We are starting our 28-Day ReBoot program next week so I wanted to give you 5 Tips this week that will help your metabolism. Since our Get You In Shape program is for folks in their 40s, 50s and 60s we know it’s much tougher to reboot your metabolism than it was when we were younger.Losing weight and body fat is not too complicated. It comes down to ENERGY!
Your energy out (calories burned) needs to be more than your energy in (calories in) in order to lose weight or lose body fat. There is certainly a lot more to having your Energy Out number higher than your Energy In number but if you can do that over a period of time consisistenly… YOU WILL look, feel and perform better. Using the 5 Tips I am going to share with you this week and you will REBOOT Your Metabolism.
1. Start MOVING & add High Intensity Interval Training I am going to split this Tip up into two categories. Category #1 – Not working out now.
If you are are not currently working out or moving you are just like the majority of new folks that start with Get You In Shape. They simply haven’t worked out because at some point they made a choice to stop moving and that became their habit which is now their lifestyle. If that is you then the first thing you need to to REBOOT Your Metabolism is start moving again so that your body can start burning more calories throughout the day.
Keeping it simple, if you can start moving again your energy out will increase. With the majority of our clients being 45-65 years of age and starting from scratch with a Coppell Trainer and at Get You In Shape, we focus on each new client going at their own fitness level, go at their own pace and ease into the workouts. So if you have not worked out in a while, make sure you start focus on going at your own pace. The key is to START MOVING and stay consistent. The end goal is to start doing something everyday like walking, resistance training, yoga, stretching, cardio etc. At Get You In Shape, we implement resistance training along with some cardio because science has proven that those will help raise your metabolism. Our 28-day Reboot program is designed to help you get going at your own pace giving you a personal trainer, an accountability coach and a supportive environment to help getting started be much EASIER than starting by yourself. See below on the High Intensity Interval Training Category #2 – Currently Working out
If you are working out and need a REBOOT, we suggest you add High Intensity Interval Training to your workout routine. This tip is about REBOOTING Your Metabolism and as it relates to workouts you always have to change them up so that your body never adapts (gets used) to the workouts. So your workouts should include resistance training (using High Intensity Interval Training) which has been proven to boost your metabolism if you are doing them right. High Intensity Interval Training involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished (28Trusted Source, 29Trusted Source, 30Trusted Source, 31Trusted Source).
This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat (32, 33, 34).
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% (35Trusted Source).
An example I like to used about your body getting used to the same workout. Tara goes to the gym to 45 minutes three to four times a week. She does the circuits on the machines for 15 minutes and then hops on the treadmill or elliptical for 15 minutes. She has the same routine and her body gets used to that same routine. Tara then joins a Group Personal Training program that uses High Intensiry Interval Training each fitness session with a personal trainer which has been proven to help burn calories (raise your metabolism) for up to 48 hours after the workout.
The workouts and exercises are always different so that Tara’s body has to work hard (burn more calories) at her fitness level to adapt to the different workouts and exercises.Tara also has a Coppell personal trainer helping to make sure she performs the exercises correctly. This not only helps to minimize injury but it will help your body burn more calories because you are not “just going through the motions” in your workout and are being pushed.
Tara is also working out with a supportive group that help her push a little harder than when she was working out on her own. Tara notices results in just a few short weeks because of the change of workout routine. Some simple tips to change your current workout routine? 1. If you are just doing cardio, add resistance training to your routine. 2. If you are going sit down machines, move to using dumbbells and do more functional movements.3. If you used to working out in a gym, move outside for a month or two. 4. Change up what you do by adding yoga, pilates, fitness camp and other difference workouts that are out there. If you are not sure what to do, google is your friend and you can get started with FREE workouts in the comfort of your home. If you don’t want to think about what changes you need to do then I would recommend you find a great personal training and coaching program close to you and invest in YOU!
TIP #1 Summary – Start Moving and mixing up your exercise routine by adding a few high intensity interval training workouts can boost your metabolism and help your body burn more fat.
Tip #2 – Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats (1).Eating protein has also been shown to help you feel more full and prevent you from overeating.
One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet (9).
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting
Tip #2 SUMMARY – Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.
Tip #3 Eat Often
Your body needs a little energy to digest food, so having small, frequent meals (around 200 -300 calories) stokes your metabolism. We don’t want you to deprive yourself of the needed calories your body needs on a daily basis to reach your goals. We just want you to split them up and eat smaller meals and snacks throughout the day. For example, eat half of your lunch at 11 a.m. and the rest at 2 p.m.
Research has suggested that eating smaller, more frequent meals throughout the day helps in the aid of weight management and our health as it helps to raise our metabolism.
Many of the problems or excuses that come with eating healthier and more frequently is that we just don’t have the time to cook and eat healthy meals and snacks throughout the day. I like to use the example of the typical everyday worker in the American workplace. They rush to get out of the house by 7:30am. Drop by Starbucks or another quick and convenient place to grab coffee and if they are lucky some type of high carbohydrate food. This is typically a pastry, doughnut, or banana. If this sounds like your day, you are not alone. After getting to work you don’t put anything in your body until you head out to lunch with some co-workers. Since you hardly had anything for breakfast, you are most likely starving and choose something unhealthy and over eating. Lunch usually take at least an hour to get to the restaurant, eat, and get back to the office. If you are like some people, you just work through lunch and go into dinner without having anything since breakfast. By this time you body is ready to eat anything and everything. The rest of the night is getting caught up on all the calories you missed out on during the day because your body is craving food. Because your body is the starvation stat, you body then stores all the unhealthy foods you eat as fat because it does not know when the next time it’s going to eat.
Eating smaller meals and snacks frequently throughout the day has been shown to help raise your metabolism.
The faster your metabolism, the more calories your body can burn throughout that particular day. Think of your body as a small camp fire that needs to stay running throughout the day. The fire is your metabolism. When you get up after a night at the camp, the fire is either on ashes or has no more juice. It is very cold outside and so you are going to need to get that fire started again to that it can burn all day. We first need to start the fire up again putting a few small branches on it and then putting some logs. Most of us just put a few small branches like coffee and pastries. By not putting on some logs, the fire will never stay going for an extended period of time. In regards to your metabolism, by not eating breakfast or eating something small will slow down your metabolism, which is not good if your goal is to lose weight or maintain your weight. To keep your fire going throughout the day, you will need to put new logs on the fire every few hours. When thinking in terms of your metabolism, eating every two or three hours will allow your keep that metabolism going.
Tip #3 SUMMARY – Eating Often throughout the day has been shown to help raise your metabolism so try getting used to a breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner (optional enveing snack).
Tip #4 – Drink More Water People who drink water instead of sugary drinks are more successful at losing weight and keeping it off (16, 17, 18, 19, 20)
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
However, drinking water may also temporarily speed up your metabolism ( 18, 19, 20, 21 )
Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour (22, 23)
This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature (21, 24 )
Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less (25, 26, 27)
One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t (19).
Some steps that will help ensure that you are drinking enough water throughout the day.1. Have a glass of water by your bed before you go to bed. When you wake up, drink the water.2. Bring a water bottle everywhere you go and make sure you at the least drink 8 ounces each hour. An easy way to figure this out is to drink a 20 ounce bottle of water every 2-3 hours.3. Drink a glass of water before and after each meal. It will help control your appetite by drinking it 15-30 minutes before your meal. Another great benefit to drinking water before and after each meal is that it will help in the digestion process.For anyone working out more than 60 minutes,
Tip #5 Get Enough SleepLack of sleep is linked to a major increase in the risk of obesity (68, 69).
This may partly be caused by the negative effects of sleep deprivation on metabolism (70).
Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes (70, 71,71, 73)
It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin (74, 75, 76 l
This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
The National Institutes of Health (NIH) says adults need 7-8 hours of sleep each night to bed well-rested, but that most people get less than that. Here are a few recommendations for getting a good night’s sleep. 1.. Go to sleep at the same time each night, and get up at the same time each morning2. Avoid naps after 3 p.m.3. Stay away from caffeine and alcohol late in the day.4. Avoid nicotine completely.5. Get regular exercise, but not within 2-3 hours of bedtime.6. Don’t eat a heavy meal late in the day, but a light snack before bedtime is OK.7. Make your bedroom comfortable, dark, quiet, and not too warm or cold.8. Follow a routine to help you relax before sleep (for example, reading, praying or listening to music).9. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.10. See a doctor if you continue to have trouble sleeping.
SUMMARY- Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones. Get more sleep and your can reboot your metabolism
Resources 2, 3, 4, 5, 6, 7, 8, 16, 17, 18, 19, 20 25, 26, 27,28, 29, 30, 31,32, 33, 34, 68, 69. 70, 71, 72Trusted Source, 73Trusted Source).
