Since our metabolism automatically slows as we age, we want to maintain a healthy lifestyle to keep our bodies from slowing down.
After age 30, it is typical for adults to gain 1-2 pounds per year.
You can avoid this weight gain by paying more attention to what you eat and when you eat.
Pair good eating habits with keeping a sensible amount of activity and exercise built into your day.
Why do you want to Boost your Metabolism?
To maintain your current weight
To avoid weight gain as you age
To lose weight and improve fitness
Help to reduce risk for health issues related to excess weight. These include Type 2 diabetes, heart disease, stroke and more.
The more active and stronger you are, the better for your overall health
Most Common Ways to Boost Metabolism
Eat breakfast Early! Get some food in your body early to start your digestive system moving for the day. Including protein, whole foods, whole grains and other nutrient rich foods is a good way to start your day. Eating a good breakfast early, gets your metabolism revved up for the day.
Eat 6 Small Meals throughout the day. This helps reduce cravings and promotes more fat burning throughout the day. In addition, small meals help keep glucose levels in the body more stable. Planning three meals and three snacks is a good strategy. Nibbling healthy snacks and sensible foods throughout the day can also work as long as you stay within your recommended calorie range.
For more info on your recommended calorie intake, read this post.
Strength Training & Weight Lifting helps build more muscle. This muscle helps use more energy and increase your resting metabolism.
Work out early in the day to get your body moving and keep your metabolism accelerated all day long.
Short Intensive Workout Intervals help increase oxygen intake which in turn, helps increase your calorie burn throughout the day. Try walking or running at a faster pace for 30-60 seconds at a time. Repeat this 4-5 times during your walk or run. This will increase the efficiency of your body’s energy burn. This totally works, by the way! My walks have been faster, more motivated and I can feel in my legs that I have had more of a workout than usual.
Get more sleep Your body and cells needs to rest and repair themselves at night. Too little sleep can actually make you hungry! Try to develop a regular, relaxing sleeping schedule so that you can aim for 8 hours of sleep each night. You will feel re-energized.
Increase your Water Intake. Not only does water drinking help avoid dehydration, it can help boost your metabolism by burning more calories.
Eat Protein because your body digests it more slowly. When you have protein for breakfast, it helps you feel fuller longer and again can help create the thermogenic effect, increasing your metabolism.
What is a Thermogenic Response and why is it good for you?
Your body generates heat or energy by increasing your metabolic rate above normal. This is called thermogenesis or the thermogenic effect and is an increase in your metabolism. Thermogenesis occurs from eating, exercising, exposure to cold and certain supplements. Protein is used by your body to promote growth and repair. It takes longer for your body to process protein so it has a greater thermogenic effect.
Any food or activity that causes a thermogenic effect is increasing your metabolism, which is what you want to aim for. Therefore eating more protein and spicy foods helps raise your metabolism. Similarly, keeping the temperature lower in your house at night can make your body burn more fat to keep itself warm.
5 Step Weight Loss Plan – with 5 page calorie tracking printable
Benefits of Morning Workouts – easy list to help motivate you
Getting started with a Fitness Tracker – tips for using a tracker to walk more
Busy Moms Quickie Workout – tips for adding in easy exercise
Some Less Common Ideas to Boost Metabolism
Get up early and get more sunlight. Natural light from the sun helps set your body clock.
Add red pepper or cayenne pepper to foods. This simulates thermogenesis which boosts metabolism.
Use EVOO or Extra Virgin Olive Oil – EVOO is a monounsaturated fat which can help your body burn more calories and boost metabolism.
Do Less sitting and more Standing. Standing increases your calorie burn more than sitting. One easy way to make this happen is to remember to get up and walk or move every hour.Any food or activity that causes a thermogenic effect is good! Click To Tweet
Eat Garlic to help boost your immune system, fight inflammation and lower blood pressure.
Eat Dark Chocolate because it has flavonoids which can help reduce stress, and increase fat burning.
Nuts like Almonds and Walnuts can help increase weight loss. Walnuts also have anti-inflammatory effects.
Green tea is good for its antioxidants but can also boost metabolism due to the thermogenic response it can cause.
Make some Small Changes for a Big Difference
Try to make walking and sensible eating part of your everyday routine. Add in some weight lifting, strength training or some High Intensity interval exercise to boost your fat burn. Look for some healthier snacks to replace high sugar or fatty foods. Avoid stress and schedule enough hours of sleep at night. Drink water, eat a good protein filled breakfast and start your day with some exercise.
Get on the right track to get fit and maintain a healthy body weight!
What metabolism boosters are working for you? Let us know!