5 easy ways to boost 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 it is sure to back fire into severe hunger and you will be more likely to overeat later.  Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.

#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 to conserve energy…this effect hurts your weight loss efforts.

#3 Eat protein at every meal

Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel 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 wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

#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.  This will raise your heart rate and give you a boost of energy.  Follow it up with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

#5 Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating to infrequently does.  If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – 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.

How important are calories to an active lifestyle?

One of the first things individuals who are looking to lose weight do when starting a new active lifestyle is to severely restrict their calorie intake in order to lose excess weight quickly. Even seasoned athletes may restrict their diets even further in order to slim down for an up-and-coming event. Whereas consuming fewer calories will definitely help you to lose weight, it is detrimental to those who are active. A few of the effects of a restrictive diet are:

Having sufficient amounts of energy is pertinent to anyone who leads an active lifestyle. Because calories and fat are your body’s main sources of energy, restrictive diets will cause fatigue because the body has nothing to draw energy from.

Testosterone is a sex hormone that can be severely affected by a restrictive diet. This cannot only adversely affect energy levels in men, but it can also drastically reduce their sex drive.

Leptin is a hormone that regulates energy production. It is also known as the ‘hunger’ hormone which signals you to eat. When levels of this hormone are low, your brain triggers your body to start eating in order to boost its energy levels. By severely restricting your calorie intake, you are setting yourself up to feel constant hunger, which can lead to binge eating later.

A diet that is severely deficient in calories places your body under tremendous stress, as it thinks it is starving. To compensate for this lack, the thyroid severely slows down the metabolism in order to preserve energy, which can actually lead to weight gain. You may also experience depression, brain fog, hair loss and constipation.

Muscle requires a high amount of calories in order to maintain itself. When you adhere to an extremely calorie restrictive diet, your body often times starts consuming its own muscle tissue in order to sustain itself. Fat provides your body with the energy it needs, but if it cannot be found, muscle tissue is the next best thing. This results in decreased strength and muscle atrophy. Even though you may perform strength training exercises, you will not see the results you want, simply because there are not enough nutrients to support the development of healthy muscle.

If you are trying to lose weight, a good rule of thumb is to consume as many calories as you can, and still lose 1 to 2 pounds per week. If you are an active person who is not seeking to lose weight, you should consume as many calories as possible until you start gaining weight. Then, reduce your intake to a point where your weight is stabilized.

There really is no magic number of calories one person should consume. Everyone’s body type and metabolisms are different, therefore everyone needs a different daily calorie set in order to achieve and maintain their ideal body.

Eat plenty of lean protein and fresh fruits and vegetables per day, and your body will receive the proper nutrients it needs. Eating healthy foods instead of processed ones ensures you are consuming the correct types of calories to keep your body functioning at optimal levels.