Good Morning, friends!
I got a good response after my post about metabolic testing, so I thought it would be neat to share some tips about how you can increase your metabolic rate (especially with food!)! And of course, thanks to Jenn and the crew for hosting WIAW.
Your metabolic rate is highly dependent on several individual aspects like physical activity, gender, genetics, lean body mass, hormones and other factors. No two people in this world are the same, therefore everyone’s metabolic rate is always going to be a little different. There are plenty of free tools you can use to get an estimation, but as I mentioned, there are so many other factors, so more often than not, these numbers are not accurate. The best way to do it is through indirect calorimetry, which measures your oxygen consumed and CO2 expired. However, these can be expensive and are hard to find! Fortunately, we do these for our clients (we use Body Gem).
The first tip to increasing your metabolic rate is eating breakfast! Breakfast is good for so many reasons, and it really does kick start the metabolism, which has been at rest overnight. I tell my clients that it “sets the tone” for your day. If you start your day with a healthy, balanced breakfast, you’re more likely to stay consistent and choose healthy, balanced options throughout the day.
Breakfast: A hearty, delicious bowl of oats cooked with an egg white, and topped with bluebs, cinnamon, nuts ‘n more protein cookie butter (<— AMAZING!), greek yogurt, chia seeds, banana, and half of a hemp/chia seed energy bite recipe I’m working on.
You’ve probably heard that strength training is one way to increase your metabolic rate. This is 100% true. The reason for this is because muscle is metabolically active, meaning it burns more calories at rest than fat. Therefore, the body has to work harder to support 1 pound of muscle compared to 1 pound of fat. Some research has found that regular weight training boosts basal metabolic rate by 10-15%. I try to do some form of strength training a couple times of week. I LOVE kettle bell workouts.
AM Snack: Tropical Beet Smoothie (Recipe here). It wasn’t as pretty since I was on the go, but good thing for a little bit of meal prep and having extra’s in the fridge.
Just like strength training, including intervals or a form of circuit training into your exercise regimen can be helpful for increasing your metabolic rate, because you’re constantly raising and lowering your heart rate. There is a lot of research about EPOC, or the afterburn effect, where basically, your metabolism is running super hard for hours, sometimes days, after the workout. This obviously speeds up your metabolism!
Of course, exercise of all forms can increase our metabolic rates, even walking. The harder you are working, though, the more your body will be working and monitoring the metabolic rate.
Lunch: Two slices of cinnamon raisin bread toasted with kerrygold butter, 2 eggs, a side of greens with blackberries and local tomatoes, and a side of beets!
I also snacked on some roasted chickpeas! I’m obsessed.
Let’s talk about diet. The food you eat has a significant impact on your metabolism. Things like refined carbohydrates, high fat and sugar will slow down your metabolism, while complex carbohydrates, fruits and vegetables will help enhance it. Not eating slows your metabolism – Eating smaller meals more often can help keep your metabolism rev’d, since a portion of the food we eat goes towards digesting and absorbing nutrients. There is also research supporting that higher protein intakes can burn more calories due to the thermogenic effect, meaning the body burns more energy digesting protein.
Afternoon snack: Banana and Larabar with a decaf Americano while getting some work done.
Other easy things to do WITHOUT exercising to increase your metabolism include drinking lots of water (preferably cold water), having moderate amounts of caffeine, including spicy foods in your diet (like cayenne peppers!), and getting plenty of sleep. Also, keeping the temperature colder (or the act of being cold) burns more calories because your body is working to get to a moderate body temperature – it could even increase metabolism by 20%. Pretty neat, huh?
Dinner – Spring salad with strawberries, pumpkin seeds, brown buttered radishes, cuc’s and topped with a pork tenderloin (bowl x2), and a generous side of sweet potato fries.
For the radishes, I Just coated them with olive oil and some sea salt and baked them for about 20 minutes. Meanwhile, I heated some butter on the stove and mixed it with lemon and a little bit of salt and pepper and poured that on the radishes for a marinade.
And because I can’t go to bed without a little somethin’ somethin’ – A slice of coconut flour bread with PB and jelly.
The last tip? Decrease stress. When our brain is turned “on” to stress, it’s turned “off” to digestion. Easier said than done, but if we try to live in the moment, we can enable our bodies to better absorb those nutrients.
Linking up with Jill for a life of Fitness, Health and Happiness!
Are you a 5-6 smaller meals a day eater or 3 large meals?
What are your favorite forms of strength training?