Feeling sluggish? Six metabolism-boosting tips for after Ramadan
As we approach the end of Ramadan, here are some easy tips to help you lose weight and improve your metabolism
As we approach the end of Ramadan, here are some easy tips to help you lose weight and improve your metabolism.
Eating smaller meals five times a day, or every two to three hours, will help replenish your fuel tank and decrease stress hormones, which will be high during a month of fasting. Over time, after you have stabilized your blood sugar, you may be able to go longer between meals without causing a blood-sugar crash - this will help kick-start your metabolism.
Get out in the sun
Exposing your face and neck to 10 minutes of sunlight everyday can increase your body temperature, support your thyroid gland and boost your metabolism. You can create natural indoor lighting - good news for those who live in parts of the world where there is less daylight. I recommend “chicken lights,” which can be purchased at any hardware store and are made from bright incandescent bulbs that are a natural source of light.
Get to bed earlier
Your circadian rhythm (body clock) is a natural, internal system designed to regulate feelings of sleepiness and wakefulness over a 24-hour period. It is controlled by the brain, which responds to light. This is why humans are most alert during daylight, and ready to sleep when it is dark. Our body’s physical repair cycle occurs between 10pm and 2am - any time after 2am is geared toward mental repair.
Limit the use of laptops and bright lights in the evening, as it can throw off your body clock and confuse your brain into thinking it is daytime. This will help you get to sleep during those vital hours of physical repair that restore and support muscle growth, helping you maintain a healthy metabolism.
Eat more protein
Protein stimulates the thyroid to produce more thyroid hormone, and the thyroid hormone itself is made partly of protein. High levels of thyroid hormone increase calorie utilization and the rate of rebuilding muscle, which can result in a slender and more toned you.
Do more resistance training
As resistance training builds muscle, this increases your metabolic rate, allowing you to burn more calories all day. The more compact muscle you carry, the more fat you can lose because muscles are working hard even while you are at rest.
Performing resistance-training exercises does not just have to be limited to using heavy equipment in the gym. It can involve your own body, kettle-bells and resistance bands, which are easy to carry and allow you to train outdoors or in the comfort of your own home.