Have you been feeling overly full, unhealthy, and maybe a bit sluggish lately? Have you been overindulging in unhealthy foods, experiencing digestive problems and retaining unwanted weight? You may have a slow metabolism! Luckily, there are a lot of ways to kick that metabolism back up – and they are easy!
Try incorporating these quick fixes into your regular routine:
1) Build muscle. Did you know that muscle weighs more than fat? Did you know that it uses much more energy? Our bodies are burning calories constantly, even when we are sedentary... be it at a desk, on the sofa or in bed. But, those with more muscle have a higher resting metabolic rate than those with excess fat. This allows them to burn more calories. When our muscles are working, like when they are lifting weights, that metabolic rate goes up quickly.
2) Eat small and regularly. The more often you eat, the faster your metabolism will be. Yes, you read that right. Eating regularly throughout your day will help curb your hunger by making you feel comfortably full after a small-medium sized meal. In between your main meals, eat small snacks so that your body is fed every 2 - 3 hours.
However, this does not mean that large, unhealthy portions every 2 - 3 hours will boost your calorie burn. Eating large meals with more than 3 hours in between will slow your metabolism, and eating small and regularly will kick it up. To make this tactic work even better, try to keep all meals and snacks around 300 - 400 calories each, depending on your body type and weight loss goals.
3) Drink lots of water. Your body needs to be hydrated in order to process calories. Your metabolism could be slowed if you are dehydrated. Make an effort to consume 8 cups of water a day, at minimum. You should start in the morning when you wake, and continue throughout the day with every snack and meal. If you add some lemon juice, you will get added benefits.
4) Begin early. The sooner your body is fed in the morning, the better. We aren’t all morning people, and most of us don’t jump out of bed when we wake up and grab food right away. However, putting off breakfast for too long can hurt us. As our mothers and teachers always told us, breakfast is the most important meal of the day. Did you know that it can jumpstart your metabolism. Start your day with nutrient-rich foods to wake your body up. Try oatmeal with berries and nuts or a high-protein omelet with veggies.
5) Protein-rich Foods. Digesting protein takes much more energy than carbs and fat do. Consume lean, protein-rich meats such as turkey, white meat chicken, beef and fish to boost your metabolism. Eat things like nuts, hard boiled eggs, beans and low-fat dairy products such as cottage cheese for snack and sides
6) Green Tea. Green tea is a great replacement for water if you aren’t interested in consuming all 8 recommended cups. The caffeine and catechins (natural phenol and antioxidant) in green tea improve the body’s digestion and energy production.
If you are on a health and weight-watching mission, boosting your metabolism is a key element. Try incorporating some or all of these tactics to head toward a new, healthy start!