Exercise with intensity
Use the F.I.T.T. Principle in your fitness
regime i.e. Frequency, Intensity, Time and
Type. How often you exercise is frequency which should be
approximately 45mins at least 3 times a week, Intensity is
the amount of work that must be invested in a specific exercise
workout, Time refers to how long each individual session
should last and what type of exercise will you be doing which
should be a combination of cardiovascular and resistance training.
The combination burns calories and also increases the metabolic rate
long after the exercise and you build muscles which burns fat even
Take your vitamins
Your metabolic rate basically boils down to chemical reactions in
your body. Vitamins, minerals and water are important part of the
chemical reaction if you donít have enough of these components
available for your body to use when it needs them, your body limits
itself to what youíve got.
By taking a multi vitamin on a daily basis, you will not only
support your metabolism but your health as well.
Reduce your fat intake
Fatty foods tend to weigh you down, slow down your digestive system
as it takes longer for your body to digest thereby slowing down your
metabolism. Saturated and Trans fats are high in calories and also
loaded with harmful fatty acids that cause disease so avoid them.
Eat moderate amounts of fish and beneficial fats like salmon,
herring, mackerel, sardines are also good as they are excellent
sources for Omega-3 beneficial fats for the body.
Eat more protein
This is how you build and support lean muscle tissue, which in turn
speeds up your metabolism and burns calories all day. Sources of
protein include chicken, fish, eggs, dairy, lean red meat, etc.
Taking a protein drink during the day assists in boosting your
When you get hungry you will have a much
greater tendency to overeat when you finally get something to eat.
Every time you eat something, your metabolism ramps up to process
the food. The more frequently you eat, the more frequently your
metabolism will get a boost. The real key is to eat smaller fibre
and protein rich meals than 2-3 big meals e.g. Eating 5 or more
times a day even if itís just healthy snacks like dried fruits, raw
vegetables, protein shakes with no artificial sweeteners, nuts etc.
Reduce fizzy drinks and alcohol.
Drinking water helps to flush away waste products in the body,
take at least 8 gasses daily. An easy way
to do this is to keep a water bottle handy and drink from it
frequently. Fizzy drinks are rich in sugar which destabilises your
blood sugar level and helps you to put on weight basically fat while
alcohol is high in non filling calories and assist in expanding your
mid section reduce or eliminate them from your diet.