Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.
I hear people say this all the time: “I’m so hungry! Ever since I started training, I’m hungry all the time.”
It’s important to realize that as your size shrinks by dropping pounds, so does your ability to burn calories. Our systems were evolved over ages to ensure survival and fertility. So when your body sheds pounds the metabolism slows to encourage weight gain. Sounds like our bodies are working against our weight loss efforts!
Luckily with a few small changes, you can reignite your metabolism and keep your internal engine speeding along. Here are some of the best ways you can boost your metabolism:
1. Eat plenty of protein.
When we don’t get enough protein, we are more likely to store any excess calories we eat as fat. Protein takes more energy for the body to digest than carbohydrates do, so if you eat the proper amount, you’ll burn more of the overall calories you consume. My rule of thumb: eat protein at every meal. (And this is a hard rule to follow coming from a long-term vegetarian!!)
2. Turn off your brain.
Stress lowers our metabolic rate. Try to schedule time every day to de-stress and focus on something you enjoy. (Play with your kids, call a friend, go for a walk and look at the trees)
3. Move more.
Stand, stretch, walk, get up and move more often. Don’t let hours sitting at your desk go by without getting up to move your body. Need a reminder? Set a timer on your phone to go off every hour reminding you to get up and move around. (Or just drink more water, and your need to take a walk to the bathroom will force you to move every hour!)
4. Amp up your workouts.
High Intensity Interval Training. Go harder, go faster, for less time. Shorter bursts of intensity can increase mitochondria in the muscles, making it easier for the body to blast more calories.
5. Build some muscle.
Not only does muscle weigh more than fat, but it uses more energy, too.
Our Online Bootcampers are torching their metabolism this week with a meal plan based on plenty of lean protein, lots of leafy greens, and 30 minute daily workout blasts. For more info on this highly effective program, check out the following link: https://justfeelitfitness.com/online-bootcamp/
Have a great week,
Peanut Butter, Chocolate, & Banana Mug Cake
- 1/3 cup coconut flour (I used ground oats)
- 1/2 tsp sweetener (honey, agave,coconut sugar – whatever you prefer)
- 1/2 tsp cacao powder
- PB2 (or 1 teaspoon peanut butter)
- 1/4 banana
- 1/2 cup of almond milk
- 1 egg white
- coconut oil
Use a little coconut oil on a paper towel to coat the inside of the coffee mug. Measure out the dry ingredients in a bowl and mix together. Mash the banana and add it to the dry mix. Add the other wet ingredients (egg white and almond milk). Mix with a fork until the mixture is wet, and sticky. Scoop the cake mix into your pre-greased mug and place in the microwave on a medium heat setting for 2min30sec – 3min. Tip the mug upside down to remove the cake. Slice in to pieces and top with fresh berries, coconut, crushed peanuts, etc.
Recipe taken from the Living Moving Being Blog.