Fast-track your weight loss.
The older you get, the slower your metabolism grows. Of course, there are people who continue to burn fat no matter their age. But the rest of us must remain conscious of the exercises we do and the food we eat.
So how can we amp up our metabolism to lose weight faster?
High-Intensity Interval Training
While working out, our bodies become used to the same ol’ routines. So change things up with some HIIT. This means you’ll be exercising in bursts at full speed with fixed periods of less-intense activity. You’ll breathe in more oxygen and make the mitochondria (cells responsible for creating energy), work harder to burn energy. Research suggests that you can make more headway with just 15 minutes of interval training (3 times a week) than the girl jogging on the treadmill for an hour.
Chow down on some salmon, herring or tuna to get your daily dose of this essential fish oil. Omega-3 fatty acids reduce inflammation, balance blood sugar and help to regulate metabolism. Alternatively, try supplements after consulting with your doctor.
It’s a common misconception that only cardio is the way to go if you want to shed the pounds. Sure, pounding it out on the cross trainer is necessary, but it’s important to mix in strength training for a better workout. Lifting weights uses more energy and no, you will not get bulky.
Studies show that people who consumed green tea lost more weight than those who did not. So pick up a pack and brew yourself a few cups a day. Try drinking it iced, for a refreshing beverage. The cold will help cool you down on a hot day, and the tea itself will aid in cranking up your metabolism. We call that a win-win!
Tip: Drink at least 3 cups a day.
Forget dieting—in the long run, it does more harm than good. If you cut out too many calories, your body thinks you’re not getting enough food and stops you from fat-burning to conserve energy. So make sure you’re eating sufficient calories (consult your physical trainer or doctor for exact numbers), but start reducing your carb intake and processed foods. Load up on proteins and veggies. It’s about creating a healthy lifestyle, not a fad diet.
Brekky is the most important meal of the day—you’ve heard this gazillion times. But it’s true. A substantial breakfast will keep you feeling full and energized throughout the day. And you won’t be inclined to munch on unhealthy snacks. So try a bowl of oats with some chopped bananas, strawberries (any fruits of your choice, really) and a splash of treacle for a little sweetness. Alternatively, whip up scrambled eggs or an omelette complete with tomatoes, mushrooms, onions, green chillies and a sprinkling of cheese. Pair with whole-wheat toast and your morning cuppa, and you’re good to go!
Eat Smaller, More Frequent Meals
Avoid 3 big meals a day. Instead, choose to have 5 – 6 smaller meals throughout the day. These smaller meals will curb any hunger pangs, and overall, you’ll eat fewer calories. It’ll also keep your metabolism regular by holding blood sugar levels steady and prevent insulin spikes which lead to weight gain.
Your body takes longer to digest and burn protein than fat or carbs. As a result, you feel fuller for longer and your body will spend more energy soaking up the nutrients.
Cut Down On Trans Fat
All our favourite sugary treats are full of trans fats. Cakes, pies, cookies, biscuits, crackers, doughnuts, candies, margarine, crackers….you get the picture. Bottom line: they’re bad for you because they slow down your body’s ability to burn fat. Trans fat leads to inflammation and insulin resistance, two issues that disrupt metabolism and increases weight gain.
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