Whether we’re trying to get over a weight loss plateau, shift that last five pounds, or just tone up, we could all do with a helping hand to boost our metabolism and burn more fat. After age 30, our metabolic rate slows down until by the time we hit 40, we’re burning between 100 and 300 fewer calories each day. It might not sound much but that translates as a potential weight gain of between 10 and 25 pounds each year! So, here we have some great ways to rev up your metabolism and burn more fat, meaning more weight loss!
1. Take Five
As you begin a new day after a long period of sleep, your metabolic thermostat is waiting for signals to get going. A great way to activate it is by doing a quick five minutes of exercise which uses the whole body. Anything that gets your heart pumping and your limbs moving is great, such as some jumping jacks or push-ups.
2. Fuel Up First Thing
Just as your metabolic rate needs an energetic wake-up in the morning, it is also important that you give it fuel by eating breakfast. This will give your body a much needed jump-start to return to processing food, in order to establish a base rate for the day. Many studies have found that those who always eat breakfast are leaner than those who often skip it, so make sure you eat a good breakfast to get your body set up for the day ahead.
3. Pump It Up
Lean muscle burns more calories than fat does and a decreased muscle mass can be one of the main reasons for a drop in metabolic rate. This means women can lose as much as 10 pounds of muscle between the ages of 30 and 50. In order to build and maintain muscle mass, try to do two or three strength training workouts each week. If you don’t belong to a gym, this can be achieved by turning your home into a boot camp with rounds of push-ups, crunches, and squats.
4. Get More Iron In Your Diet
As well as pumping iron, you should make sure you eat it too. Without enough iron your body can’t get oxygen to your cells, which in turn slows down your metabolism. Good food sources of iron include lean red meat, chicken, fortified cereal and soy nuts.
5. Get Active After Eating
Your body’s metabolic rate increases by 10 percent after eating in order to process the food you’ve just supplied it with. Just a few minutes of activity following a meal could double that boost for up to three hours. Around 15 to 30 minutes after eating a snack or a meal, do five to ten minutes of light activity, such as climbing some stairs, taking the dog out for a walk, or doing some housework.
6. Protein Power
Your digestive system uses more energy breaking down protein, so you burn more calories. For this reason, try to have a little protein at every meal to fire-up your metabolism. However, protein levels should be kept to between 20 and 35 percent of your diet, as eating too much of it can cause kidney strain, which may result in your body storing too much fat.
7. Daily Dairy
Recent studies have shown that women who ate three daily servings of dairylost between 60 and 100 percent more fat than women who ate less than that. This is because the calcium found in low-fat dairy produces enzymes, which breaks down fat. Taking calcium supplements did not show the same effects, so make sure you get your quota by eating three servings of low-fat dairy a day, such as milk, yogurt and hard cheeses.
8. Up The Intensity
Gentle exercise is fine to begin with, but if your work-outs continue to be nothing more than a leisurely stroll, then your waistline won’t take much notice. You need to step up the pace and increase the intensity of your workouts, especially if you hit a plateau. The best way to break out of a weight loss stall, is to up the speed of your exercise, which will kick-start your metabolism and your losses. Start walking faster, aiming for a speed of 4 mph, or a mile in 15 minutes. Then, try alternating between walking and jogging, which will get your heart rate up and keep your workouts challenging and also more enjoyable - check out these ways to make your work out more fun.
With the help of Phen Caps, our leading weight loss supplement, and these diet and exercise tips, you should be able to fight the fat with an efficient metabolism, increasing your chances for success with long-term weight loss.
Do you have any fat-burning tips of your own? We would love to hear them, so please comment below!