3 Easy Ways to Boost Your Metabolism

by GregHaglund 714 views Weight Loss

3 Easy Ways to Boost Your Metabolism

Many of us struggle with our weight or how we feel about how we look. We’ve heard the terms 'battle of the bulge' and an epidemic of obesity. In truth, most of us just want to lose a couple of kilos and not have it bounce back! In this short article, we are going to look at 4 easy ways to boost your metabolism to burn fat and get rid of those couple of kilos permanently.

MOVEMENT:

I know you’ve got the message… MOVE MORE AND EAT LESS… If only it were that easy!!

The ‘when’ and the ‘how’ are just as important. 

Lets start with how… HIIT (High Intensity Interval Training) has shown to be more effective in boosting brain function, cardiovascular health and your metabolism more than any other type of exercise. 

It creates a higher EPOC (Excess Post-Exercise Oxygen Consumption). This is otherwise known as the afterburn effect. Fats require oxygen to burn and the more oxygen you use the more fat you burn. 

However, the exercise you perform needs to be fun, motivating and maintainable. Maintainable… this is the key!! Most things that are fun you will stick with and maintain. That may or may not be HIIT but make sure it gets you sweating and increases your heart rate. 

PRO TIP: Any movement is better than no movement… so find what fits your body and your lifestyle. 

Now the when… Exercise in the morning has shown to be more effective for fat loss than in the afternoon. The main reasons for this is two fold…

  1. You generally haven’t eaten for an extended period of time and your body has to use stored fat for fuel in the absence of consumed calories. 
  2. People who exercise in the morning release more dopamine which creates a sense of achievement, satisfaction and may reduce cravings and poor food choices through the day. 

Summary, HIIT exercise in the morning on an empty stomach or small amount of food (if needed) is likely to provide the best fat burning out come. However, movement everyday that gets your heart rate up and makes you sweat is ideal. It doesn’t need to be hours long. In fact, it can be short and sharp like TABATA training… google it! 😊

FOOD: 

The calories in equation is where the battle is often won or lost. Finding a meal plan that satiates your appetite and doesn’t feel restrictive is crucial. But ultimately you need to be in a calorie deficit to burn stored fat. 

Try 16:8 IF (Intermittent Fasting) 2 – 3 days a week. This is where your last meal may be at 8pm and your first meal the next day is at 12 or 1pm. You are fasting for 16 hours and eating your food in an 8 hour window. 2 – 3 days a week is enough for most people!!

The reason this works is it restricts the eating window which generally reduces the calories consumed. However, if you are doing HIIT or other intensive exercise in the morning you will want to consume AMINO SWITCH. This complete amino acid supplement will reduce muscle breakdown and support muscle recovery without boosting insulin which means your body will keep burning fat. 

If you don’t use AMINO SWITCH and exercise intensely you could be at risk of breaking down muscle for energy which could lead to lowered metabolism long term.

If you are struggling with the hunger in the morning and have difficulty getting to 12 or 1 pm then try sipping on ketones (KETO SWITCH). Ketones suppress hunger and boost metabolism and brain function. You will feel focused and satiated while burning fat for fuel. 

If the extended fasting is not for you. Simply stop eating 2 hours before bed and don’t eat until you’ve been up and moving for 2 hours. Just this extended period of wake time without food will improve insulin sensitivity and support fat burning. 

Make sure you eat adequate protein. You really should be aiming for 2g per kg of your goal bodyweight. Protein boosts metabolic rate and reduces hunger. Aim to get as much protein from quality food (if you cant prepare your meals try and use a meal prep service rather than takeaways).

If you cant reach your protein numbers from food alone (I don’t most days) then use a protein shake. If its after exercise and you can tolerate dairy you can use WPI 95 as its fast absorbed and lactose-free… plus it tastes amazing!!

If its more of a snack or meal replacement try PROTEIN SWITCH. This is a plant based protein and the advantage of this type of protein blend is its more satiating (appetite-controlling) and will use more energy to digest (boost your metabolism). I mix VITALITY SWITCH (Superfood Greens) chocolate into my Choc Sea Salt PROTEIN SWITCH as the perfect snack on the run!! 😊

PRO TIP: If you are having cravings for dessert after dinner consider using ADRENAL SWITCH as a dessert option. It will support better sleep and reduce sugar cravings. 

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Amino Switch by Switch Nutrition

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Vitality Switch by Switch Nutrition

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Protein Switch by Switch Nutrition

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SLEEP: 

Its not such an obvious one. Most people don’t realize poor sleep slows their metabolism, increases their cravings, and reduces their fat burning hormones. 

In fact, 2 hours less sleep per night may result in 500cal more food consumed the next day which may result in 500g – 1kg of fat stored a week!! Gasp!!!

However, good quality sleep helps boost metabolic rate, reduce cravings, support lean muscle mass and maintain healthy hormone balance. 

Between 6 – 8 hours is optimal. Try the 3-2-1 method…

  • No work 3 hours before bed
  • No food 2 hours before bed
  • No screens 1 hour before bed.

That last one is the hard one. If you can’t avoid it or you like watching TV to wind down, then wear a pair of blue light blocking glasses and have your ADRENAL SWITCH straight after dinner (2 hours before bed).

This will help lower cortisol and activate melatonin release. Melatonin will support your DEEP & REM sleep which is where the metabolic magic happens. 

A couple of common things that disrupt sleep…

  • Caffeine or stimulants to late in the day
  • Stress or arguments at night
  • Workouts or exercise late in the day

ADRENAL SWITCH is the antidote to these and will help your nervous system relax and unwind which will help you enter a parasympathetic nervous system (Rest, Digest, Relax & Recover) state. 😊

These are the 3 areas that will move the needle the most. There is some easy fixes and small changes that will make a BIG difference over time. 

The inclusion of some SMART SUPPLEMENTATION can help support these changes and amplify the fat-burning benefit and results. 

Of course, you can add in a thermogenic fat burner like THERMAL SWITCH or coffee, like COFFEE SWITCH. However, getting the above right with the suggested supplements would be the first place to start. 

Make sure you set reminders or put a plan on your fridge to tell you when to take the supplements you need. Include lots of fun in your exercise and get friends and family involved. This will ensure compliance and community. 😊

Recommended Products


Adrenal Switch by Switch Nutrition

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Coffee Switch by Switch Nutrition

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Thermal Switch by Switch Nutrition

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GregHaglund

Owner - Switch Nutrition

I have been formulating sports nutrition products for more than 20 years. Supplements, Training, Nutrition and Health have become my passion and my profession. Switch Nutrition manufacture 100% natural cutting edge products to help people get the best results for their health and performance.

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