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.
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!
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.
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.
Summer is here. The weather has changed, the sun is out for longer, party planning is in full swing, and we are excited for the holiday season to begin. It’s very easy during the last few months of the year to fall into the mistake of neglecting your training and healthy eating habits because there is alot going on. You still need to worry about you and how you manage your time, training and eating habits during this time.