How to kickstart your metabolism

How to kickstart your metabolism

by Steven D'Onofrio September 01, 2020

Sleep
We’ve probably all heard of cortisol. Cortisol is a stress hormone and can be released if we don’t sleep well enough. Cortisol will make you hungrier and slow down your metabolism. Lack of sleep can also lower your leptin levels, which is a hormone that tells your brain whether you are full or not. Low leptin levels can lead to you eating more calories than you need.

Eat more protein
Protein is a dense macronutrient and requires a lot of “energy” to break down through digestion. Having adequate and regular amounts of protein in your diet will help you burn more energy and therefore boost your metabolic rate.

Move more
The more you move the more energy we burn! Outside of your planned sessions, doing more movement throughout your day directly and indirectly all help to keep your metabolism firing. A great tip - squeezing a stress ball can help strengthen your wrists and burn energy at the same time.

Get a post workout meal in
Not only is it important to refuel after a workout, eating after a resistance workout will help burn more fat. A good balance of carbohydrates, protein and good fats is recommended. Try a protein shake or smoothie!

Caffeine
Drinking black coffee will help boost your metabolism. Adding cinnamon will help boost it even more! If the caffeine keeps you up at night, then ditch it.

Chilli
Adding spice to your food has proven to increase your metabolism. There are many different types of chilli, so add some variety in your diet and keep it spicy!

Don’t starve yourself
Your metabolism will slow down if you cut down on your calories, especially your carbohydrate intake. When you cut down carb intake, not only will your body stop losing weight, you will struggle to find the energy to get out and move or exercise.
People who eat 5-6 smaller meals per day will burn more energy than people that eat only 3 meals or less per day.

Drink more water
Increasing water consumption by 1.5 litres per day will burn an extra 17,400 calories (about 2.25 kg per year!). Ensure it’s icy cold water as your metabolic rate will need to increase to heat the liquid in your body. It’s as easy as that!

Remember to always speak with a trainer or health professional if you are experiencing any issues.




Steven D'Onofrio
Steven D'Onofrio

Author




Also in The F Word

Mindfulness
Mindfulness

by Steven D'Onofrio October 22, 2020

Like most things, we need to be more proactive than reactive and mindfulness is one of those things. It is also important to understand what mindfulness is - Cambridge online defines mindfulness as “the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm”. To be mindful requires a consistent effort and like most things, the more you practice the better you will become. So don’t worry, this is something that even the professionals had to practise and master - you need to train minds and muscles here!

Read More

Clarity & focus
Clarity & focus

by Steven D'Onofrio October 21, 2020

We are all busy individuals with a to-do list that never ends and time is something that just passes us by. Let’s work together on how we can improve our clarity and focus to make the most of what we do.


It is important to have balance and look at the things that are most important and what you value most. Think about your personality, motivators, what makes you grow, what makes you fulfilled, what makes you feel recharged.

Read More

Wellbeing at work
Wellbeing at work

by Steven D'Onofrio October 18, 2020

We spend more time working these days than actually spending time with our loved ones, so it’s vital we create a happy and healthy work environment. Humans need to feel a sense of fulfilment so that we can complete our jobs and feel satisfied, rinse and repeat.

Here are ways to help with general well being for your time spent at work. They can be done just about anywhere so whether you're working in an office or at home make sure to give them a try!

Read More