Increasing Your Metabolism To Lose Fat
The following are some key points from our fitness and nutrition workshops on increasing your metabolism through food and exercise.
When it comes to maximizing your fitness and health goals, nutrition plays an important role. It is easy to get lost in terms of health and nutrition as there are many articles published claiming different tips and opinions. Simplicity is best and by increasing your metabolism on a daily basis. Providing your body with adequate protein, antioxidants and anti-inflammatory foods, you will be on a path to better health through nutrition.
What is your metabolism? Every time you eat, the enzymes in your body break down food and turn it into energy that keeps your heart beating, your mind thinking and your body moving during intense workouts. The faster your metabolism, the more calories burned and thus, the more fat burned.
- Weight training. Every 3 pounds of muscle you put on burns about 120 calories at rest. The more lean muscle mass you retain, the more calories you burn at rest.
- Start your morning with apple cider vinegar in warm water (can add cayenne as well). Will increase acid production to aid with better digestion.
- Eat enough throughout the day. No more than 2.5 – 3 hours without food, pair fruit with a healthy fat/protein source like nuts and nut butters to maintain stable blood sugar levels.
- Make sure you’re eating enough fibre (fibre is indigestable and thus, more energy (aka calories) are expended digesting high fibre foods compared to refined carbs.
- Drink water! 10 cups a day can increase your metabolism by as much as 30%.
Antioxidants post workout:
On a daily basis, free radicals are produced at a low rate and neutrailized by antioxidants. When we exercise, there is an increase of free radicals due to detoxing efforts by the liver and this is accompanied by a decrease of antioxidants to combat them. It is important to eat a diet rich in antioxidants like Vitamin A, C, E, Selenium and Zinc and also magnesium to help reduce muscle tension.
- Vitamin A – beef liver, carrots, sweet potato, kale, spinach, broccoli, eggs.
- C – oranges, red and green peppers, kale, brussel sprouts, broccoli, strawberries, grapefruit.
- E – almonds, spinach, sweet pototoes, avocado, wheat germ, sunflower seeds.
- Selenium – brazil nuts, yellow fin tuna, grass-fed beef, eggs, spinach.
- Zinc – spinach, shrimp, kidney beans, flax seeds, pumpkin seeds.
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Anti-inflammatories for post workout:
Inflammation in the body can be the cause of many diseases and illnesses. It is a natural response by the body during stressful situations, including exercise. During exercise, you are breaking down muscle tissues in order to build it back again but stronger and this is a stress on the body that can increase inflammation. Luckily, there are many foods that when added to the diet post workout, can increase the healing process and reduce inflammation.
- Turmeric – contains Curcumin, which is a powerful inflammation fighter. It can be added to cooking in the form of powder or use the raw root in juices and smoothies.
- Dark leafy greens – nutrient dense powerhouses that are high in antioxidants.
- Flax, chia or hemp seeds – these all contain high amounts of Omega-3’s, which reduce inflammation in the body.
- Garlic – antimicrobial and antiviral, this superfood contains strong anti-inflammatory properties that lower inflammation and increase circulation.
- Tart cherries – these contain anthocyanins, which can block inflammation due to muscle damage. Add to your post workout smoothie or eat them whole. They also increase melatonin production to help you get a better sleep!
A vegetarian diet may also be recommended for some to help combat excessive inflammation and other diseases as outlined in many NCBI articles .