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Let's talk about metabolism
Every time you lift a weight, push a shopping cart, sleep, breathe, eat or bat an eyelash, you burn calories. This is also called your metabolism. If your metabolism is high, you're less likely to pack on extra pounds. If your metabolism is low, weight loss is harder. There are several ways to increase your metabolism; one of the most popular is through your diet.
Here are some steps you can take to speed up your metabolism, or keep it high
Step 1
Drink water. Water helps keep you hydrated, helps keep joints lubricated, aids in digestion and helps flush byproducts of fat from the system. Instead of drinking beverages that are high in calories and sugar such as soda, processed fruit juices, sweetened teas and lattes, drink water. Aim for eight glasses a day. If you want to crank up the metabolism a little more, drink it ice cold. This causes your body to work harder to warm the water, leading to more calories being burned.
Step 2
Don't skip the first meal of the day. If you get up in the morning and fly out the door without eating, you're setting yourself up for a slow metabolism. Make sure to eat a meal the first thing to kick-start your metabolism after an overnight fast. Some examples are yogurt, oatmeal and milk, eggs and toast and a granola bar.
Step 3
Eat protein. Of the three macronutrients, protein has the highest thermic effect on the body. This means that it takes the most calories to break it down. Keep your protein lean and low in fat. Some examples are chicken breast, turkey, fish, low-fat dairy products and beans. Egg whites are a good source of protein, there are 4 grams of protein per 1 medium size egg white.
Step 4
Avoid foods that can slow you down. Foods that are high in fat should be avoided because they slow metabolism. Eat foods that are nutrient dense and high in vitamins and minerals such as fruits, vegetables, whole grains, seeds and nuts.
Step 5
Eat more often. When you go long periods without eating, your body goes into starvation mode not knowing when it's going to be fed again. This causes your body to hold onto stored fat for energy. To increase your metabolism, eat a portion-controlled, balanced meal every two to three hours throughout the day. An example of such a meal is salmon with steamed cauliflower and quinoa.
