You know you need to lose weight and everyone keeps talking about metabolism and how you need to stoke it, boost it, accelerate it, etc.
So just how do you do that?
There are actually many different ways to accomplish this and some you may already know about.
We are just going to start with 7 today so that it isn’t overwhelming and continue to paralyze you with too much information.
Here are 7 ways to stoke, boost, accelerate your metabolism you can start today.
7. Eat Breakfast
Research has shown that by eating breakfast it can not only boost your metabolism but may also prevent overeating at your meals later in the day.
This has been studied many times and continues to show beneficial results. The studies have also shown that it increases a person’s chances of losing weight, which make sense. Your metabolism is getting faster and you are not over consuming calories during the day.
6. Lean Protein At Every Meal
Protein is a secret weapon when it comes to increasing your metabolic rate. You may know that protein will help slow down the rate of carbohydrate absorption. It also keeps your insulin response at a manageable level so that you don’t force your body to store more calories as fat.
It does one other powerful thing…
It burns calories just to digest and get absorbed.
It is called the Thermic Effect Of Food.
Food requires energy to get digested which means your metabolism has to work more and burn calories.
Well, protein requires almost twice as many calories to digest than carbs and fat.
Not only are you controlling your insulin levels when you combine lean protein at every meal, but you are also requiring your metabolism to burn more calories just to digest and utilize the protein.
A double bonus!!
When you consume for example 100 calories of carbohydrates you body burns 5-15 calories to digest and absorb that 100 calories of carbs. For Fat, it is even lower. 5-10 calories are used to digest and absorb 100 calories of fat.
When you eat 100 calories of lean protein it requires your body to burn or use 20-35 calories to digest and absorb those 100 protein calories.
So every time you eat lean protein it is possible that your body has to use up to one-third of what was consumed in stored calories to digest and absorb that protein.
So consume that lean protein at every meal so your body is forced to burn more stored calories just to digest the food you are eating.
5. Are You “REALLY” Hungry?
Just because your stomach is growling at you doesn’t mean you are hungry or that you need to eat something.
Your body is a complex maze of signals and pathways. At any given time your brain is giving dozens if not hundreds of signals to various areas of your body to control it and keep you alive.
So it would make sense that signals can get confused from time to time or signals are very close in similarity so your brain confuses the signals it receives.
One of those instances is hunger vs thirst…
Many times you may mistake thirst for hunger and you eat when you should be grabbing for a glass of water.
This is particularly true when you get hunger signals at times that you would normally not be hungry.
Here is what you should do instead…
Drink one 8-10 oz glass of water and wait 20 minutes. If the hunger or grumbling in your stomach goes away then you were thirsty and not hungry.
If the hunger is still there then go ahead and eat some protein or a low-calorie snack.
4. Plan Ahead Or Plan To Fail
Everyone’s lives are extremely busy and only getting busier, but the worst thing you can do to your eating habits or diet is to not plan ahead.
You can probably relate to this scenario…
You are out running kids to games or practices and you get that hunger pang. Well, you won’t be home for another hour and even when you get home the kids have to do their homework and maybe you have to finish up some work yourself.
So you sit and wait and keep getting hungrier and then on the way home you pick up some fast food because you just don’t have time to make a healthy dinner once you get home.
Now that may not happen every night, but one night leads to two and so forth. It is an accumulation of nights like this that start to pack on the pounds without you even realizing it.
By planning ahead you can bring a healthy snack with you so that you are not so hungry as well as prep some food before hand or even the night before so that all you have to do is throw it in the oven or heat it up when you come home and you now have a healthy dinner.
Now this is just one example of probably hundreds we could come up with, but you get the idea.
Plan your next day’s meals and snacks the night before and you will get through that day much healthier than if you just wing it.
3. Healthy Swaps
When possible swap out your current food selections for healthier options. You can even do this with ingredients.
Instead of mayonnaise, you can use greek yogurt in many recipes and dishes.
Craving something sweet? Try swapping out for some raspberries, orange or blueberries to give you have “sweet” reward response without all the excessive sugar and fat.
There are many ways to improve the nutritional status of your meals by making healthy swaps. This also ties into tip #4 and planning ahead.
2. Cut It In Half
Cut your portions in half. Over the years our plates we eat our food on have become larger and therefore so have our portions.
This is one of the leading reasons for our overconsumption of food.
I am not going to tell you to throw away your plates and buy smaller ones. Instead, we are going to divide up your plate.
Divide your plate into 4 sections. Just like you were cutting up a pie. In one-quarter of that plate, you have your carbs. The carbs whatever they may be should only be about the size of a baseball. That is the proper portion size.
Then in one of the other quadrants, you will have your vegetable choice. Now this can be the size of a baseball or even a softball if you want. They are low in calories and packed full of vitamins and minerals.
In the final two quadrants, you will have your lean protein source.
This is the easiest way to divide up your meals so that you don’t overeat on the calories you don’t need more of. It also tricks our brains into thinking we are eating a full plate of food despite that the plate is larger now than it was 20 years ago.
Sometimes you have to play tricks on your brain to get it to make the right decisions and to have you achieving your goals, which leads us to Tip #1
1. Carb Cycling
This is the ultimate tip in supercharging your metabolism because it forces your body to use stored fat for fuel and energy aka; you lose weight.
This form of eating also forces your metabolism to accelerate therefore burning more calories each and every day 24 hours a day.
Finally, you still get to eat carbs and also some of your favorite carbs at that, but you do so with what is called nutrient timing and manipulation.
The next page goes into great detail about what can be accomplished when you cycle your carbohydrates and how you still get to eat carbs while losing excess fat.