5 EASY WAYS TO BOOST YOUR METABOLISM

Metabolism refers to the rate at which your body burns calories. Your metabolic rate is your personal “calories-per-hour” number. Your metabolism is lowest while you sleep and highest during and right after vigorous exercise. Here are a few tips for raising your metabolism:

1. DON’T SKIP BREAKFAST

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while, but generally backfires causing severe hunger and overeating later in the day. Breakfast should include a source of protein, fruits and vegetables, some complex carbohydrates like whole grain (granola or oatmeal), along with a source of healthy fat (olive oil or nuts) to keep your energy levels even and hunger in check. Think that's too much volume? Try a green smoothie with protein powder and omega-3 supplements!

2. EAT MORE OFTEN

Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar. When blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down your metabolism to conserve energy.

3. EAT PROTEIN AT EVERY MEAL

Protein takes more energy and time to digest, and will leave you feeling full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole grain bread; hummus and pita; vegetarian bean chili; nut butter and veggies; or even biked eggs (6 grams of protein per egg). Avoid protein snack bars that are often loaded with unnecessary sugars.

4. HOLD OFF ON SNACKING

Many of us grab a snack for quick energy when we are feeling tired, but do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk and stay hydrated with water. This will raise your heart rate and give you a boost of energy. If you are truly more hungry than tired, you may not be eating enough at your meals. Consider a protein snack like half a boiled egg or hummus and veggies.

5. CONSUME ENOUGH FOR YOUR BODY’S NEEDS

Eating too little slows your body’s metabolism the same way eating too infrequently does. If you want to lose weight, do not slash your calories. Instead, choose to eat an abundance of healthy foods and avoid things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber. Also consider eating 3 servings of vegetables for every serving of fruit.

Although a healthy diet is one step towards a healthy metabolic rate, a healthy nervous system is even more important as it controls digestion, heart rate and the movement essential for a healthy body.