Who else is feeling a little sluggish with the change of seasons? While I do believe we should be at our healthy weight year round, there’s something extra special about kicking your Fall + Winter body goals into high gear as the colder months approach. In my opinion, the safest and easiest way to get your body in tip-top-shape year round is by finding ways to boost your metabolism. Wondering how to do that? Check out my tips for ways to boost your metabolism below.
Boost Your Metabolism With These 6 Easy Steps!
Tip 1: Don’t Diet
Yes, you heard that right. The number one tip I can give my clients to help them improve their fat-burning metabolism is to stop dieting. Instead, eat small meals more frequently and choose wisely. Eat more nutrition-dense food — to crowd out the empty calories and keep you full all day. When you deprive yourself of nutrient-dense foods, you’re not only more susceptible to binge when you see chocolate chip cookies, but you’re actually slowing down your metabolism. Basically, your body thinks it is starving and holds on to that adipose fat for dear life.
Tip 2: Go to Bed Earlier
You’ve probably heard this a million times but your body needs at least 6-8 hours of good quality sleep to repair your muscles, organs and to regenerate your cells. When you sleep less, your stress hormones are up, your defenses are down and you are more likely to crave a carb-loaded breakfast, with simple sugars to temporarily boost your energy. Remember that carbs act as fast energy sources for our body.
Tip 3: Eat More Protein to Boost Your Metabolism
Eat more protein from all of the food groups (not just dairy or beef) but also beans, legumes, nuts, and seeds. You need protein because it basically plays a role in every critical function of your body. So make sure you eat plenty of protein-rich foods daily. How much protein per day? Well, this depends largely on your sex, age, health, lifestyle, fitness goals and more!
But for reference, the RDA guideline set by the Academy of Nutrition and Dietetics recommends 0.8g of protein per kg of your bodyweight. This is just a general requirement. Most people need more, especially vegetarians and vegans.
For example, a 130lb woman would need: 130lbs / 2.2 (conversion from lbs. to kg) = 59kg. 59kg x 0.8g protein = 47g of protein per day.
Tip 4: Get up, Stand up
This is such an easy way to boost your metabolism! It does not involve hours on a treadmill or killing yourself at Cross Fit. Studies have found that inactivity (4 hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. How many of us have sedentary jobs where we sit most of the time? Hello, almost 99.9 % of the U.S population!! So, put a timer on and step away from your desk every hour.
Stand up as often as possible, use a bathroom break as an excuse, go to the lunch room and grab some water, just get moving. This will help keep your fat burning enzymes active instead of putting them to sleep.
Tip 5: Drink Cold Water to Boost Your Metabolism
Drink water, water, water! Water is your best friend. Especially if it’s an ice cold one. One German study found that “drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year”. Since the water is cold, your body works harder to heat it to body temperature which means you burn calories, hydrated yourself and look amazing.
Tip 6. Fight Fat with Fiber
Fiber can help speed your metabolism as much as 30 percent. Studies found that those who eat the most fiber gain the least weight over time. Heck yes!!! According to the DRA, 25 g a day is a good amount to aim for if you are a woman and 38 grams per day if you are a man. The easiest way to get more fiber? Sneak it in. Sprinkle chia seeds and flaxseeds on your food. Munch on celery, carrots, raspberries and keep up that avocado toast habit!
What are your favorite ways to boost your metabolism? Have you tried any of the above tips? Comment below!!