Okay, this a question on everyone’s mind—how can I increase my metabolism so I can consistently burn calories even while I sit at work? I hear you and I will give you some stories and tips to ensure you keep that fire burning even while you sleep.
Years ago (a decade), when I struggled with my anorexia and exercise bulimia–I was doing not enough of one thing and too much of another. Let me tell you I was WAY off, at one point I was working out for 5 hours a day–just cardio–and not even eating the recommended 1200 calories a day and not ONE pound dropped for a year. I was exhausted and mentally tired and I felt like I couldn’t do anymore without passing out. Even though while sick passing out would be something I would be proud of—having an eating disorder means that the weaker you are the stronger the eating disorder is. Yes, that seems really nuts but that is the truth—unfortunately. So that was my moment when I realized I needed help to figure out how to undo these feeling I had, and with the help and guidance of my family and the eating disorder hospital I learned my first important tip for YOU. If you are in a rut with your weight—you need to eat enough. Yes, that is right your body needs 1200 calories if you are a woman and 1500 calories if you are a man. Seems simple, right?! Well, when some people start their healthy eating craze they think that if the reduce their calories to 1000 calories or less that they will lose weight faster. Unfortunately—it doesn’t. It can even make you gain weight, or just keep you the same. Like I said above I was not eating enough and for a year I didn’t lose a pound—you have me at a testimonial. Listen, you’re eating to nourish your body, you need the fuel to keep your body going. If you’re eating too few calories to support good health undermines your efforts. On an extreme diet of less than 1,100 calories, up to 30 percent of the weight loss may be from muscle loss, and also eating too few calories in an attempt to lose weight can also lead to weight gain from the loss of muscle. All your organs depend on the nourishment from food; it can help with mental clarity, mood, cravings, physical fitness, and your daily tasks. This is my first and foremost important tip.
Next tip from me:
Eat (a good) Breakfast
Every. Single. Day. If you don’t, your body goes into starvation mode (it’s paranoid like that), so your metabolism slows to a crawl to conserve energy. And the heartier your first meal is the better. What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, like my
One more tip from me and I will have another story:
Mix Things Up with Intervals
You’re always looking for a way to shorten your workout, right? Well, step up your intensity and you’ll burn the same number of calories or more in less time. Those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three 10-seconds all-out, can’t-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.
When I had my baby 2 years ago I felt empowered—like I can do anything. I had a good pregnancy, gained the 18 pounds that I needed for my baby—left the hospital with 5 pounds left to lose. Yes, I made sure to eat good and workout daily while I was pregnant. I had to–I couldn’t go back to work being out of shape. I’m a trainer and all. But one thing that I could figure out was after a week after I had my daughter none of my clothes fit. I was wide and feeling not great about myself. So I got back into working out three weeks later and I went crazy, did way too much cardio and lifting. My eating wasn’t greatest–I craved junk food because I was tired and that is what your body does when it’s tired. I had to work out because I had postpartum depression—that’s right, I had that too. You are going to notice nothing makes me embarrassed. So I will lay it all out there. I felt gross, tired, and mentally exhausted from this little colicky baby we had (she is my prize possession, love her more than anything but she was exhausting!). The working out help my emotions but I was doing cardio for an hour and a half and I had seen no results physically. Stress, too much cardio, and no sleep were a bad combo. I ended up trading in long cardio for short interval sprints on the treadmill, HIIT Elliptical, and HIIT Stair climber workouts with three days of functional heart pumping weight training workouts and then my body started changing daily. This is what helped me get in shape for the Fitness America I competed in. The fitness competition I learned my next tip for you, eat a small meal every 3-4 hours—even if you’re not hungry you will eventually get there—it means your metabolism is working. If you’re wondering what you should be eating with all those meals?! For every meal you should eat a vegetable and small portion of protein (eggs, lean meats, tofu, and protein powders). More tips from this journey I had, drink a LOT of water. I had to drink a gallon of water a day and I felt awesome. I was more energized, my organs felt good and my face was and is glowing.
One last tip that I did talk about earlier but it is important—Go to bed earlier.
When you sleep less than you should, you throw off the amounts of leptin—a hormone that help regulate energy use and appetite—that your body produces. People who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.
1 comment. Leave new
Great tips Dayna…and thank you for be so transparent. !!! You are such an inspiration and I really appreciate you !