Your metabolism includes all the bodily processes that convert food into energy that fuels your body. The rate at which these processes occur depends on many factors, from genetics to diet. Although you can't control all of these factors, there are many things that you can do to support your metabolism and boost your metabolic rate. Here are some daily habits that you can implement to support your metabolism.
Stay hydrated all day.
As soon as you wake up, drink a glass of water. Drinking water first thing in the morning "wakes up" your metabolism and gets things moving. In addition, it helps remove the toxins your body has worked hard to filter during the night. That doesn't mean to ignore your water bottle for the remainder of the day -- the digestive system needs water to function, and your metabolism will work better when you're hydrated. So get a good jump start in the morning, and carry your water with you all day long.
Move your body daily.
To get things moving in your digestive system, you need to move! Exercise is one of the best ways to support your metabolism. A mix of cardio, low-intensity workouts such as walking, Pilates and strength training will boost your metabolism. Click here see my exercise blog posts for ideas. If you have an office job and sit at your desk all day, try to get up periodically for short walks and take advantage of your lunch break to get some steps in. Strength training stimulates your metabolism even after the workout is complete, and it builds muscle, too.
Eat your fiber.
Fiber is a wonderful nutrient, but most of us aren't getting enough of it. Fiber is food for the healthy bacteria in our gut, but our bodies cannot digest it. Because of this, our bodies work extra hard to try and break it down, which burns more energy. Fiber also keeps you feeling full for longer, which means you won't feel the need to eat as often. In addition, fiber helps stabilize your blood sugar and prevent you from wanting to grab a sugary food or a caffeine energy boost.
Practice mindful eating.
Your metabolism works best at a healthy weight. By becoming more mindful of what and how much you eat, you will better understand your eating habits and hunger cues. Do you eat dinner while watching TV or talking on the phone? These habits might lead to overeating when we eat while distracted. Take the time to enjoy your meals and stop when you're full. Further, our body processes food better when it is in a rest and digest state. The body doesn't prioritize the breaking down of food and assimilating nutrients when it is stressed or needing to fight or flee. It is trying to send energy to your brain or limbs so you can get out of harms way.
Get enough sleep!
Like most bodily processes, your metabolism needs sleep and rest to function optimally. Lack of sleep will disrupt your metabolism and slow down your metabolic rate. Sleep deprivation also increases appetite and cravings, especially for unhealthy foods that are high in sugars or salt (think pre-packaged snacks). This could partially be because sleep deprivation disrupts the hunger hormones. A consistent sleep schedule will do wonders for your metabolism and overall health.
Stay hydrated all day.
As soon as you wake up, drink a glass of water. Drinking water first thing in the morning "wakes up" your metabolism and gets things moving. In addition, it helps remove the toxins your body has worked hard to filter during the night. That doesn't mean to ignore your water bottle for the remainder of the day -- the digestive system needs water to function, and your metabolism will work better when you're hydrated. So get a good jump start in the morning, and carry your water with you all day long.
Move your body daily.
To get things moving in your digestive system, you need to move! Exercise is one of the best ways to support your metabolism. A mix of cardio, low-intensity workouts such as walking, Pilates and strength training will boost your metabolism. Click here see my exercise blog posts for ideas. If you have an office job and sit at your desk all day, try to get up periodically for short walks and take advantage of your lunch break to get some steps in. Strength training stimulates your metabolism even after the workout is complete, and it builds muscle, too.
Eat your fiber.
Fiber is a wonderful nutrient, but most of us aren't getting enough of it. Fiber is food for the healthy bacteria in our gut, but our bodies cannot digest it. Because of this, our bodies work extra hard to try and break it down, which burns more energy. Fiber also keeps you feeling full for longer, which means you won't feel the need to eat as often. In addition, fiber helps stabilize your blood sugar and prevent you from wanting to grab a sugary food or a caffeine energy boost.
Practice mindful eating.
Your metabolism works best at a healthy weight. By becoming more mindful of what and how much you eat, you will better understand your eating habits and hunger cues. Do you eat dinner while watching TV or talking on the phone? These habits might lead to overeating when we eat while distracted. Take the time to enjoy your meals and stop when you're full. Further, our body processes food better when it is in a rest and digest state. The body doesn't prioritize the breaking down of food and assimilating nutrients when it is stressed or needing to fight or flee. It is trying to send energy to your brain or limbs so you can get out of harms way.
Get enough sleep!
Like most bodily processes, your metabolism needs sleep and rest to function optimally. Lack of sleep will disrupt your metabolism and slow down your metabolic rate. Sleep deprivation also increases appetite and cravings, especially for unhealthy foods that are high in sugars or salt (think pre-packaged snacks). This could partially be because sleep deprivation disrupts the hunger hormones. A consistent sleep schedule will do wonders for your metabolism and overall health.
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