11 Ways To Prevent Your Metabolism From Slowing Down During The Day
In the day, it feels totally awesome to know that the body is burning calories at lightening speed and supplying tons of sustainable energy, right? Yet, when the metabolism slows down in the day, we can start to feel more sluggish and irritated at how our bodies impaired functioning can affect our wellbeing and confidence.
As a certified health coach, I work with people on finding foods and lifestyle habits, such as diet, exercise, and stress-reduction behaviors (yoga, meditation, hiking, reading, and listening to relaxing music, among others), to help them feel better within their lives and more capable of utilizing their minds and bodies to full potential. Having a sharp, speedy metabolism can boost confidence, energy levels (you'll just feel lighter and more pumped naturally), and overall functioning of bodily systems, as you'll be able to get through work tasks and social affairs without fatigue, bloating and impaired digestive woes to slow you down. Here are 11 things to do to prevent your metabolism from slowing down in the day, so that you can go about your day feeling the best version of yourself.
1. Have A Power Breakfast
If you eat a protein-packed breakfast, filled with healthy fast and complex carbohydrates to pair, first thing in the morning, the effects will carry over throughout the day, allowing the metabolism to be elevated for more hours on end than if you had decided to skip breakfast, advises Keri Gans, MS, RD, CDN, and spokesperson for America's Better Sandwich, over email with Bustle. "Starting your day with breakfast may definitely help quick start your metabolism," Gans says. Have something hearty to tide you over.
2. Get In A Workout
"Exercise can definitely help to speed up your metabolism. The more muscle you build the more calories you can burn at rest," says Gans. "A pre-exercise snack, such as a slice of Arnold® Whole Grains, 100% Whole Wheat Bread with peanut butter, can help boost your performance," Gans adds. If you feel energy dropping mid-day, hit the gym during lunch, or do a few bodyweight exercises or circuit moves for a fifteen or twenty minute break.
3. Eat Frequently, But Small
Eating smaller meals throughout the day can prevent the body from going into starvation mode and slowing the metabolism, suggests Gans. "If you want to keep your metabolism high during the day it may help to eat every 4-5 hours. An afternoon snack may be quite useful especially if there is a huge gap between lunch and dinner," Gans says. "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," Gans recommends as a quick recipe.
4. Eat Fiber
By eating fiber, you are better able to feel full in the day and prevent your body from going into starvation mode and causing the metabolism to slow, advises Hunter Pechin, Brand Manager at Health Warrior, over email with Bustle. "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. A fact supported by clinical studies," Pechin explains and recommends chia seeds as an excellent super food.
5. Have Some Natural Caffeine
While downing 20 cups of coffee might not be the best idea, having a little pick-me-up boost of caffeine mid-day can help rev the metabolism and prevent it from getting sluggish. "Caffeine is a stimulate that can help boost the function of some body systems, boosts mental performance, and may help you recover faster. Cold-brew in particular is more gentle on the stomach and digestive system, as it can be up to 67 percent less acidic than drip coffee, according to some studies," says Lauren Padula, a Doctor of Physical Therapy, running coach, and RYT-200 yoga teacher over email with Bustle, who recommends "Chameleon Cold-Brew's ready-to-drinks."
6. Get Caffeine Elsewhere (Part 2)
If coffee ain't your thing, tea can also help boost metabolism and prevent it from slowing down, advises Simon Cheng, Tea Expert and Founder/CEO of Pique Tea, over email with Bustle. "L-Theanine and caffeine work together to produce sustained and focused energy, lasting up to six hours. Pique is also full of catechins, specifically EGCG, which is known for boosting metabolism," Cheng explains.
7. Have Ginger & Turmeric
According to Carolyn Harrington, Founder of Maty's Healthy Products, over email with Bustle, ginger and turmeric can affect our wellbeing and metabolisms positively by use of their anti-inflammatory properties, which have been found to boost mood, decrease stress, and enhance energy and sharpness. "Ginger & Turmeric both have anti-inflammatory healing properties. A recipe I like that incorporates both is this Turmeric Smoothie from preventdisease.com," Harrington says.
8. Eat Fermented Foods
Fermented foods, or probiotics, as commonly known, can boost wellbeing and digestion, which in turn can prevent our metabolisms from slowing down due to stress, digestive issues/poor gut flora, and inflammation, advises Bridget Lancaster, co-host of the Emmy-nominated show AMERICA’S TEST KITCHEN (ATK), over email with Bustle. "Health experts have recently linked fermented foods to gastroenterological efficiency. In fact, fermented vegetables have a higher level of lactobacilli that enhance digestibility, increase vitamin levels, and produce helpful enzymes, all of which promote healthy intestinal flora," Lancaster explains.
9. Do Strength Training Regularly
"Train. Muscle training is great way to boost your metabolism. Increased muscle mass, automatically burns more calories at rest and automatically increased metabolism," says Dr. Lisa Ashe, Medical Director, Be Well Medical Group, over email with Bustle. When you hit the gym, head beyond the treadmills and take a stab at more weight bearing exercises and equipment for a more chronically elevated metabolism in the day.
10. Eat Enough Food
"Make you sure you eat enough calories, and Increase the amount of protein you eat helps decrease fat storage, increases muscles mass, and boost your metabolism. A good rule of thumb is 1mg of protein per 1kg of weight in a healthy active individual with normal kidney function," advises Ashe. Ashe also recommends limiting alcohol mid-day, as alcohol can slow the metabolism.
11. Take A Nap
If you notice energy sagging mid-day, take a quick nap to rejuvenate yourself upon waking up and to make sure that you're getting enough sleep in each day and night as a total, advises Ashe. "Proper amounts of sleep are necessary in order to regulate metabolism. If you are sleep deprived, fat cells and glucose are not burned as they normally wound and it can lead to weight gain and insulin resistance which ultimately leads to diabetes," Ashe explains.
If you notice your metabolism slowing mid-day, try one of these measures to get it revved up again, so that you can go on feeling more energized, excited, and focused on what's ahead of you. Having a high metabolism doesn't have to be genetically decided, as these lifestyle factors can help create a metabolism that you desire and can feel good about moving forward.
Images: Pixabay (12); Allison Gore/Bustle