![]() ![]() The moment you cut kilojoules from your diet, your body thinks there are lean times ahead. Your body needs a regular supply of food to function efficiently. This leads to higher insulin levels and more fat storage. It also increases blood sugar levels and interferes with the body’s ability to metabolise carbs. A lack of sleep causes the body to release cortisol which increases hunger. Your body needs a minimum of eight hours sleep per night for your metabolism to work normally, experts say. Many studies have proven that people who have less than six hours sleep a night store more fat. Use free weights or weight machines two to four times a week for 20 minutes, or if you’re up for a new challenge, why not try CrossFit? As muscles burn more kilojoules than fat, it makes sense to increase your lean muscle tissue. Our bodies are burning kilojoules, even when at rest. After a training session, muscles are activated all over the body, thus increasing the average daily metabolic rate. Strength training is a great way to jump start a sluggish metabolism. You could do that by trying out a more intense class at the gym or by increasing your intensity in short 30-second bursts (like sprinting instead of running, or running instead of walking) before returning to your normal speed. ![]() It’s a good idea to go for high-intensity exercise as it delivers a bigger and longer increase in resting metabolic rate than low-or moderate workouts. The great thing about exercise is that your metabolism continues to burn energy hours after your workout. Aerobic exercise such as jogging, brisk walking and swimming can increase the number of kilojoules you burn and help to prevent weight gain. Whether you like it or not, you can’t go without exercise! Rev up your metabolism by performing physical activity for at least 30 minutes most days of the week. Research has shown that green tea drinkers lose more weight than those who don’t - if you drink two to four cups of green tea per day, you can burn an extra 200 to 300 kilojoules per day. Green tea contains caffeine and catechins (a powerful antioxidant) which speed up the metabolism for hours after drinking it. ![]() Green tea is not only rich in immune-boosting antioxidants, it also aids digestion and controls blood sugar. You can also take a daily omega-3 fatty acid supplement. If you don’t like fish, try flaxseed oil, canola oil, walnuts or eggs fortified with omega-3s. Get your daily dose of omega-3’s by eating lots of fish like tuna, salmon, mackerel, trout, sardines and herring. Omega-3’s also reduce hunger pangs and improve blood sugar and insulin levels. According to research, the regular consumption of omega-3 fatty acids reduces the risk of becoming obese and stimulates the secretion of leptin, a hormone that helps regulate metabolism. ![]()
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