With the colder time of year now here, our core body temperature will naturally decrease, so will our metabolic rate. This slows down the amount of energy and fuel you burn throughout the day. A sluggish metabolism will not only affect your weight but also your mood.
Below are my 10 controversial tips on how you can increase your metabolism through the winter season.
The common mistake people make with coffee is they drink it immediately! It therefore has a negative effect on their metabolism, increasing the bodies need for glucose. As a result, your blood sugar levels crash and stress hormones such as adrenaline rise, which cause the anxiety symptoms most of us get.
Coffee contains high amounts of magnesium, which is very calming. So if you gradually drink it bit by bit throughout the day and it will decrease stress hormones and simulates your cells to produce energy by lowering lipid peroxidation. It is also best to order a latté or cappuccino with milk and add some honey or cane sugar as milk and sugar help slow down rapid absorption in your cells.
Switch your starchy carbohydrates such as any grains (rice, pasta, bread, cereals), to fruits and honey. Natural sugars are the best sources of fuel for your body, increasing its temperature and metabolic rate.
The starchy carbohydrates listed below only contain one form of sugar – glucose - which will give you the sugar spike you need but will then result in a drop of your body sugar afterwards. Fruits contain both glucose and fructose. These types of sugars combined help keep your blood sugar levels steady without the risk of a sudden drop.
So, the carbohydrates in fruit or fruit juice can be used as a good fuel source during the day.
I’m sure you have heard this before but I can’t stress enough how important it is! People always make the common mistake of eating when they feel hungry! By this time it is too late, the damage has already been done. Your muscles have been already broken down for fuel and your body releases your fat into circulation due to the high amounts of adrenaline, so it is stored as excess fat around your middle, giving you that spare tire look! Your cells are weakened due to low blood sugar and so allow water to enter them. This gives you that puffy appreance. So, the rule of thumb is to always eat small meals often between 2-4 hours.
Get out in the sun!
Darkness, working in offices all day surrounded by fluorescent lighting and the dull winter months, all can simulate stress hormones such as cortisol.
Try to get some sunshine for at least 10 minutes a day as sunlight can increase your body temperatures, naturally supporting your thyroid gland and metabolism.
For indoor environment lighting – I would recommend “chicken lights” these can be purchase at any hardware store. Chicken lights are made up from bright incandescent bulbs, which are a natural source of light for the body and are great for the dull winter months.
Reduce your cravings with liver
Liver is full of nutrients it contains vitamin B, vitamin A and Iron, in fact its juts like a multi vitamin but much better because multi vitamins are synthetically made in a laboratory.
Liver is a great supplement in your diet for those who suffer from cravings. When the body is low on B-vitamins, we tend to crave things that may not be good for us such as starches and grains. Adding liver to your diet once a week can prevent this.
Liver will get the metabolism going and help improve your immune system as the B complex sparks your energy levels as a result promoting weight loss and helping decrease high blood pressure.
It also contains trace minerals that up your energy levels, (cooper, & selenium)and enable you to turn the t4 Thyroid hormone into t3.
Not everyone enjoys the taste of liver, me included, but if you buy it fresh the bitter taste is less obvious as it contains less toxicity.
Train don’t drain
Exercise does not reduce stress, it increases it! It’s another form of catabolism, which is your body’s way of breaking down your muscle tissue and bone for energy. When you over exercise you release stress hormones such as adrenaline and cortisol which have many negatives effect on the body. As I mentioned above, one role of these hormones is to break down muscle and another role is to drop your blood sugar levels simulating the rise of insulin that leads to the storage of fat around the middle.
To under exercise is one the hardest things in the world, so learn to listen to your body! Try to keep your workouts very short; no longer than 15-20 minutes. Once you feel any changes in your mood, energy levels or get a blood sugar drop then STOP right away. Your metabolism will thank you for it in the long run.
Relax, breath and slow down!
In today’s world most of the population is catabolic/sympathetic this means your body is constantly in a stressful state. Stress simulates the catabolic “fight” or “flight” response that activates your sympathetic nervous system. Dissimilar to animals that only switch on their stress response during life threatening circumstances, us humans are constantly in a stressful state. We are incapable of returning to a homeostatic balance. When the body is attacked by stress hormones it becomes catabolic, which means to neurologically rope in the physiology “break down.” Dysfunction is created which limits the anabolic system of your physiology (repair and build).
Give your body a balance to allow it to simulate the anabolic branch of your nervous system. Being around nature, water, or the beach is perfect to balance you out and allow calmness. Relax by treating yourself to a massage once a week. Breath more by doing some yoga classes, learn to slow down, take time out at lunch time to eat your food slowly outside with nature. All these simple tips will help not only improve sleep, stress and anxiety but will also help promote weight-loss as you will be in not be in a catabolic state.
Fit women eat fat
Coconut oil is 98 percent saturated fat, but has numerous health benefits and is effective in portions as small as a half teaspoon a day. Studies into the effects of coconut oil as a part of animal diets have time and again shown that animals eating coconut oil were lean and active; this is why livestock are fed soy and corn to fatten up. The levels of saturated fat in coconut oil have been shown to support thyroid function and subsequently improve metabolic rate, resulting in weight loss. It is also the case that coconut-eating cultures tend to experience a generally lower level of cholesterol than those on a typical western diet. The evidence shows that the introduction of coconut oil into your diet will significantly improve your weight loss in a natural way.
Balance our your macronutrients
Eat all your 3 macronutrients (protein, carbohydrates and fat) at each snack and meal to help keep your blood sugar levels stable and keep you satisfied until your next meal.
High carbohydrates diets compromise your macronutrients needs. Not ingesting enough protein in your diet will lead too poor thyroid function and it is important for our thyroid gland to be working well to help keep a healthy metabolic rate.
On high carbohydrates diets, you can also generate other hormones such as insulin to rise in reaction to this high surge of sugar in your body without the consumption of protein to slow it down. Insulin consequently lowers your blood sugar and also puts sugar into storage as fat. These types of reactions can lead to diabetes.
Low-carb diets are also not healthy, as your body is not using any carbohydrates that it needs for fuel and to keep your metabolism running effectively.
Eating a diet low in carbohydrates will also simulate stress hormones, and as result it converts your muscles and other tissues in your body into sugar (fuel). So that is why it is important too balance out your macronutrients so that stress hormones do not elevate.
The power of posture!
Today we are heavily influenced by the sedentary lifestyle, as we spend long hours slumped over a desk, sitting in the car, sitting on a airplane or sitting in front of the television after work. If we do end up working out, we are still exercising with bad posture and forming bad dysfunctions as a result.
Having good posture is not only physically attractive but a body with good postural dynamic will contain a equal percentage of muscles throughout the body. Your core muscles will be active, which will pull your lower abdominals in, naturally giving you a flatter look. Also, once your body stands taller, stacking up your joints correctly, it will help improve your digestion. Your digestive track requires optimal body alignment in order for the stools to be passed through.
If you notice a huge emphasis is placed on STRESS within the body in any circumstance, through exercise, through poor diet choices - the list is ended less. If we learn to tune in to our bodies, we can really be our own doctors and health coaches by helping ourselves to build healthy metabolisms capable of curing many diseases, chorionic illness, depression and weight issues that we may face throughout our lives. Naturally, expert advice and guidelines from a professional is always a great help.SHOW MORE