good example is Meta Raise. This powerful formula contains concentrated carnitine, green coffee bean, and other compounds that jumpstart your system and burn more calories.
No Need to Restrict Calories
Wanna gain weight? Start setting up food taboos for yourself. You’ll find the cravings will start to ramp up like rebellious teenagers who have been told not to listen to rowdy music. Of course, this doesn’t mean restraint should go out the window. With a high metabolism diet, you should still eat sensibly, eat desserts at a sensible rate, and take in a healthy diet of nutrient-dense foods. Ideally, you want to take in calories that match your resting metabolic rate. That’s roughly 1,300 calories for a 5ft-4in, 150 pound, 40-year-old woman.
Bask in the Glow
Exercise is a miracle medicine that cures and prevents so many things that threaten our health. Regular exercise is as effective at reducing and eliminating depression as anti-depressant medication – and there are no side effects. After your workout, the endorphins and serotonin that have been released stick with you for hours. These boost your mood and make your day brighter. For people who understand this on an experiential level, that’s all the motivation you need to go for the metabolic benefits of exercise. Exercise effectively accompanies your high metabolism diet.
Embrace the A.M.
Kicking off the day with metabolism boosting foods and an early workout is a great way to spread the effects of your supercharged metabolism through the day. Eating a healthy breakfast kick starts your fat burning processes and aids a high metabolism diet. Early exercise also has lasting metabolic effects throughout the day. Getting the energizing effects of the sunshine from morning until night also helps keep you enthusiastic during the day. These good habits go a long way in boosting your mood. Along with that comes greater enthusiasm – which means you’ll be motivated to do more – and that means burning more calories.
Reduce Trans Fats
Trans fats aren’t just bad for your heart. They also slow down your metabolic rate – reducing the number of calories you’ll burn throughout the day. Trans fats block your body’s ability to burn fats normally, support insulin resistance and increase inflammation.