Weight loss is the most commonly cited health related goal. While the broad principles of weight management are the same for everyone, that is, eat less and move more, individual differences in metabolism still exist and need to be considered when individuals are working through a weight loss journey. Weight gain, which has seen the body store excessive energy as opposed to burn everything it receives via food leads to a number of metabolic changes which can see the body burn fuel less efficiently. The trick with continued weight loss is for individuals to be able to master their own individual metabolisms to promote burning rather than fuel storage.
While it is true that the weight training to increase muscle mass is the ideal way to actual increase metabolic rate, here are some other food related tricks which will also support optimal fuel burning in your body on a daily basis.
1) Eat less more often
Large means inevitably mean relatively high amounts of both carbohydrates and kilojoules. The more carbohydrate you consume, the greater the amount of insulin is required to process this carbohydrate. High levels of insulin over time are related to weight gain. While eating more frequently than every two hours is not ideal, aiming to consume small meals and snacks every three hours, in a portion that will keep you full for just two- three hours is a great way to increase the amount of energy being burnt to digest food and a small but significant increase in metabolic rate over time. Remember though, small snacks not small meals is the key.
2) Include more protein
It requires slightly more kilojoules to burn protein than it does carbohydrate for fat and for this reason adding a rich protein sources such as low fat dairy, lean meat or fish, nuts, soy or eggs to each of your meals or snacks will also help burn a few more kilojoules. Protein as a nutrient is also digested after carbohydrate so is more likely to keep your fuller for longer after eating it.
3) Change your routine
Many a dieter will report eating the exact same thing for weeks at a time and are then surprised to hear that simply changing their food routine may be all that is needed to kick start their metabolism. If you always have cereal for breakfast or a tuna sandwich for lunch, try swapping your food choices regularly and pay particular attention to the different feelings of hunger and fullness you feel with different food choices.
4) Eliminate stimulants
While caffeine containing foods and products that contain artificial sweetener have perceived benefits respectively, sometimes removing all forms of stimulants from the diet can help individuals get back in touch with their body’s natural hunger and satiety signals. Feeling hunger regularly can also help individuals plan their small meals and mid meals with much tighter precision.
5) Go clean
Without a doubt, the less processed food in your diet, the more effectively your body will process your food. Eliminate as much processed cereal, biscuits, snack food and meal replacements from your diet as you can and choose fresh meat and fish, vegetables and snack on dairy and nuts. Not only will you notice that you become more regularly, again your hunger and satiety signals are likely to be operating much more efficiently.