Now that we’re through the winter months and entering into the season of new beginnings, it’s time to figure out how to get back in the swing of things. And, if you’ve already set intentions that include healthier eating and activity, then starting with a jump start to your metabolism can help make the difference to living your intentions well.
1. Stay Satiated
Even if you’re trying to lose a few extra pounds that appeared over the holidays, staying fairly full is key to your success in managing your metabolism and your weight. Eat slowly, until you’re about 90% full, and then stop. This will allow you to determine if you really do need more sustenance or if you’re just eating out of habit. Even if you’re aiming to reduce your caloric intake, starving will only make your metabolism slower as it tries to store the limited energy its being provided - and that’s the opposite of our goal.
2. Commit to Breakfast
It’s not surprising that those who don’t eat a healthy breakfast or first meal of the day actually tend to gain more weight over time. That’s because those who skip this meal tend to make up for it (and more) by overeating at lunch, snack times, and dinner. After a good night’s rest your body is primed to accept the fuel it needs to move through the day. In fact, it needs more fuel because it’s been hours with your metabolism in resting mode! Try a breakfast that’s high in protein, and has some complex carbohydrates and a bit of fat to jumpstart your metabolism and keep you satisfied until lunch time.
3. Increase Water Intake
Whether via glasses of water or broth based soups, giving your body quality fluids is essential to having a well-hydrated metabolism. Water helps keep nutrients flowing into your cells, carries toxins out of your body, and is key to a happy digestive systems. It also keeps you feeling full, and can help you burn more calories by keeping your metabolism higher over time! Moreover, the extra nutrients found in broth based soups are ‘soup-er’ ways of digesting much needed vitamins and minerals with minimal taxing of the digestive system. And, after a season of indulgence, that’s something from which we can all benefit!
4. Drink Tea
The antioxidants in 1-2 cups black, green, and white tea (as well as coffee) are beneficial to revving up your metabolism and keeping it chugging along healthily. Herbal teas such as fennel, mint, or ginger tea after a meal can assist your digestion without added caffeine.
5. Spice Can Be Nice
Studies are showing that the thermogenic properties of peppers and capsaicin, a compound in chiles, can temporarily increase your body temperature, helping it to burn more calories in short bursts of time.
6. Include Intervals
Any form of exercise can be bolstered with the addition of the short bursts of cardiovascular activity also known as ‘Interval Training’. Adding in 2-5 minute bursts of jumping jacks, skipping, or burpees seem like they’re ‘in the moment’ kick starts but they’re all great ways of building long lasting metabolism increases.
7. Turn Down Stress
It’s been long understood that high levels of stress hormones like cortisol can result in a slowed metabolism and eventual weight gain. The opposite is also true: by turning down the stress in our lives we can help our brains, hormones, and bodies relax, a natural reboot for our metabolism.
8. Stimulate Your Stomach
If you consistently experience symptoms like heaviness after a meal, acid reflux, or bloating, food allergies, undigested food in stool, flatulence, or even nausea after taking supplements you might be suffering from low stomach acid or insufficient digestive enzymes which, in turn, can result in lowered metabolism. Talk to your Naturopathic Doctor about optimizing digestion and ensuring your success.
9. Sleep Soundly
The quality of your sleep doesn’t just affect your moods and alertness, it also has a profound effect on your metabolic state because deep REM sleep, is the body’s time for rest and repair - and that includes how the body manages stress hormones, blood sugar levels, and growth hormones - all of which play critical roles in our metabolism. We’re still learning much more about how important consistent sleep and rest are for our health, but what we do know for sure is that a sleep deprived body is slower and more lethargic which means weight management is harder. So if you choose just one of these tips to follow, make it to get more sleep, more often, first!
Looking for personalized assistance in maintaining a healthy metabolism? I can help you navigate this and provide you with a fully customized plan for your better health. To book your appointment call us at 416-400-6280 or email us at info@natcanintegrative.com and ask for Dr. Amita Sachdev, Naturopathic Doctor: Family Health & Cancer Support.
To your good health!
Sincerely,
Dr. Amita Sachdev BScN, (RN), ND