If you want to improve your metabolism and calorie-burning capability, ensure you curb these habits NOW!
Why should you love your body even more than you do now? Higher metabolism rate can burn calories all by itself, if you treat it right!
Every single cell that forms your body is involved in the process of energy metabolism. Metabolism is the process of converting the food you consume into usable energy to ensure your heart, lungs and muscles continue to function effectively and efficiently to live your life whole-heartedly.
A faster metabolism means you are able to burn more calories throughout the day.
There are many ways you can increase your metabolism such as regularly working out with BBG PDF workout plan. If you don’t know what the Bikini Body Guide workout is all about, you can read this article – what are BBG workouts?
However, there are also many lifestyle habits that can significantly minimize your metabolism, the natural calorie burning machine!
Avoid these 10 things to establish a more effective metabolism.
- IRREGULAR EATING SCHEDULE
A research study in 2012 fed one set mice high fat foods infrequently and another set of mice a similar diet on a regular schedule. The mice that ate regularly did not gain as much weight as mice who at infrequently. Eating at the same time each day is suspected to prepare the body to utilise more calories between meals.
- Eat regularly. Every 3 – 4 hours
- Eat within 1 hour of waking
- Include protein at breakfast
- Do not eat in the 3 hours before bed
- Ensure you have eaten before working out
- Eat within 45 minutes post workout
- Focus on mindful eating
- Eat protein first, drink alcohol last
- PRODUCE CONTAINING PESTICIDES
Chemicals present in pesticides used to grow produce can inhibit the energy-burning process of the human body. According to one Canadian study this makes it much harder to lose weight. It has been found that individuals who eat foods with the most toxins experience a higher reduction in metabolism function and as a result found it challenging to lose weight.
Aim to purchase organic based foods when possible. Particularly those listed below as they are grown with the highest amounts of pesticides, making them the dirtiest fruits and vegetables! Go for organic!
- Green beans
- Kale and other green leafy vegetables
- NOT ENOUGH SLEEP
Getting enough sleep helps to maintain weight and if sleep is irregular this can be detrimental to your weight-loss progress. It has been found that those who sleep less therefore move less the next day reducing the amount of calories burned. Swedish and German studies based on sleep have shown that being deprived of sleep actually decreases the amount of energy used at rest!
Improve the amount and quality of sleep you get by:
- Accept that when you need sleep, you need it. It’s a part of life.
- Set a regular bed time
- Take a soak in the bath to relax the body
- Create a dark, cool and quiet environment to sleep in
- Avoid heavy eating or drinking before bed
- Supportive, comfortable pillows suited to your sleeping position
- No pets – they’ll keep you awake with their odd sleeping schedules
- Dull any pains with ibuprofen or by seeing a Dr. for recommendations
- Avoid late afternoon/evening coffee or caffeinated drinks
- Concentrate on breathing in deep and slow
- Keep calm – relax and trust the process
- Don’t compensate by sleeping in, taking naps or going to bed early
- IRON LOSS DURING MENSTRUATION
Iron helps carry oxygen to your muscles in order for them to function optimally. During your period you lose iron through blood loss. If your iron levels get too low your muscles consequently do not receive enough oxygen! This results in reduced energy levels and your metabolism therefore suffers.
Ensure you eat plenty of iron-filled foods such as cereals, beans and dark leafy green vegetables!
- Bok Choy
- NOT EATING ENOUGH
If you are not eating enough throughout the day, your body actually converts to starvation mode. This transition causes your metabolism to slow down and conserve energy by decreasing calorie burn! Not ideal if weight loss is your goal!
- Weight x 15
- A – 500 = Calorie goal for the day
- Weight x 18
- A -500 = Calorie goal for the day
This will help you lose .5 to 1 kg a week, a healthy rate of weight loss. Ensure you are eating enough food to meet the daily calorie intake for adults. In addition, make sure those calories are healthy balanced foods for optimal health benefits. Follow national food guidelines for a balanced guide to eating.
- INCREASED PERIODS OF SITTING
According to research on ergonomics (The study of individuals efficiency in their working environment) only 20 minutes of sitting is enough to reduce the effectiveness of your metabolism. Many jobs require sitting for long periods of time, much greater than 20 minutes! What can you do to break this up and reduce your time being seated? Try some of the following ideas!
- Park away from the office and walk instead
- Every hour take an active 2 minute break to get the blood flowing
- Try a walking or standing work station
- Walk to a co-workers desk to ask a question instead of phoning
- Walk on your lunch break
- Take the stairs instead of the elevator
- Ride or walk to work
- Have a walking meeting
- JET LAG
Some women fly regularly for work, constantly putting their internal body clock in disarray. The region of cells that work to keep your metabolism functioning is directly controlled by your internal clock or circadian rhythm. When this rhythm is disturbed – by crossing time zones or interruptions to sleep – the cells involved in metabolism do not function and reduce the effectiveness of the metabolism.
- Use hand sanitizer and alcohol based wipes to avoid germs
- Frequently walk around for 5 minutes at a time to increase blood flow
- Coordinate your flying with your circadian rhythm by sleeping when you would usually sleep and staying awake wen you would at your destination.
Tackle jet lag side effects and unbalanced sleep routines by:
- REDUCED CALCIUM INTAKEAre you getting enough calcium in your diet? Calcium aids in regulating fat metabolism, determining if calories are used or stored as fat. Research by the University of Tennessee indicates high calcium diets could assist you in burning more fat. Ensure your getting your fill of calcium with the following tips.
- Calcium supplements
- Fortified cereal
- Soy Milk
Every cell within your body depends on water to function. This includes metabolism. Research has shown you could be reducing your caloric burn by up to 2 percent if you are dehydrated!
For optimal bodily function and weight management you need to drink at least 2 to 2.5 L of water a day. If you are exercising, this will be more due to loss of fluids via sweating and using energy to workout!
- Approximately 8 glasses of water a day
- Only drink when thirsty
- MISSING BREAKFAST
Just like irregular eating schedules missing breakfast sets your body up to conserve energy – meaning the body slowly burns calories! According to research, those who skip breakfast are 4 – 5 times more likely to be obese. Stop skipping breakfast; it really is an important meal of the day!
Find a few easy breakfast options that you can rotate throughout the week. This will ensure you are able to eat something you like and consume it quickly or on the go because most of us live very busy lifestyles! Check out these five breakfast ideas to get your started.
- Oats with mixed berries
- Granola with Greek yoghurt
- Fruit salad with Greek yoghurt
- Almond milk banana berry smoothie
- Avocado on toast with a poached egg
So avoid the 10 things I’ve mentioned above and you will definitely increase your metabolism rate and burn more fat!
Now learn about the Kayla Itsines Bikini Body Guide workout plan here to learn how I lose 43 pounds in 6-months!