Great news, girls! If you are not happy with the speed (or lack of speed) of your metabolism, you are not destined to live with it. Pokey metabolism be gone! Health.com suggests the following ways that you can rev things up a bit:
Strength Train! You can help your body burn calories much more efficiently by strength training even just two times per week. According to Gary Hunter, PhD from the University of Alabama, you can reverse up to 50% of the metabolism slow-down that comes with aging just by adding weights to your workout routine. And get this: the average 30-something woman who strength trains just 30-40 minutes twice per week can up resting metabolism by 100 calories per day! Now go get your lift on!
Try Interval Training. Along with incorporating weights into your regular workouts, consider adding in some interval training as well. Try this during your next workout: while running, walking, swimming, or performing any other cardio exercise, push yourself harder for 30 second increments. Your body will take in more oxygen and make your cells work more efficiently to burn, burn, burn!
Get Your Omega-3s. Omega-3s, the good-for-you fatty acids found in food like fish, not only balance your blood sugar, but they also reduce inflammation. This increases metabolism. You can get omega-3s in a balanced diet, or try a supplement like fish oil or flaxseed oil to get the recommended 1000-2000 milligrams per day.
Eat Your Breakfast and Up Your Protein. A healthy breakfast keeps you fueled and prepped for your busy day ahead. Make sure that you have some protein with every meal to enhance your body’s overall calorie burn. Studies show that protein helps preserve your lean body mass.
Avoid Trans Fat. Trans fats are not only bad for a healthy lifestyle, but they also slow down your body’s ability to burn fat. Yikes! Dr. Mark Hyman, author of Ultrametabolism: The Simple Plan for Automatic Weight Loss, says that trans fat sticks to your fat and liver cells, which slows metabolism.
Take in Enough Calories. Think of your body as a God-given machine and you need to fuel that machine. Sometimes when we are incorporating healthy eating into our lives, we think that healthy eating means reducing calorie intake. You do want to make sure you are taking in the healthy amount of calories for your body, but at the same time make them good, nutritious ones. If you cut out too many calories, your body goes into starvation mode, thus slowing your fat burning abilities. Want to know how many calories you should be taking in per day? Try this calculator.
Now that you are armed with these metabolism-revving tips, get ready, get set, go! Feel the burn!