Waking up today like……………
because, its MOVING WEEK!!!!!!! We are officially closing on Thursday and moving into our very first home as home-owners! This is going to be a very crazy week for me so the posts will probably be a little scarce.. I am already a hot mess today as I started packing most of our clothes and couldnt find certain things this morning. Ugh. Hopefully this isnt a sign of things to come this week. I will need lots of energy and coffee this week because we still have LOTS of packing to do.
Speaking of energy, I have been feeling great lately after the detox. The first source of energy I start with everyday is my protein packed Peanut Butter & Banana Smoothie! Gives me energy and keeps me full until lunch. It is also a metabolism booster which is something I have really been all about lately. This is one area that I have never been blessed with naturally so anything that I can do to help increase it, I am willing to try!
WHAT IS METABOLISM?
Metabolism is a chemical process that occurs within an organism that helps it to maintain and sustain life. The chemical reactions of metabolism are organized into metabolic pathways, in which one chemical is changed through a process of steps. This process is completed through the action of another chemical, by a sequence of enzymes. Your metabolism is like the ever-running battery of your body that helps everything function. It governs your energy and rate of caloric burn and plays a role in how fast you digest food, how much you sleep and how often you get hungry.
It also plays a key role in how well you are able to lose weight. Having a well functioning metabolic system means you will burn more calories at rest than if your metabolic system is underperforming. More calories at rest means fewer you need to burn through exercise and leads to faster weight loss.
WHY DOES METABOLIC RATE VARY?
Every time we eat or drink, our metabolism converts all the calories from the food into energy. Our size, gender, and age play a large factor into determining our metabolic rate. For most people, metabolism seems to slow down after age 40. Men tend to have a higher metabolic rate than women. In addition to these factors, there are some things that we can do to independently control our rate of metabolism.
Here are 6 ways that I have found best to keep your metabolism increased:
1. Have protein for breakfast (and fewer carbs)
When carbohydrates are broken down, they release glucose, a fuel source for the body and the same thing that causes our blood sugar levels to go up and down. If you start your day with carbohydrates, you are essentially coming out of a fast, where you have low blood sugar and feeding your body something that will spike the blood sugar. This then sets your body up to crave that spike (sugar) all day long. Instead, minimize the carbs and add some protein for breakfast to give you a more sustained energy source.
2. Engage in muscle-building exercises
Every pound of muscle uses 6 calories per day. The more muscle, the higher the metabolic rate. Lift weights. Pump iron. Muscle burns 73 more calories per kilogram per day than fat. Every muscle cell that you gain constantly burns calories for you, even while you are resting or sleeping. Lifting weights has made the difference in my weight by 15 pounds. I have not gone back to my pre-wedding weight since I started lifting weights twice a week.
Another way to help boost metabolism is by adding high-intensity intervals into your workout. If you work out for 20 minutes, try exercising moderately for about three minutes (running or riding a bike, for example) and then alternate three minutes with 30 seconds of an all-out effort. If you are walking steadily, add short bursts of jogging, for example.
No, I don’t mean go several days without food, or starve yourself, but the body is meant to have a certain amount of fasting each day to allow for proper digestion, elimination and cleansing of toxins. Typically, this period is from 7 or 8 pm to 7 or 8 am the next day. This time allows for proper digestion etc., but also allows your metabolism to take a rest before revving up for the next day. If possible avoid eating after 8 pm and then have breakfast, approximately 12 hours since your last meal. Doing a cleanse or detox helps rid of toxins and reset your body to make healthier food choices.
4. Eat small, healthy meals all day
Studies show that people who eat small, healthy snacks (such as fruit, nuts, etc.) every 3 or 4 hours, tend to burn more calories than those who eat three large meals a day. Increasing intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism. Vegetables are low in calories, yet high in nutrients.
Foods that boost your metabolism:
5. Drink plenty of water
I know this is a no brainer and most people know to drink as much as water as possible. It is one of the first sources of boosting your metabolism first thing in the day and keeping it increased throughout the day. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a full glass of water before every meal and snack. This will also help prevent over eating. One thing I have learned to do is drink a whole bottle of water right before we go to dinner… I usually take home leftovers because I fill up faster.
6. Keep laughing!
We all love ways to burn calories that involves doing something you enjoy doing. It doesn’t even involve eating food we are not big fans of… Laughter! Research proves that laughing for as much as 10 minutes per day can burn energy and improve health. Laughter increases the metabolic rate. This heat output could then be translated as an increase in metabolism. Metabolic rates can be increased by 10 to 40 calories by laughing. Its like “free exercise” plus more!
What are some ways you boost your metabolism? Are there certain exercises you find to help?