Hardly anyone ever complains that their metabolism is too fast--in fact, quite the opposite is true. Fortunately, your metabolic rate is not set in stone. With just a few adjustments to your eating habits and physical activity level, you can tweak your natural calorie-burning engine to help you shed fat and feel more energetic throughout the day. Below are 5 helpful ways that you can jump start your
1. Eat five times a day instead of three.
Now wait a minute ... how in the world does eating more meals in a day boost your metabolism? The answer has everything to do with the size and frequency of each meal. By eating 5 smaller meals a day, you will help your body burn calories more efficiently than if you were to eat three larger meals. The reason for this is that the more time passes between meals, the more likely your metabolism will begin to slow down and conserve the calories from the last meal you had. This is a survival mechanism of the body that is commonly called "starvation mode," and it actually causes your body to hold on to fat instead of burning it. So to stoke the fires and keep that metabolism engine running efficiently, be sure to eat five smaller meals throughout the day, with only two or three hours between each meal.
2. Two words: Strength training.
Countless studies have shown that strength training with weights is one of the best ways to keep your metabolism revved up, even when you're not in the gym. The reason why is that the more lean muscle you build, the more fat your body will burn when at rest. In fact, your body will continue to burn calories up to 48 hours after a good strength training workout! This "afterburn effect" is one of the main reasons why strength training is a must-have if you want to boost your metabolism.
3. Eat more spicy foods.
Jalapenos, salsa, hot mustard, kimchi, you name it – spicy foods have what is known as a thermogenic effect, which means that they provide a temporary boost to your metabolism when you eat them. So don't be afraid to spice it up!
4. Add HIIT training to your workout regimen.
High-Intensity Interval Training (HIIT) is one of the most effective ways to kick your metabolism into high gear. In an HIIT workout, you engage in short bursts of very intense physical activity that are designed to elevate your heart rate and push your metabolism into the fat-burning zone. Not only will you burn hundreds of calories in a relatively short amount of time, but you'll also increase your strength and endurance as well.
5. Increase your protein intake.
Lean protein (e.g., fish, turkey, chicken, etc.) is one of the highest quality energy sources around. Not only will eating a protein-rich meal will make you feel satiated for a longer period of time, but your body actually will actually burn more calories when digesting the protein as well!
You don't have to be stuck with a sluggish metabolism. Use the tips above to give your metabolic engine a high-performance overhaul!