7 ways to boost your metabolism

We all have that one friend (that we secretly hate … just kidding) who can eat whatever they want, whenever they want and not gain weight; attributing their luck to a speedy metabolism or good genetics.

At the other end of the spectrum, there’s always one friend who whines about their slow metabolism and how this is why they simply cannot get in shape. That’s another story altogether, but most people don’t know that it is possible to speed up your metabolism.

If you’re reading this thinking, “What on earth does ‘metabolism’ mean?”, your metabolic rate is the speed at which your body burns energy at any given time and often plays a role in weight management. So if you want to some simple ways to rev your metabolism, here are my #Sam7 tips to give it a boost.

1. Stick to whole foods

Whole foods are foods as close to their natural state as possible. Think fruit, vegetables, nuts, meat, fish, poultry legumes and grains. These foods are not only more beneficial from a nutritional standpoint, but they also enable your digestive system to do what it’s made for – breaking down fibre, amino acids, fatty acids and other nutrients. The energy it takes to digest and absorb whole foods helps to increase your energy expenditure throughout the day without even thinking about exercise.

2. Move in the morning

One of the most common questions I get asked is, “Sam, when is the best time of day to exercise?.” I always say “when you know you will”. But if I wanted that extra 10 per cent metabolic boost, I would definitely try to get moving in the morning, before breakfast.

3. Minimise snacking

Often we snack out of habit or simply because we’re bored. If you are eating three balanced meals per day, packed full of whole foods, you shouldn’t really need to snack unless you’ve had a big training session or for other health reasons (shift work, pregnancy, breastfeeding, low blood sugar and so on).

One of the best things about summer, are the fresh, and easy recipes on the 28 menu! Start your day with a bowl full of delicious Alex’s acai bowl is packed full of nutrients and flavour to keep you full all morning!

A post shared by 28 by Sam Wood (@28bysamwood) on Feb 10, 2018 at 1:57pm PST

4. Avoid eating late at night or too early in the morning

Fasting is a concept gaining in popularity as it is seen no longer as just a weight-management practice but also a way to reduce inflammation. Our body does its best and most important work while we are sleeping (ie. fasting). An easy way to do a small fast is to eat dinner early to maximise the gap between your last meal for the day and breakfast. I always try for at least 12 hours.

5. Water

If food is the fuel, then water is the oil that your body (engine) needs to run efficiently. If you are thirsty, you are already dehydrated. When your body is as little as one to two per cent dehydrated, you can experience fatigue, brain fog, increase in stress hormones and headaches. It is so important to ensure you are drinking the recommended two-to-2.5 litres per day to burn maximum energy and keep hormones balanced.

6. High-intensity training

Raising your heart rate and working your muscles through high-intensity training is an excellent way to increase your metabolism. Another tip is to include resistance training, as the more lean muscle you have, the more active your metabolism is.

28 minutes is less than 4% of your day, so is that enough to make a difference? You betcha! Consistency is key, you’ll be surprised how that little 4% can make a big difference. What’s stopping you from taking that first jump?

A post shared by 28 by Sam Wood (@28bysamwood) on Jan 16, 2018 at 1:19pm PST

7. Stress management

It’s incredible how many times I have been working with clients who are on top of their nutrition and training but aren’t losing weight at the rate they desire. This is because stress is crippling their body. Try to have some practices in place for when you find yourself under a bit of pressure. For me, it’s taking my chocolate lab, Hendrix, for a walk and getting some fresh air. Simple but effective.

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