There are many misconceptions about metabolism with #1 being that you can’t change your metabolic rate. We’re happy to inform you that that’s certainly not the case. Many factors go into boosting your metabolism from the balance of your hormones to the amount of sleep you’re getting to the amount of stress you’re under. This week we share six ways to boost your metabolism naturally.
1. Make Time For Breakfast
This one is an oldie but a goodie. One of the simplest ways to kick-starting your metabolism is making sure you have something to eat first thing in the morning. Your metabolism is kind of like your car. If you don’t fuel it up before you start it, you won’t get very far. Your metabolism needs to be fueled after going through a fasting period while you sleep. If you skip breakfast, you will actually slow your metabolism down which will cause you to feel tired and sluggish. If you don’t have an appetite in the morning, try drinking a smoothie. You’ll get the fuel your metabolism needs and you can take it on the go.
2. Eat More Fiber
Eating meals high in fiber has been proven to increase your metabolism by up to 30%. Consuming high-fiber meals also reduces your risk of obesity, cardiovascular disease and type 2 diabetes. Split peas, lentils, black beans, lima beans and artichokes all have at least 10g of fiber or more per 1 cup serving making them FIVE of the best sources of fiber. Try putting together a five bean soup to get the fiber benefits you need/want while also fueling that craving you have for savory comfort food.
3. Make Sleep Your Best Friend
How comforting it is to hear that more sleep at night actually means a faster metabolism the next day. Some studies have proven that even one night of disruption in our circadian rhythm can have a negative effect for our metabolism on both a hormonal and cellular level. It’s also important to mention that the quality of sleep you’re getting plays a key role as well. If you’re getting 7-8 hours of sleep a night but of poor quality, you won’t likely be boosting your metabolism. Have problems sleeping? Try making a few simple changes to your sleeping habits like investing in new linens, investing in a sound machine, turning the temp down lower or even trying a new shade of paint on the walls.
4. Tone Those Muscles
Not only does muscle weigh more than fat, but it uses more energy too. The average person who strength-trains 30-40 minutes twice a week for 4 months will increase their resting metabolism by 100 calories per day. How great is that?! That means you’re resetting your thermostat to continue running at that rate even on the days when you don’t make it to the gym.
5. Stay Hello to Adaptogens
Adaptogens are natural substances that help the body ADAPT to stress and promote a normalizing effect on body functions. Remember when we mentioned hormone imbalances and stress can affect your metabolic rate? When your body is under chronic stress, it tends to play a part in your hormones being out of balance.
Ashwagandha is an adaptogen used in Ayurvedic and Chinese medicine as a cure-all tonic. Interestingly, it has actually been proven to reduce the amount of cortisol (stress hormone) produced in the body. How does this effect your metabolism you ask? When your body has excess cortisol, it also leads to raised insulin levels meaning you’ll be having some major cravings for starches and sweets.
Maca root is an endocrine adaptogen, meaning that it does not contain any hormones, but rather it contains the nutrients necessary to support normal hormone production. It also has the ability to nourish adrenal fatigue and reduce stress hormones. Normalizing your hormone balance and stress levels really are an important key to solving many of our body’s ailments. In this case, normalizing them is essential to reducing your stress and revving up your metabolism!
6. Drink The Right Liquids
What you drink also has an effect on boosting your metabolism. Green tea and water should be your go-to drinks. Green tea has the ability to increase your metabolism by 4% in 24 hours. That said, 3-5 cups a day can help you burn an extra 70 calories. This may not seem like much but 70 cals a day adds up to 7 pounds a year!
Your body also needs water to digest food properly in order to keep your metabolism running strong. If you don’t drink enough of it, it will actually cause your metabolism to slow down or even come to a halt. A good way to determine how much water you should be drinking is to take your body weight and divide it by two. Use THAT number as the amount of ounces you should be drinking daily. Keep in mind, that number should differ depending on the amount of activity you are doing. The more you do, the more you should drink!
By making a few simple changes to your daily habits, you can really give your metabolism a boost! Share with us some of your favorite ways to boost your metabolism naturally, we love hearing from you.
Please note: If you have a healthy diet and exercise regularly without results, there may be a larger issue at hand. If that’s the case, consider visiting your doctor to see if you could be suffering from a more serious problem that’s preventing your metabolism from functioning properly. Knowledge is power so listen to your body.
The Blendtopia Team