Four ways to simulate the metabolism made easy
(Excerpt taken from the book Switch to Slim - By Benny Owen and Leilani Gaze)
While there are many ways in which you can increase the rate at which your metabolism works, below are four really simple things you can do to help speed up the process.
1. Drink Matcha Tea Drinking Matcha (green) tea will increase your metabolism as well as provide your body with antioxidants. Our own brand, Skinny Green Co, has L-Carnitine added to increase the way fat is metabolised in the body. We have also added Grape Seed Extract which is also high in antioxidants and Kakadu Plum which is a rich source of vitamin C. However, any Matcha tea will work well. You can either drink it cold or hot, depending on personal taste. Please note that mixing Matcha with milk will not work the same as drinking it on its own. Drinking Matcha will also help convert some of your fat stores into free fatty acids, which can lead to an increase in fat burning.
2. Drink plenty of water Possibly one of the most important things to understand about nutrition is water consumption. Our bodies are around 65% fluid (meaning our bodies need enough water in order to function properly) – water assists the body in flushing toxins and on a cellular level water assists in efficient digestion. The big one is that water helps suppress our urge to eat and helps burn (metabolise) stored fat. Aim to drink a minimum of two litres of water a day, but try to average two to three litres a day. And remember the more you sweat, the more you lose, and the more you will need. We also recommend you use a quality filter on your tap to reduce the intake of toxins and heavy metals.
3. Do regular High Intensity Interval Training (HIIT). There is compelling evidence that High Intensity Interval training assists in fat loss. Let’s focus on what makes this type of training work. The name itself speaks volumes, it’s not for the faint-hearted that’s for sure. Intense is the key word here. This technique is about pushing yourself to the limit. HIIT does not discriminate, it’s not limited to a particular fitness level. For best results, go hard (90% of your maximum fitness ability) for periods of between four seconds to six minutes, alternated with breaks of varying times. The shorter your ‘on’ time, the shorter your ‘off’ time. For example, if you run flat out for 30 seconds, then only walk for 40 seconds to one minute. This type of training is not limited to any particular type of exercise either, you can use any type of exercise that will get your output to 90% effort. Some types of commonly used exercises are: - Running/Sprinting - Boxing - Burpees - Squat Jumps/Box jumps When starting out I would recommend (if you’re in the gym) using a treadmill or bike, for comfort and safety. HIIT works directly with your fat cells on a hormonal level, it also has the potential to significantly lower your abdominal fat stores. Like all methods relating to fat loss, it will not happen overnight and you will need to implement HIIT into your weekly training schedule and stick with it for up to three months to see the full potential of what it has to offer. Also, remember that a well-structured dietary intake will also need to be implemented to give this technique the platform required to work most efficiently for you.
4. Sleep Lack of sleep unfortunately has a negative effect on your metabolism, and interestingly it has been linked to increased blood sugar levels, which is also linked directly to the risk of developing type-2 diabetes. For a long time I struggled with sleep and my lifestyle wasn’t conducive to eight hours of sleep each night. After seeing my naturopath, I discovered that lack of sleep can mess with your hormones, and to top it off, it effects the very hormones that regulate your appetite. So, whenever possible, it’s highly recommended to ensure you get yourself at least seven to eight hours of sleep.