Despite common misconceptions that it’s just about what we eat (“eating clean”) and how much we workout (“calories burned”), there are a variety of other factors which determine how our metabolism functions. These include factors like stress, sleep, hormone profile, and muscle mass. Just a few small changes to our lifestyles and workout programs can make a huge difference.
Here are my top five tips on how to boost your metabolism:
Tip #1: Cut your stress in half
We are all in a time of high stress. Burnout is a serious health condition for health care workers, educators, and most professions. According to the American Psychological Association, “As the world heads into the 3rd year of the pandemic, these stressors have become persistent and indefinite, heightening everyone’s risk of burnout. Anyone exposed to chronically stressful conditions can experience burnout, but human services employees, first responders, and those in educational services are at an even higher risk, especially as the public continues to resist COVID-19 prevention measures.”
Layer on top of rampant burnout, there is a return-to-work environment, kids are back to sports, we can now visit our parents and loved ones, there is a new and renewed sense of “hurry” and “busyness” around town. (As an aside, the Alexandria Wellness community has experienced more colds and coughs now than during the first year of the pandemic. You do the “math.”)
So, while yes, bouts of stress can increase our metabolic rate through elevations in our adrenaline and cortisol, when it is chronic stress, the metabolic rate can drop – again. Chronic stress is damaging to our brains, our hearts, our longevity, and our waistline. Cut the stress in half.
Tip #2: Eat enough
I know it sounds counter to what society and your Instagram feed want you to believe. But, we do need to consume enough calories so that our body is fueled for our brain. I constantly remind our community that our brains alone consume 20% of our calories each day. It needs food.
When we deprive ourselves of ample calories and energy, we send a signal of famine to our body, which puts our stress response on alert. Furthermore, when a low-calorie diet is continued, the body slows down the metabolic rate (energy), so it can match the amount of energy (food) we give it. “This practice slows weight loss, if not halts it altogether, and explains why many people feel tired, cold, and miserable on extended dieting.” Mark Sisson of the famed Primal Blueprint and Mark’s Daily Apple.
Tip #3: Become friends with protein
Both protein intake and resistance exercise stimulate new muscle growth. Getting enough protein after a hard workout is vital. In addition, protein has the highest thermic effect of all the macronutrients (the others are carbohydrates and fats). This means it takes the most calories to digest and results in higher energy use.
While gram for gram, protein has the same number of calories as carbohydrates, it is much more efficient for snacking and will satisfy your hunger quicker and longer.
Tip #4: Eat Carbohydrates
If you train hard, and I do, then you must eat carbohydrates. They are the primary source of fuel for our bodies, and we re-fuel with them. If you deprive yourself of carbs and train hard, the body will begin to depress your metabolism because (see above) it thinks you are starving. So, if you aren’t consuming sufficient carbohydrates, all that work you put in at spin class, bootcamp, and Alexandria Wellness will not produce the intended results.
Tip #5: Lift Heavy
You knew it was coming. It is no surprise I am a fan of lifting heavy (yes, that’s what we call it in the strength community). What does this include for me? Bags of cat litter, sandbags, kettlebells, cases of water, teenagers, barbells, etc. Ensuring we are adequately prepared to do this type and load of lifting is part of our journey for strength. (I see a Physical Therapist once a month for maintenance so I can lift.) Lifting heavy stimulates our metabolism like nothing else. It also helps us feel super strong, leading to better choices about our wellness throughout our days.
Lifting heavy builds muscle. Muscle is tough to earn and even tougher to keep. It craves energy and loves to burn it. More muscle means a higher metabolic rate. When we lift something heavy, we are asking our bodies for serious energy, and therefore it stimulates our metabolism.
My last plea to add lifting into your repertoire is that strength training increases our metabolic rate during, just shortly after – and the best part – for hours upon hours after we are finished lifting. So, yes, you are “burning” fat hours after your last rep. If that is your goal – to burn fat – lifting heavy is a must.
If you are interested in any of our newest programs, like our latest special for our small group fitness program, email us at alicia@alexandriawellness.com. You can also subscribe to our newsletter below to get monthly tips about how you can reach the optimal in holistic wellness.
