We all have our own personal trainer working away inside our bodies, to burn calories and shed the f word- fat. It’s called metabolism. The faster your metabolism runs, the faster you burn calories and drop the dreaded pounds. AND believe it or not, you have control over your metabolic rate. Here are a few ways to get your metabolism into overdrive.
Eat a good breakfast Every. Day. If you don’t your body goes into starvation mode and then your metabolism slows down to conserve energy. Skip the Lucky Charms and Fruit Loops and go for lean proteins, complex carbohydrates and healthy fats. An omelet with 2 egg whites and one egg, oatmeal (the good stuff- no instant) mixed with berries and a teaspoon of omega-3 fish oil. You will be ready to take on the laundry dishes and poopy diapers before 10 o’ clock!
Drink your H2O cold Researchers at the University of Utah found that volunteers who drank eight to twelve 8 oz of water per day had higher metabolic rates than those who only downed four glasses. By drinking it cold it has to heat the water to your core temperature burning a few extra calories. Though it doesn’t add to much, making it a habit could add up to pounds lost with zero additional effort.
Pick protein for lunch Cramming protein into every meal helps maintain and build muscle. Muscle burns more calories than fat, even at rest. The ideal amount of protein is about 30 grams- the same as one cup of low fat cottage cheese or a four ounce boneless chicken boob. (At each meal.)
When you go grocery shopping
Look for heat
Capsaicin, the component that gives peppers their “hotness” can also fire up your metabolism by 23%! So start adding peppers to your cooking. Also, keep a jar of red pepper flakes handy for topping pizzas, pastas and stir-fries.
Grab some iron
Each month Martha comes we lose iron, causing our metabolism to slow down. Iron helps carry oxygen to your muscles. Stock up on beans, spinach and broccoli, the next time you are at the store.
Working Out
Mix It Up! Shorten your workout (yes!) but amp up the intensity and you’ll burn the same amount of calories or more in less time. Bursts of speed stimulate a fat-burning response within the muscles. Whether its riding, running, walking or dancing start by doing three eight second all- out sprints with 12 seconds at an easy recover pace. Work your way up until you can do 10 sprints over 20 minutes. Check out “Sizzle Calories” by Jillian I posted earlier in the year- its awesome!
Hit the hay early Not getting enough shut-eye, throws off the amounts of leptin and ghrelin- the hormones that help regulate energy use and appetite. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours a night had an increase in their body mass index. So turn off the tube, and get at least 8 hours a night.
Mariel
Owner & Author at Or so she says...
Mariel (mahr-eeee-elle) is a mother to six, wife to one. Loves homeschooling, golfing, cupcakes, traveling, cuddling, non-fiction books, gardening, James Taylor, family time, and a sexy wedge. This is her blog. Enjoy!
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Great suggestions!! I want to know, do you actually start your morning off with that kind of breakfast? Kudos to you if you do! I was proud of myself today, I actually ate breakfast – at 10:30 but hey, it was breakfast. I’m definitely going to remember these tips at today’s grocery store outing.
I didn’t know that about water! Now I have two reasons (besides this competition) to guzzle it down!
So, per the comment above…I sure don’t have egg white and fish oil. But, I’ll have the whole egg and make omlets all the time or breakfast burritos using my low-carb tortillas that I love. If I don’t have that I’m usually having a fruit smoothie with no sugar. Or, if I’m feeling lazy…a big glass of ice water and a handful of fruit leather.
Great tips and I always drink COLD water and now I can see why it’s a GREAT idea!! Thanks!
Good advice! I think all of them are do-able, except that last one. I just can’t seem to get in bed early. I’m a night-owl. Maybe it would be easier IF I made myself get early (and stay up…NO NAPS!) and put myself on a schedule. We’ll see!