Boost your metabolism and you’ll burn more calories doing everything, even reading this article! Here are four easy ways to boost your metabolism:
ALWAYS EAT BREAKFAST
Eat something for breakfast, ideally a good combination of low-glycemic carbohydrates and some protein. If you don’t eat breakfast, your metabolism tanks as your body goes into starvation mode in order to conserve calories. And the heartier your first meal is, the better.
Research shows that between 35% and 40% of all Americans skip breakfast, and many kids leave for school without it. A study published in the American Journal of Epidemiology found that volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.
Skipping breakfast impacts both the behavior and the mental performance of school kids. Kids who eat breakfast have better memory, and higher math and reading scores. And kids who are hungry show a large number of behavior problems, including fighting, stealing, having difficulty with teachers, and not acknowledging rules.
PRACTICE SOME STRESS MANAGEMENT
High levels of consistent stress contribute to to weight gain. It also whacks your immune system. When you are stressed out, your body increases the production of the stress hormone cortisol, which stimulates fat storage. Stress hormones can also spike your appetite, making you likely to overeat or make foolish choices from stress eating.
PACK THE PROTEIN
Eating protein at every meal helps to build and maintain lean muscle. Protein with help keep your blood sugar levels more stable, and it will keep you from getting hungry sooner rather than later. Aim for 15 to 30 grams of protein — the equivalent of about a cup of cottage cheese, or a piece of meat or fish that’s between half and the whole size of your palm — at each meal.
PICK UP THE WEIGHTS
Strength training with weights raises your metabolism much more than just cardiovascular exercise, and boosts it for a longer time. Two or three half-hour strength training circuits with dumbbells or kettlebells is ideal.
CHOOSE ORGANIC PRODUCE WHENEVER POSSIBLE
Researchers in Canada found that dieters with the most organochlorines (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Eat clean as often as you can, and stay away from as many chemicals as you practically can!
If you’d like some personal help with nutrition and healthier lifestyle habits, contact Dan to schedule a time to talk about what kind of help would work best for you. Dan can work with clients by phone and online!