Doing exercise is an essential part of any health plan or routine you are putting together. However, you can also burn more calories at rest by watching what and when you eat. Let’s look at 5 easy ways to boost your metabolism.
#1 Don’t Skip Breakfast
This first item is maybe a bit controversial as the last couple of years there has been a lot of advocates for fasting until lunch each day. Your morning meal jump starts your metabolism and helps to prevent bingeing later on during the day. A cup of coffee doesn’t count because the caffeine and added sugar might give you a bit of energy and also suppress your appetite for a little while, however, when it comes time for lunch, you’ll be more likely to overeat. You ideally want your breakfast to include complex carbohydrates like a whole grain component (Oatmeal, Porridge), along with some form of protein or fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.
#2 Eat small amounts throughout the day
Make an effort to get into the habit of eating something every three to four hours or at least four times a day. Eating small amounts of food more frequently will stabilize blood sugar, when blood sugar drops too low, you want to eat a lot. When you keep your blood sugar stable, you can control your appetite and as a result, keep your metabolic rate high. If you go a lot of hours without eating then, your body will compensate by slowing down your metabolism to conserve energy. The slowing down will impact your weight loss efforts and not boost your metabolism.
#3 Consume some protein at every meal
Protein will go some way to help to reduce your appetite. Protein takes more energy and time to digest and as a result, you feel full for longer than when eating just carbohydrates alone. Research has shown that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: chicken on whole wheat; hummus with pita; fruit and nuts; or protein snack bars that contain 10 or more grams of protein in them.
#4 Avoid having unhealthy snacks
Having snacks can be something you need to be highly motivated to avoid when afternoon hunger comes calling. Many of us will grab a snack for a bit of quick energy when we’re feeling tired. Do not confuse true hunger with fatigue. During the course of your day if you start to feel tired then go for a 15-20 minute walk. Going for a quick walk will raise your heart rate and as a result, will also give you a boost in energy. Follow that walk up with a large glass of water, and this will not only hydrate and provide you energy but also make you feel fuller for longer. If you genuinely are hungry then have a protein and complex carbohydrate rice snack, an example could be whole wheat crackers and peanut butter or cheese.
#5 Consume enough for your body’s needs
Not eating enough slows your body’s metabolism the same way eating too infrequently does. If you want to lose weight, then don’t slash your calories too drastically straight away on day one. Instead of a drastic cut, just reduce some of the extras in your diet. Small items like that extra coke, donut, processed food or chocolate bar. Heavily processed foods are usually high in fat and calories and low in vitamins, minerals and fiber so aren’t going to give you much nutritional benefit.
Hope this helps and happy training and reaching your goals!
Further reading: Check out How To Improve Your Memory Using Food
Model: Karina Elle