How to boost a sluggish metabolism
While we can’t really change our basal metabolic rate (the rate at which our body uses energy for basic functions, eg, breathing, circulating blood around the body, regulating hormones etc), we do have a lot of impact on our overall metabolism.
Movement and general activity has a huge affect on our metabolic rate. Have you ever wondered why people who naturally move quickly and are agile tend to be slimmer?
Integrating additional activity into the small pockets of your day will help to boost your metabolism, increase your energy levels and keep away unwanted kilos. By enjoying greater vitality and energy you will sleep better and be naturally more likely to make healthier food choices.
Here are our top tips to help you boost your metabolism and feel better every day:
(1) Drink more water
Staying hydrated will keep your body energised, functioning optimally and help you to feel fuller (thus avoiding confusion amongst hunger/thirst messages). If the water is cold your body will need to work to increase the water temperature to match that of your body.
(2) Work out harder
Exercising at a higher intensity (puffed but able to hold a conversation), will increase your metabolic rate. Aim for 30min per day or longer if you have specific fitness goals in mind. For many people, exercise in the morning can result in an elevated metabolic rate for much of the day.
(3) Include resistance/weight bearing exercise
It’s important to build and retain muscle, especially as we get older so including resistance exercise into your routine is crucial. This doesn’t need to be heavy hand weights, your body weight will suffice.
(4) Stand where possible
If you can, use a standing desk at work and stand on the train or bus when commuting. Couple this with some calf raises, glute squeezes and posture awareness and you’ll feel more alert and better in your body.
(5) Get enough sleep
This may sounds like it contradicts the advice to move more, but everything works better when our bodies are well rested. According to the National Institute of Health, a 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. In addition, it has been shown to boost the hunger hormone ghrelin (and simultaneously decreasing the fullness hormone), helping to explain why many people who are sleep-deprived frequently feel hungry and can struggle to lose weight.