It can be discouraging when your results don’t seem to match the efforts you’re putting into getting in shape.
But instead of giving up on your fitness program, or worse, diving into the Tim Tams (trust me, you’ll regret it!), try making just a few easy changes to your diet and your lifestyle. Sometimes the smallest things—like getting more protein in the morning or enough rest at night—can lead to the biggest weight loss surprises.
1. Don’t skip breakfast.
Eating lean protein in the morning will help get your metabolism revved up for the day ahead. Protein from egg whites, for instance, will help stabilize your blood sugar, make you feel fuller, and keep you from overeating later in the day.
2. Resistance training.
Working out with some form of resistance—resistance bands, weights, or a stability ball—helps build your muscles. And because one pound of muscle burns way more calories than a pound of fat does, the more muscle you have on your body, the higher your metabolic rate will be.
3. Interval training.
Short 10-minute explosive cardio sessions followed by less intense cardio for the same amount of time will rev up your metabolism. For some of the best interval training workouts, check out our Tuesday 6pm, Wednesday 5.30am and Friday 5.30am Group Training Sessions
4. Get your beauty rest.
Human growth hormone works directly on cells to increase your metabolic rate by 15 to 20 percent and can only be produced during the hours of deep sleep. So make sure you get a good night’s sleep!
5. The magic mix.
At mealtime, try consuming lean proteins from chicken and white fish along with complex carbohydrates from fruits and veggies. This magical combination will speed up your metabolic rate as food is transformed into usable nutrients, and you’ll build muscle and burn fat during the digestive process.
6. Ay, caliente!
Studies show that hot peppers, spices, green teas, and caffeine can give your metabolism a sudden surge by stimulating the release of stress hormones.