5 Easy Steps to Boost Your Metabolism

Don’t you just hate those people who seem like they can eat ANY & EVERYTHING and never gain a pound. Some people are just lucky that way good genes= higher metabolism. Does this mean that people with slower metabolism are doomed Absolutely Not just means it will take a little more effort. There are several factors that affect our metabolism: age (as we age our metabolism naturally slows down), hormones, size, medications, sex (due to higher muscle mass men naturally have higher metabolism than women)

So what is the metabolism anyway? Simply put it’s the amount of energy (calories) our body needs to function daily. 70% of those calories are your Resting Metabolic Rate that’s the calories you burn during basic functions such as breathing. 20% of your daily calories burned is a combination of your physical activity (exercising, sports, walking, even maintaining your posture) & the last 10% goes to your digestive system it’s the amount of calories used to digest your foods. As long as your calories burned equals more than what you consume (eat) then you’ll lose weight. Other way around you’re going to gain!

So how do we make sure we’re eating less than we burn? Simple, GET TESTED!!!! Getting your metabolism tested is the best way to find out your specific caloric needs. In addition to learning how much energy your body burns at rest you find out how many calories is needed to nourish your body. In many cases it’s not that we eat too much that causes us to gain weight it is that we do not eat enough. When you do not properly nourish the body it goes into starvation mode and begins storing fat to conserve energy. There are several estimations online based on age, weight, height, but your metabolism is actually just as individual to you as your fingerprint. These estimations can be very inaccurate which can dramatically hinder your weight loss efforts.

To schedule your metabolism test visit: www.KillaCandiseWorkouts.com.

Now that you know your caloric needs how you boost your numbers?

1. EAT. Food is fuel! We need food for energy & the mere act of digestion burns calories. You should eat small meals throughout the day at least 6 times a day. 3 larger meals no more than 400 calories each and several small snacks averaging 250 calories or less each. Skipping meals is the #1 worst thing you can do. When you skip meals your body goes into defense mode and begins to store fat in order to conserve energy for later.

It’s True!!! Breakfast is the most important meal of the day. The hormone cortisol is at its highest in the mornings. When cortisol levels are too high for too long it can cause brain cell damage, oxidative stress, and the dreaded abdominal fat. By eating about an hour after waking you will decrease your cortisol levels & give your body the energy it needs to kickstart your day.

It is also best to choose foods that digest slowly such as lean proteins & high fiber foods which are great for sustained energy. Snack on healthy proteins such as low fat yogurt (preferably organic & soy), eat a handful of nuts daily when mixed with dried cranberries makes the perfect after workout snack.

Visit www.KillaCandiseWorkouts.com for an Excellent Weight Management Program

2. Get some rest. Sleep directly effects the balance between the hormone –leptin- which tells the body its full and –ghrelin-which signals hunger. When you are sleep deprived leptin levels are reduced and ghrelin levels increase therefore increasing your appetite.

An American Journal of Epidemiology study of over 68,000 women found that women who slept for less than 5 hours a night were 32% more likely to gain a significant amount of weight. The lowest risk factor was the group who slept 7-8hours per night.

You can also burn more calories at rest by doing some light –medium activity such as going for a walk or an hour of yoga before bed. Just make sure you do this at least 2-3hrs before bed so you don’t interrupt your rest.

3. Every little step counts. Move more=burn more. Burn more calories at your desk by sitting on a stability ball while at work, get up and stretch, walk around when on the phone, take the stairs, park further away so you have to walk further to get to work, and walk to your coworkers cubicle instead of calling.

4. Muscle Burns More Calories. 1lb of Muscle can burn up to 9times as many calories as 1lb of fat. Muscle is the hard worker and fat is the lazy cousin. So increase your muscle mass and boost your metabolism.

Many of my female clients are scared to lift weights for fear of bulking up but choosing lighter weights & doing more repetitions turns your body into a Toned & Lean Calorie Burning Machine.

Limit your cardio session to 30-45minutes. Doing long cardio routines will begin to use muscle as its main source of energy. You will burn more calories by doing short intervals such as varying hills & speed throughout the workout. You will burn more calories by splitting your routine into 2 20-30minute sessions which increases your EPOC (Excess-Post Exercise Oxygen Consumption) which is basically the calories you burn immediately following exercise. Your body must work hard to bring you back to homeostasis. The average person needs about 2-3hrs per week of strength training & 2-3 hrs of cardio.

Visit www.TotalWellnessDC.com to find a boot camp & strength training class or www.KillaCandiseWorkouts.com to get your personalized strength training program

5.

Check your meds. Several medications such as birth control & anti-depressants slows your metabolism and if that’s not enough they increase your appetite. So if you think your medication may be the cause of your scale tipping ask your doctor about alternative treatments.