Metabolism-Boosting Daily Habits: Your Comprehensive Guide
As the mother to a teenage son, metabolism is always on my mind. It seems like no matter how much food I provide for my son, he burns through it all and miraculously maintains his fit figure. I know what you’re thinking because I’m thinking it too: I wish.
Your metabolism includes all the bodily processes that convert food into energy which fuels your body. The rate at which these processes occur depends on many factors, from genetics to diet. So yes, there are some people who are born with a faster metabolism. Although you can't control all of these factors, there are many things that you can do to support your metabolism and boost your metabolic rate. Here are some daily habits that you can implement to support your metabolism.
Start Your Day with a Nutrient-Rich Breakfast
Believe it or not, eating a healthy breakfast is vital for boosting your metabolism. While it may seem counter-intuitive, kicking off your day with a nutritious meal jumpstarts your metabolism and prevents overeating later in the day. Aside from benefiting your metabolism, eating a nutritious meal in the morning can help regulate blood sugar levels, improve mood, and provide energy for the day ahead. Try incorporating lean proteins, healthy fats, and complex carbohydrates into your breakfast. Overnight oats, smoothies, and breakfast wraps are great examples of quick and easy-to-make, nutrient-rich breakfasts.
Stay Hydrated All Day
As soon as you wake up, drink a glass of water. Drinking water first thing in the morning "wakes up" your metabolism and gets things moving. This doesn't mean you can ignore your water bottle for the remainder of the day -- your digestive system and all of your other body systems will work better when you're hydrated. So get a good jump start in the morning, and carry your water with you all day long.
Move Your Body Daily
To get things moving in your digestive system, you need to move! Exercise is one of the best ways to support your metabolism. A mix of cardio, low-intensity workouts such as walking, and strength training will boost your metabolism. Strength training stimulates your metabolism even after the workout is complete, and it builds muscle, too. Muscle is more metabolically active than fat, which means that increasing your muscle mass will speed up your metabolic rate. If you have an office job and sit at your desk all day, try to get up periodically for short walks or take advantage of your lunch break to get some steps in. Any movement makes a difference!
Eat Your Fiber
Fiber is a wonderful nutrient, but most of us aren't getting enough of it. Fiber is food for the healthy bacteria in our gut, but our bodies cannot digest it. Because of this, our bodies work extra hard to try and break it down, which burns more energy. Fiber also keeps you feeling full for longer, which leads to less overeating. Foods high in fiber that are easy to implement into your diet include beans, berries, avocados, apples, nuts, and whole grains.
Practice Mindful Eating
Your metabolism works best at a healthy weight. By becoming more mindful of when, what and how much you eat, you will better understand your eating habits and hunger cues. Do you eat dinner while watching TV or talking on the phone? These habits might lead to overeating. When we eat while distracted, we turn up the voice of our distractions and turn down the voice of our body. Eating mindfully allows us to appreciate the way that the food we consume fuels us. Take time to enjoy your meals and stop when you're full.
Listen to Your Body.
Listen to your hunger cues and eat accordingly. In addition to eating mindfully, consider eating smaller, more frequent meals. Spreading your calorie intake throughout the day can stabilize your blood sugar levels and also prevent overeating. Snacking has received a negative connotation in the health industry, but it doesn’t have to be bad! Healthy snack options include nuts, yogurt, fruits, and vegetables. That being said, don’t skip meals! Skipping meals can slow down your metabolism and lead to unhealthy eating patterns. Again, a nutritious breakfast is crucial for your metabolic health!
Get Enough Sleep!
Like most bodily processes, your metabolism needs sleep and rest to function optimally. Lack of sleep will disrupt your metabolism and slow down your metabolic rate. Sleep deprivation also increases appetite and cravings, especially for unhealthy foods that are high in sugars or salt (think prepackaged snacks). This could partially be because sleep deprivation disrupts hunger hormones. A consistent sleep schedule will do wonders for your metabolism and overall health.
Boosting your metabolism is not just about losing weight, but also about increasing energy and strength within your body. The key factor to including these habits into your daily routine is that you remain consistent with them. These small significant changes to maintain your metabolic health will provide long-lasting results and a healthier lifestyle. Start today by implementing just one of these tips and watch as it transforms how productive and energized you feel throughout the day.
If you are interested in improving your metabolism and you need help planning the needed action steps into your days, then working with a coach might be the perfect solution for you. During a strategy session, we will discuss your goals and come up with a plan that is tailored specifically for you. If you are ready to take action and create balance in your busy life, click here now to schedule your free call.