You train so hard to get rid of the annoying kilos but the number on your scale seems to be on hold? Or maybe you’re often tired and feel lethargic? Then you should stay tuned, since I have a few very useful tips for you today.
Often we forget that our body needs sufficient energy, otherwise it will switch to energy saving mode. “If you want to lose weight, you have to eat less” – that’s probably the most widespread misconception. It’s not about how much you eat, but more about what you eat. Fatigue or circulatory problems are often influenced by your metabolism. Just cutting down on calories is definitely the wrong way. Our metabolism needs minerals, vitamins and energy. If we don’t supply it with the resources needed, it slows down, which can lead to the symptoms mentioned above and even cause harm to our bodies and brains. A healthy metabolism is the basis for a toned, slim bikini body.
Keeping your metabolism’s momentum or even boosting it is actually super easy and does not require much effort. You just have to adopt a few new habits into your daily life to see and feel a difference in just a few weeks.
Therefore, I have 10 tips for how you can boost your metabolism in a very natural way and thus burn more calories.
1. Add more iron-rich foods to your diet
Iron has a major role in your body and is extremely important for your metabolism. Over the past few months, I realized again how important this trace element is. Constant fatigue and listlessness are only a few results of iron deficiency. Especially vegetarians and vegans should be sure to consume enough iron-rich foods like lentils, tofu, tempeh, quinoa, oats, nuts, flax seeds, chickpeas, and amaranth. If it is difficult for you to control your iron-intake, you can also rely on supplements. It’s best to get your iron levels checked at your next doctor visit.
2. Drink plenty of water
I don’t need to tell you that adequate hydration is essential for our bodies. Without enough water, your metabolism slows down, you have less energy and also your digestion suffers. Often, this causes a standstill during your weight loss process. Especially in combination with sports, dehydration can be very dangerous. The best way to start your day is to start drinking during your breakfast. Try to drink at least 0,5l before you start your day. If you’re looking for more tips on how to drink more water, I’ve listed 10 easy tips and tricks here.
3. Add avocado into your diet
We must incorporate omega-3 fatty acids into our diet because our bodies cannot produce them itself. Omega-3 fatty acids ensure the production of hormones, for a balanced cell metabolism, for our joints, for skin tone and hydration, protect our heart and so on. So those who pay daily attention to meeting their needs for sufficient omega-3 fatty acid not only boosts their metabolism but does something good for the whole body. Great omega-3 suppliers include avocado (YAY), chia seeds, flax oil, walnuts, hazelnuts or peanuts.
4. Drink Green Tea every day
As unimpressive as it is: green tea is an absolute metabolic accelerator. It contains not only many valuable anti-oxidants that support our immune system but also increases fat burning. In many studies, green tea was found to have a very positive effect on weight loss and also slows down hunger. In the summer, those who do not feel like having hot beverages, can also simply enjoy it as ice tea. But be careful, green tea is very sensitive: let the water cool after boiling for 10 minutes first, and only then add the green tea (steep 3-5 minutes).
5. Give up soft drinks
I also love to enjoy an ice cold diet coke in hot weather. It’s a bit difficult for me to completely stop this now, but I hope I can wean myself quickly. Although soft drinks like Diet Coke contain no sugar or calories, the harm to our metabolism is still there. The reason is the increase in blood sugar levels. Insulin is released, which leads to a strong feeling of hunger and food cravings.
6. Do Interval Training
Those who want to really boost their fat burning should incorporate 2-3 interval sessions per week in their everyday life. Interval Training has alternating stress and recovery phases. The tempo is changed several times between the intervals. If you train in the gym, I can recommend doing interval training on the bike. There is often also prescribed programs. Otherwise, you can of course, in the spring and summer, move the interval training outside. For example, I like interval running. There is, incidentally, a timer app that always plays a sound when your interval is to end.
7. Start your day with a healthy breakfast
It’s not for nothing it is said that breakfast is the most important meal of the day. To directly begin the day with a lot of energy already, you should definitely take as healthy a breakfast as possible. Especially recommended is, for example, oatmeal with fruit. Oatmeal is a great nutrient supplier and supplies many valuable vitamins. It also keeps you full for a long time and promotes digestion. You can find many healthy breakfast ideas here and here.
8. Give up the second glass of wine
Anyone working fiercely towards their Bikini Body should give up the second glass of wine or cocktails. Alcohol powerfully slows our metabolism and can also increase our blood sugar levels, which in turn leads to cravings. Too much alcohol also damages our brains, our liver, and our digestion. We must not completely renounce it, one should enjoy it, but in very healthy moderation and leave it out during intense training or diet phases.
9. Enough sleep, but not too much!
Sleep quantity and quality have a great impact on our body. At night, our body regeneration is in full swing. The energy needed for comes mainly from our fat stores. According to a study, the optimal sleep duration for a healthy metabolism is 7 hours. Find my top 9 tips for a better sleep here.
10. Work out
The principle could not be simpler: Muscle burn more calories than fat!