It really isn’t hard to change the way you lose weight and boost metabolism. A few simple changes to your lifestyle will help make your fitness goals a reality.
Eat More Protein
Protein is essential in building and maintaining muscle. The more lean muscle you have, the more calories your body expends. It also takes your body more energy to break down lean protein, making you feel fuller for a longer period of time. Your muscles can only use about 30g of protein at a time, so aim for a minimum of 46g of protein a day.
Keep Stress Levels Down
When you’re constantly stressed out, it causes your adrenal glands to secrete a larger amount of cortisol into your body. Cortisol, the stress hormone, inhibits your body’s ability to burn fat. Yoga, tai chi, or even just simple breathing exercises can help lower your cortisol levels by helping you relax.
Cardio Is The Way To Go
The best way to boost your metabolism and burn calories fast is by doing High Intensity Interval Training (HIIT). You can do a great HIIT cardio workout in just 15 minutes: walk or jog at a moderate pace for 4 minutes, then raise the speed to a faster run for 1 minute. Alternate this 3 times, and you’re done. HIIT burns calories while you do it, and throughout the rest of the day.
Build Lean Muscle
As you age, you lose muscle mass. By exercising at least 120 minutes a week, you can keep the lean muscle you have, or build on it. Muscle is a fat burning powerhouse, so take care of them by doing exercises that use as many muscles as possible.
Get Steady Sleep
Not getting enough sleep can disrupt your metabolism greatly. Lack of sleep increases the amount of ghrelin your body produces, a hormone that makes you feel hungry. It also decreases your leptin levels, the hormone that tell you your full and to stop eating. Get 7 to 8 hours of sleep a night to balance your hormones and help you watch your waistline.
Eat Your Fruits and Vegetables
It might seem pretty commonplace, but it’s a great way to boost your metabolism and help you lose weight. The fiber found in whole fruits and vegetables helps to stabilize your blood sugar levels, keeping your metabolism running smoothly. It also helps keep you fuller, longer, and with less calories than other foods.
Your fitness goals aren’t as far away as you thought. Get into the habit of following these 6 easy steps and be happy and healthy every day.