When trying to lose body fat, the key is to try to maintain as much muscle as possible as it functional, shapes our body and raises our resting metabolism. Most of us have all been there... Trying to lose weight but met with disappointment and frustration. "I must have a slow metabolism" is a common heard response. However, before you resign yourself to a medical destiny of slow metabolism, try giving these tips an honest try.
The number of calories your body burns each day is dependent on several factors, including your age, gender, muscle-to-fat ratio, food intake, and activity level. You can't stop your birthday from coming every year (I know... I have tried to ignore mine hoping it wouldn't make me another year older!), but there are a few things you can do daily to change your body composition, nutrient intake and activity level.
1. Strength Training
I've heard many times, "I want to lose my fat and then I will do strength training". Your body burns calories even when you’re not active, people with a higher muscle-to-fat ratio are burning more. One pound of lean body tissue, including organs and muscles, burns an average of 14 calories a day, while 1 pound of fat only burns 3. Weight bearing exercises—even the body weight kind, like pushups and squats, help to build muscle and eliminate fat, making your metabolism higher. I've said it many times.... Muscle is a living tissue which requires nutrients to exist! Beside being functional, muscle shapes the body and burns more calories at rest.
2. Do Your Cardio!
Cardio is a great way to not only improve your heart, lung and circulatory efficiency, but you will burn a lot of calories which in turn will burn bodyfat. There are so many variations available to burn calories and unwanted bodyfat. I prefer stationary bike if I'm feeling lazy and want a slow long workout. However, I've found when I jump rope or do an MMA Training workout (similar to crossfit but with less power lifting and more agility and endurance), I tend to drop bodyfat quickly and also tone up. The key is to find something you enjoy doing. Whether it be Kickfit (shameless promotion), Zumba, spin, running, sports such as hockey or soccer, or simply walking on a treadmill, try to get in 3-5 session each week for 20-60 minutes.
3. DrinkPlenty Water.
Being even mildly dehydrated can slow down your metabolism, because your body needs water to process calories. Aim to drink half of your body weight in ounces daily—and sip even more if you’re working out or if it’s hot outside. For example, if you weigh 148 pounds you need to guzzle 74 ounces daily as a base, and then add another 8 ounces for every 15 minutes of exercise. Snacking on high-water content fruits and veggies can also help you stay hydrated. I bring a gallon water with me to work and will drink out of it throughout the day. When I am finished with the jug, I know I'm well hydrated. Beware of beverages such as coffee, tea or soda which may dehydrate your body.
4. Snack Between Meals
No, you’re not getting the green light to reach for a bag of Cheetos! Instead, you should be thinking about eating smaller main meals and adding a smart snack in between each—which means basically dividing your breakfast in half and eating the second portion around 10am when you hit that mid morning slump. Divide your lunch in half and eat the second half around 2 or 3pm when you hit the mid afternoon slump and finish with a healthy supper. . Several studies show several small meals throughout the day keeps your metabolism higher and aids in digestion so you end up burning more calories over time.
5. Add Some Spice To Your Life
Chili peppers, including cayenne and jalapeño, contains capsaicin, a compound shown in studies to give your metabolism a 15 to 20% boost for up to two hours after eating it. Add these to your favourite recipes to not only add flavour but increase your metabolism.
6. Try A Workout Early In The Morning.
I am a morning person as most of you know. My day starts at 4am every morning. I found if I do my cardio first thing before I eat breakfast or shortly after I tend to drop bodyfat quickly. I believe it may be in part because I have fasted all night and create a caloric deficit but also have found it sets the tone for the rest of the day. If I have a good workout first thing in the day, I find my fitness goals are fresh in my mind, I have better focus and am less likely to cheat and eat junk. If getting to the gym is out of the question first thing in the morning, wake up 20-30 minutes early and take your dog for a brisk walk, go for a run or a bike ride. Or... take the laundry off that exercise bike or treadmill at home, blow the dust off it and get on it! The other benefit of exercising first thing in the morning... it's one more thing you can cross off your daily "To Do List" and not have to do later in the day. *Some information compiled from sparkpeople.com