13 Ways To Speed Your Metabolism & Feel Awesome
Having a faster metabolism is always handy, as it's a pain to feel sluggish and bloated throughout the day. Finding ways to speed your metabolism and keep it elevated during the day can make us feel sexier, more confident, and energized. Who doesn't want that, right? With nutrient dense foods, a regimen of fitness and self-care habits, and the right attitude, it's possible to keep your metabolism higher at rest during the day. Within no time, you'll start feeling energized and excited to keep making progress and taking fitness and healthy living goals to new heights.
As a certified health coach, I work with clients on keeping their metabolisms high by eating healthy foods, fitting in exercise, and getting enough sleep and rest in order to feel restored and less stressed. I often find that regardless of what genetics are, our metabolisms can speed up based on such lifestyle factors, and when they do, it enhances confidence in my clients, as they feel as though they are making vast strides in achieving their health goals and often become more motivated to stick with nutritious foods and healthy habits for the long haul. Here are 13 things to do now to speed your metabolism and start reaping those feel-good, esteem-boosting benefits.
1. Eat Protein At Breakfast
Getting in rich nutrients first thing in the morning is a great way to give the metabolism a kick, says Keri Gans, MS, RD, CDN and spokesperson for America's Better Sandwich, over email with me. "Starting your day with breakfast may definitely help quick start your metabolism. It is important that it is a well-balanced meal, such as a Arnold® Sandwich Thins® Rolls, 100% Whole Wheat with avocado, tomato and scrambled eggs, so you don’t crash one hour later," she advises.
2. Fit In Exercise
Getting a little sweaty can boast major health and metabolic benefits, as told by Gans. "Exercise can definitely help to speed up your metabolism," she says. "The more muscle you build the more calories you can burn at rest. A pre-exercise snack, such as a slice of Arnold® Whole Grains, 100% Whole Wheat Bread with peanut butter, can help boost your performance," she recommends.
3. Eat Every Few Hours
"If you want to keep your metabolism high during the day it may help to eat every 4-5 hours," says Gans. "An afternoon snack may be quite useful, especially if there is a huge gap between lunch and dinner," she explains. "A healthy combination of protein and fiber is recommended, such as a slice of Arnold® Extra Grainy 17 Grains & Seeds with 2 slices of turkey, slice of tomato and a TBSP of hummus," she advises as a great recipe.
4. Build Muscle
Simply doing cardio alone, without strength training and proper nutrition, will not allow muscles to grow and develop, says running coach and personal trainer Susie Lemmer over email with me. "Hydrate and refuel with a little protein, a little carb, and a little fat," after exercising, Lemmer says. "Your muscles need to recover, as does the rest of your body, and 20-30g of protein within 30 minutes of finishing exercise can open your metabolic window for the rest of the day," she says.
5. Drink That H20
According to certified healthy lifestyle coach Liz Traines over coffee with me, staying hydrated and drinking enough fluids can help boost the metabolism and make it more effective throughout the day. "64 oz/day is a good range," she says. Keep a water bottle with you and even set a reminder to take a few sips every few minutes if you find it hard to remember.
6. Take A Probiotic
According to Traines, "taking a probiotic to improve digestion" is a good way to positively influence the metabolism, due to probiotics' abilities to promote healthy gut flora and reduce inflammation in the body, she explains. According to Lisa D'Agrosa, R.D. in interview with Eating Well, probiotic yogurt should be a staple in many diets, as it's high in those beneficial bacteria.
7. Eat Enough Food
It can seem challenging to remember to eat during the day, especially when we are so busy; however, when we don't eat, our bodies go into starvation mode, according to Traines. "Stop depriving yourself of food if you're hungry. Starvation mode slows your metabolism," she says. Instead, Traines advises, "eat plenty of fruits and vegetables," as they are packed with nutrients our bodies need.
8. Keep Metabolism Higher At Night
Choosing foods that can enhance metabolic burn, especially at night when the metabolism is slower, can help you reap metabolic benefits in the later hours, according to Dr. Lisa Ashe, Medical Director, Be Well Medical Group, over email with me. "Foods to stay away from at night are those which contain caffeine, such as coffee, certain teas and sodas, and even some ice cream. You also want to avoid large, fatty and greasy meals just before bed time. These meals are hard to digest and may give you upset stomach as you try and sleep," Ashe says.
9. Drink Alcohol In Moderation
"Even though alcohol may help you fall asleep faster, studies show that alcohol results in overall poorer sleep and more night time disturbances," advises Ashe. Furthermore, according to a December 2005 BMC Public Health analysis, and mentioned on Livestrong, excess alcohol consumption can lead to difficulties in managing weight and can slow the metabolism long-term.
10. Get Enough Sleep
"Consistently healthy sleeping patterns are essential for ultimate metabolic function," says Rachel Wong, Sleep Research Specialist at OSO, over email with me. "Insulin is a hormone that plays a crucial role in the breakdown of carbohydrates and fat in our body, and when we don’t get adequate sleep, our bodies may significantly lower insulin sensitivity. In addition, those who encounter common circadian disruptors, like improper sleep and eating habits, have a higher incidence of obesity, diabetes, and cardiovascular events. And finally, sleep deprivation often leads to shorter, less effective workouts the next day," Wong says.
11. Eat Healthy Fats
According to a study, published in the European Journal of Nutrition in May 2016, fat metabolism can be improved by eating foods that consist of polyunsaturated fats, including walnuts, salmon, tuna, flaxseed oil, grapeseed oil and canola oil, among others. Fill your plate with these healthy foods to speed the metabolism, recommends Dr. Jamie Cooper and Chad Paton, in regard to the study's results.
12. Eat Fiber
According to Dr. Axe on his blog, there has been shown that the fiber content in chia seeds can make people feel full faster. "Ounce-for-ounce, chia seeds have more fiber than flax, and they expand as they absorb water in your stomach, both of which could explain why many people report feeling fuller, longer after eating them as compared to other foods," says Hunter Pechin, Brand Manager at Health Warrior, over email with me.
13. Drink Green Tea
"In China, it's common knowledge that you cannot consume green tea on an empty stomach, since its compound increases stomach acid levels," says Simon Cheng, founder and CEO of Pique Tea, over email with me. However, "the tea can help boost your metabolism," Cheng adds. "Instead, opt for black tea in the morning or before meals and green tea after," for great metabolic benefits.
By eating metabolism-boosting foods, squeezing in a sweat session on a regular basis, and prioritizing sleep each night, you'll be better able to speed your metabolism and get those gratifying results ASAP. Start feeling more confident, energetic and happier each day with these awesome metabolism tricks.
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