Boost Metabolism


Continued weight gain, fatigue, and being stuck with those unwanted fat stores is often caused by a slow metabolism. A slow metabolism is not permanent and can be changed! A metabolism is the rate at which each person’s body consumes energy, or burns calories, which allows them to function. Your metabolism can decline because of age, weight, hormones, stress, diet and amount of exercise you do, but there is hope! G.I. Lean knows all about how to boost your metabolism and get you on the path to looking and feeling great.


DIET
  • There is no better way to boost your metabolism than through what and how you eat.
    Eat Low-GI foods. Foods that are Low-GI help to balance your blood sugar levels and promote healthy energy levels. Great energy levels and a well-functioning metabolism go hand in hand. Low-GI foods also help you to stay satisfied for longer and help your body to use up your unwanted fat stores.
  • Eat 5 smallish meals a day. When you are eating 5 meals a day, your body starts to expect food and thus allows your body to burn energy quicker instead of conserving it, which means a boosted metabolism. If you were to eat the same amount of food on two different days, but the first day you only ate two large meals and the second day had 5 smaller meals, you would burn more energy and calories on the second day!
  • Make sure you eat breakfast soon after you wake up and no, a coffee in the morning does not count. It is called break-fast for a reason. You need to break your body’s starvation mode that it has been in while you slept and reawaken it with a nourishing meal. Eating breakfast helps to kick-start your metabolism. Great breakfast options should combine lean or low-fat proteins with Low-GI carbohydrates. Some examples include:
      • oats with cinnamon, seeds and low-fat milk.
      • a berry smoothie made with low-fat yoghurt, raw oats and berries (strawberries, raspberries, blueberries, etc.).
      • rye or whole-wheat bread with egg (scrambled, poached or boiled).
      • low-fat yoghurt with raisin free muesli.
      • omelet with diced tomatoes, peppers and sweetcorn.
      • smoked salmon or lean ham with Low-GI toast.
  • Eat healthily, don’t starve yourself. One of the quickest ways to slow your metabolism is to not eat. Your body goes into starvation mode and conserves all the energy it can, converting the energy into fat.
  • Drink water. The energy process of your metabolism needs water to function effectively. +- 8 glasses a day is sufficient, increase this amount if you are doing vigorous exercise or spend lots of time in the sun.
  • Drink Yerba Maté. Yerba Maté is known in the Amazon as “the drink of the gods”, and for centuries has been brewed form the Yerba Maté shrub to make a herbal tea that gives a healthy energy boost without the “jitters” of other stimulants. It helps to give a feeling of fullness, boost energy levels and improve metabolism. Antioxidants can also be found in abundance in Yerba Maté, helping to provide protection from ill health and the ravages of aging. Yerba Maté can be found in G.I. Lean Hunger Buster Tea.

Foods that are suggested to increase metabolism include: Grapefruit, lemon, lean proteins, low-fat dairy, hot peppers and chillies.

EXERCISE
The more lean muscle mass you have, the higher your metabolic rate or the faster your metabolism works. Muscle needs more energy to function than fat, thus it makes sense to exercise to promote lean muscle growth and a more toned body. Muscle doesn’t mean that you will look bulky or manly; rather it will tone and firm up your womanly curves to create a beautiful bikini ready body.

Weight training is a great way to shape up and boost lean muscle.

Weight training uses the force of gravity (in the form of weighted bars, dumbbells and machines that target muscle groups to lift weights) and the fact that muscles are made to fight gravity by contracting and tightening and lifting the weights. Men do weights that are heavy as possible with only a few repetitions, while as a woman you should do many repetitions of an exercise on a lighter weight.

There should be no more than 60 seconds between each set. Ask the staff of your gym, a friend who is in the know or hire a personal trainer to show you how. Certain classes and exercises are also designed to help you firm up and develop lean muscle by using your body as the weight. Ab (abdominal) classes, pilates and “bums and tums” are just a few examples. Remember that with weight training the results may take a little longer to show but the results will be long lasting and more than worth it! Watch how your body tightens up and you fall out of your old clothes.

Aerobic exercise is a great way to jump-start your metabolism and burn up body fat. Exercises like dance classes, running, fast-paced walking, cycling, swimming and squash can speed up your metabolism for 4 to 8 hours after you stop exercising.

To boost your metabolism, start off with aerobic exercise to get faster results and once you have lost some weight, shake it up by alternating days of aerobic and weight training. Weight training when done correctly can raise your heart rate like aerobic exercise AND build lean muscle promoting a revved up metabolism.