10 Tips for Your Metabolism
1. Eat breakfast within 45 minutes of waking up.
If you happen to notice that you are really hungry in the morning and your stomach is already growling before you even get a chance to brush your teeth. This is because you have fasted all night while asleep and you need food to jump start your metabolism, and, without food your metabolism will slow down. It is very important to eat within 30-45 minutes of waking up. We never want to starve our bodies just get them through to the next meal.
2. Eat every 2-3 hours
Why is it necessary to eat every 2 to 3 hours a day? As a child our mothers fed us every 2 to 3 hours. Why did our habits change? Eating small meals every 2 to 3 hours can speed up your metabolism in no time. You wont be as hungry if you split your meals up and you will give your body a chance to catch up with digesting and breaking down the food you just ate so that you can eat in another 2 to 3 hours. By eating bigger meals you overload and overwhelm your system and it can lead to feeling sleepy and or sluggish. Perfect example is "Thanksgiving Dinner".
3. Eat a balance of protein and complex carbs
Protein and complex carbs are the best combination. Your body will benefit from the nutritious vitamins and you'll be feeding your muscle at the same time. Combinations like chicken and steamed vegetables, fish and vegetables are good to eat for dinner if they are light enough. Try to stay away from simple carbs like pasta unless its whole-wheat. The body needs complex carbs to function properly. Carbohydrates are used by your body for fuel and energy. Simple carbs should be limited. Complex carbs are essential and crucial that every person needs in their daily eating habits. If your body doesn't get enough carbohydrates, your body will shut down. Carbohydrates are converted to what they call glucose which is used by the body and brain for fuel. Without carbs you will notice lack of energy, and signs of exhaustion.
4. Stay hydrated
Drink water every time you get the chance. Water cleans out the body and flushes the toxins out. Divide your weight into half. For example 179 divided into twice equals 89. Eighty nine ounces of water per day. Gradually work your self up to this number. It will take some time and habit. Although drinking water might seem bothersome to people. It can help you in a lot of ways. Increasing your water intake means going to the bathroom more frequently. This can be not only discouraging but can interfere with your normal work and life habits. It seems the water going out is just as fast as the water is coming in. To most people, they find unnecessary, and they drop their new hydration habits. If these people would only know that water can flush our toxins and extra waste the body has been holding on for years. As you continue to provide the sufficient water amount for your body, it gets rid of the extra water in your hips, waist, ankles, thighs, and many other places. Retained water means extra weight. You are excreting way more than you could possibly imagine. Your body will no longer retain water because it trusts that the water will return in great amounts.
5. If you need to snack, snack on protein.
Healthy sources of protein are best to snack on because please remember your body needs 75 to 100 grams of protein per day to maintain your healthy muscle and to help keep the fat off. Muscle eats fat. Stay within 100-150 calorie range with snacks. Your in need to tie your hunger over until the next 2 to 3 hours. Look for snacks low in sugar, fat and salt.
6. Incorporate strength training and cardio.
Muscle eats fat. One pound of lean muscle can burn up to 50 calories. Imagine your muscle doing the work for you. Strength training and cardio is a great combination to enhance your weight loss goals.
7. Say not to sugar. Sugar must be limited to the necessities.
Try aiming for low sugar products or proportionally limiting sugar. If necessary to have sugar in teas and coffee try an alternative; Stevia powder. Sweeteners are not good news and will open up a whole new can of worms for your body. Sweeteners have the ability to assist in weight gain. When normal neurotransmitters like aspartame and glutamate are distributed in excess, they will cause poisoning and lead to the death of the nerve cells within the brain and spinal cord. Toxic levels can be reached at this point. Please see sweeteners.
8. Add some spice to your life.
When spicy foods are consumed it boosts your metabolism. Why you ask? Well researchers have found when consuming spicy foods it can raise your body temperature. One study shows by eating a bowl of chili or any other spicy dish can temporarily increase a persons metabolism by 8 percent. Be careful, over consumption of spicy foods can cause ulcers and heart burn.
9. Get Sleep
Sleep is mandatory for proper brain and body functioning. Getting enough sleep should be first on your list because too little of sleep can cause weight gain. Scientist have found sleep deprivation increases levels of hunger hormone and decreases levels that make you feel full. The effects lead to over eating and weight gain. Also getting enough sleep equals a balanced mood.
10. Avoid stress
Yikes! Stress kills! "The dishes need to be done! It's time to go to work! I have deadlines!" No need to stress over things you have no control over. Take a breather. What can be done, can be done. What cannot be done, I wont stress over it! Take time for your self to relax and breath. Stress causes cortisol levels to raise which contribute to excess weight around your belly. Stress also causes premature aging. Don't let stress take over your life. Physical and emotional changes in life are bound to occur but there is no reason to let stress ruin all our hard work and steal our youth.
I hope these tips help you closer to your goals.