Do These 5 Things to Boost Your Metabolism this Week
1. Get Enough Sleep
Sleep deprivation can upset body chemistry, increases stress levels and as a result, cause your metabolism to slow down. Keep your metabolism running at top speed by getting 7-9 hours of sleep a night. While we sleep our bodies release important hormones that have beneficial effects on tissue and muscle repair and your metabolism. On the flip side, sleep deprivation can cause an increase in the stress hormone Corisol that increases appetite and slows metabolism.
2. Strength Train
Strength training is an important aspect of any fitness program. Your metabolism depends greatly on body composition. Lean muscle mass burns more calories than fat, even when your body is at rest. Strength training will increase your body’s lean muscle mass, burn more calories and boost metabolism. Grab a set of dumbbells and get your strength training in for the day!
3. Drink Plenty of Water
Drinking enough water daily is essential for keeping your metabolism running. The recommended amount of water intake is at least 8 cups daily, and more if you work out. Drinking enough water can also help you feel fuller and avoid overeating at meals. Some studies show that drinking specifically cold water throughout the day helps burn more calories because your body has to work to heat the fluid to your core temperature. Monitor your water intake throughout the day to prevent dehydration and make sure to rehydrate after a tough workout.
4. Eat Every 3-4 Hours
Eat throughout the day to keep blood sugar levels stable and your metabolism going strong. Also, make sure to eat something healthy first thing in the morning to jump-start your metabolism. Your body digests and metabolizes food in about 3-4 hours, so eating small meals and snacks throughout the day will help keep energy and blood sugar levels stable. Pack healthy snacks to take with you during the day so you can eat healthy small meals no matter where you are.
5. Power your Day with Protein
Protein has a high thermic effect, meaning your body has to expend more energy to digest protein versus carbs. As a result, powering your diet with protein will help burn extra calories. Protein also contributes to the creation of lean muscles mass, which as we just learned keeps your metabolism going fast. The Food and Nutrition Board recommends that adults get about 10-35% of calories from protein. Work to achieve this percentage in your diet and eat plenty of lean meats, beans and nuts to reach the optimal percentage.
Do these 5 things this week to boost your metabolism and jump start weight loss and a healthy lifestyle! Leave comments and questions below!
xoxo,
Your Trainer Marielle