Here in London the temperatures are starting to rise and summer is just around the corner. If you have planned a beach holiday, it means that ‘bikini time’ is quickly approaching.
It is true that ‘summer bodies are made in winter’ but we still have some time to get ready for the beach. I say ‘we’ because I will be going to the beach too in July, and despite my diet being pretty good –at least 80% of the time! – I haven’t been hitting the gym as much as I would have liked recently. So, I am not really sure my body is ready for that bikini right now which means it’s time to take some action!
If the thought of baring it all in a bikini, is also making your blood pressure go up, you might want to read on. I am going to tell you about five simple ways to boost your metabolism and why this is important.
Your metabolism is the sum of all the physical and chemical processes by which your body converts what you eat and drink into energy. The higher your metabolism is, the more calories you burn and the easier it is lose weight.
Your ‘metabolic rate’ which is how fast your metabolism works (and is measured in calories) accounts for around 70 percent of all the calories you burn. 70 percent! This is why it’s important to make sure you metabolism is working well.
Metabolism is affected by a range of things like age, gender, diet, physical activity and body composition; however there are a few things you can do to enhance it.
- Drink green tea.
Green tea has always been appreciated for its high levels of antioxidants but there is evidence that its active ingredient, catechin, may help in boosting metabolism too. As green tea still contains caffeine, avoid drinking it too late in the day if you have trouble falling asleep or you know you are sensitive to caffeine.
- Eat protein.
It takes longer to burn protein than carbohydrates and fats, so your body expends more energy to absorb the nutrients coming from protein. Have some good quality protein (eggs, lean meat, fish, nuts and seeds) at every meal and snack. This will also help in keeping you fuller for longer so you don’t end up overeating.
- Add spices to your meals.
If you like a spicy dish then there is good news for you. When you eat spice your body temperature goes up which might increase the amount of energy you expend. The research looking at this refers specifically to capsaicin, the active compound that gives red chilli pepper its powerful kick. And it appears that, although eating chillies gives you just a temporary boost in metabolic rate, it might also increase feeling of satiety which is another good reason to spice foods up!
- Do some HIIT.
HIIT workouts normally include short bursts of high intensity exercise, alternating with short relief breaks. There is evidence that this form of exercise protects against heart disease, supports healthy blood pressure and also improves insulin sensitivity which impacts metabolism. So, it’s official there is no need to spend hours at the gym with these shorter, but still effective, powerful sessions. I like the sound of that!
- Get a good night sleep.
Unfortunately we are a sleep deprived society who sleeps, on average, 2 hours less than a century ago. Research shows that people who are sleep deprived are more likely to overeat or choose unhealthy foods because their appetite/hunger hormones are altered. We are all different, so we all require different amounts of sleep for optimal function; however most people need around 8 hours of good quality sleep at night for optimal health.
We all know that there are no special foods or magic tricks that are going to make us lose weight quickly, safely and for good. However, if you just need to tone up or have only a couple of pounds to lose, following these simple tips might just do the trick and you will arrive at the beach looking great and feeling fantastic!
If you would like to lose weight in a safe way and maintain your weight loss for good without any starvation or fad diet, please get in touch. Call 07772491975 for a discovery call to find out how I can help you feel good about your body again!