Ten tips to boost your metabolism, jumpstart weight loss, and ultimately have you feeling more energetic. Read to learn how to get started.
Boosting metabolism is the goal of anyone wanting to lose weight. Why? Because these chemical reactions that take place naturally in your body set the tone for how fast you burn calories.
Some people inherently have a higher metabolism than others. Men usually burn calories faster than women, and most people experience a slow-down in metabolism when they hit age 40.
While age, gender, and genetics are out of your control, Profile by Sanford has put together a list of tips—both nutritional and behavioral—to help reboot your metabolism, jumpstart weight loss, and ultimately have you feeling more energetic!
Tip #1: Drink more water
In addition to boosting your metabolism, water helps maintain the balance of fluids in your body, energizes your muscles, and aids in digestion. We recommend our members set a goal of drinking 64 ounces of water a day, or eight 8-ounce glasses of water (visualize the size of a half-gallon of milk). We then encourage our members to work their way up to 128 ounces of water a day, the equivalent of a gallon. You can increase your water intake by drinking a glass of water before you walk out the door in the morning or by reaching for water instead of sodas or energy drinks throughout the day.
Tip #2: Eat protein at every meal
It takes more calories to digest protein than fat or carbohydrates, which is why we recommend our members include protein in every meal. Protein options can include lean beef, turkey, fish, low-fat dairy products, nuts, tofu, beans, eggs, and protein meal replacements.
Tip #3: Eat a small meal or snack every 3-4 hours
We encourage our members to eat a small, healthy meal or snack every 3-4 hours throughout the day to keep their metabolism cranking. The meals and snacks should include the appropriate portion size of the five food groups: fruits and veggies, starches, dairy, protein, and healthy fats.
Tip #4: Eat whole grains
Like protein, your body burns more calories digesting whole grains than processed grains. So, we recommend our members replace bread and pasta with whole grains such as brown rice, oatmeal, and quinoa.
Tip #5: Drink tea and black coffee
Teas and coffee have been shown to increase metabolism and promote fat burning in some people. Be mindful of using creamers and sugars, as they often contain hidden calories and chemicals that will offset your weight loss efforts. We advise our members to keep their caffeine consumption around 32 ounces (or about 4 cups of coffee) to avoid negative side effects such as shakiness or insomnia.
Tip #6: Enjoy alcohol in moderation
Alcohol slows down metabolism because the body always processes it before food. We advise our members to enjoy alcohol in moderation to avoid the side effects of snacking and overeating. It’s also helpful to consider how alcohol will make you feel the next day.
Tip #7: Avoid stress
When you’re anxious or under pressure, your body reacts by producing a stress hormone called cortisol. High cortisol levels may cause you to give in to unhealthy stress-induced behaviors. That is why it’s so important to manage your stress with self-care, meditation, and social support. It can help to exercise, find or create a quiet space in your home to relax, or talk with someone you trust about what you are going through.
Tip #8: Exercise
Exercise helps your body burn more calories and increase metabolism, and you’ll reap the benefit long after you stop sweating. Find an activity that you enjoy doing—such as walking, playing tennis, or golfing—and that makes your body feel good afterward. If you enjoy the activity, you are more likely to partake in it more, which is a win-win all around.
Tip #9: Resistance or weight training
Your muscles continue to burn calories even after exercise. You can increase the muscles in your body with resistance or weight training. This can boost your metabolism no matter where you are in your fitness journey. Bodyweight exercises are just as effective as lifting a barbell!
Tip #10: Get enough sleep
Sleep is as important to weight loss as nutrition and exercise. When your body doesn’t get enough rest, it impacts your appetite, fullness, and food choices. We recommend a consistent nightly routine, being mindful of your caffeine intake, and keeping naps to less than 45 minutes.
These 10 tips are a small sampling of the healthy lifestyle education you receive as a Profile by Sanford member. Profile is a science-based nutrition program that combines compassionate, one-on-one health coaching with sensible meal planning and practical lifestyle behaviors to help you lose weight and be healthy. If you have any questions about how to reboot your metabolism or would like to learn more about our program, please schedule your free consultation today!