I can’t tell you how often I’ve been told I’m lucky because I have a good metabolism and can eat pizza, donuts, ice cream, bagels, you name it. Two things here. 1. You have to keep in mind my social media (like anyone else’s) is a highlight reel. A majority of what I eat is definitely not those things listed above, they are sprinkled in. 2. I know what I am doing. My metabolism isn’t luck, it’s because I understand how the human body works and apply that to my habits.
That being said, here are my 10 tips to boost your metabolism so you can stop blaming yours ; )
1. LIFT HEAVY. No it will not make you bulky. Building muscle burns fat. It is scientifically proven that the more muscle mass you have, the higher your metabolic rate. So go get liftin’.
2. SLEEP MORE. Sleep deprivation directly influences your hunger and fullness hormones (Leptin and Ghrelin). Ghrelin lets you know it’s time to eat. Leptin lets you know when you’ve had enough. When you are sleep deprived, your body makes more ghrelin and less leptin. You can see where this can lead to some issues. Also, when you don’t get enough sleep, you are more likely to seek out something highly palatable because your need for something that will give you quick energy and a sense of reward/pleasure is increased (since being tired is not rewarding or pleasurable).
3. DRINK ALL THE WATER. Not only does this help with digestion, flushing out toxins, energy levels and healthy skin, to name a few. Water increases your daily expenditure (not by much but it adds up over time). Water also helps keep you full between meals to prevent overeating. Sometimes you may think you are hungry when really you just need to hydrate. Next time you feel hunger, drink a tall glass of water and see if you still feel it. If so, it’s true hunger. If not, you were just thirsty!
4. EAT ENOUGH PROTEIN. Protein is not only the most satiating macronutrient, it also has the highest Thermic Effect of Food (TEF). This means that it’s costs the body more calories to break down (your body burns more calories breaking down protein than any other macronutrient). Having sufficient protein present at each meal will also help keep your blood sugar stable.
5. MOVE. Of course regular exercise (cough cough lifting weights) will help but if you’re mostly sedentary outside of that, you’re cutting yourself short! If you work a desk job, try to get up and walk around often. I personally felt so amazing when I started focusing on getting my 10k steps in a day. Aside from boosting your daily expenditure, I found this also helps with digestion!
6. CONSUME MICRONUTRIENTS. Probably one of the most overlooked concept in health/fitness. Micronutrients and needed in every single cell, process & function in your body. If you want to optimize ALL of your body’s systems (metabolism included), get those micronutrients in! First, by eating a variety of fruits, veggies, nuts/seeds, meats, grains etc. and second by taking a high quality multivitamin to fill the gaps. Nobody gets all of the micronutrients their body needs through food, taking a multivitamin ensures this. I mean, why wouldn’t you want your body to work better?
7. TAKE PROBIOTICS. A healthy gut is going to determine the health of everything else, especially metabolism. Some things I like incorporating that contain probiotics are: kombucha, fermented vegetables (like kimchi & sour kraut) & cultured cottage cheese (I like the Nancy’s brand). I personally use the micro factor packs by 1st Phorm that contain a probiotic & multi vitamin (along with digestive enzymes, fruit & veggies pill, CoQ10 & antioxidants). Check them out HERE. Truly a great deal for all you are getting!
8. STOP DIETING. Here’s the deal. The less calories you eat over time, the more your body adapts to those low calories. So if you’re wondering why you’re eating so little but not losing any weight, it’s probably because you’ve been dieting for so long, your body has now adapted. Whatever amount of calories you’re consuming is now your body’s maintenance calories. Our bodies are very smart and very efficient. If you want to improve your metabolism, I recommend you slowly start increasing your calories so your metabolism adapts upward. This is something I do help clients with, so if you need help increasing your calories without gaining weight, don’t hesitate to reach out!
9. EAT LARGER, BALANCED MEALS. Many people are still stuck in the train of thought that smaller, more frequent meals ‘strokes the metabolic fire’. While I used to be on board with this, the more I research, the more I find this to be untrue and even detrimental to fat loss and/or overall health. I talked more about this in THIS newsletter but long story short, larger, balanced meals will balance your blood sugar, keep you energized and less likely to snack/overeat.
10. QUIT IT WITH THE WEIRD SHIT YOU READ ONLINE. Listen, if apple cider vinegar really helped you burn fat, we’d all have six packs. Fat loss, improving your metabolism and achieving good health are all things that take time and requires taking control of multiple aspects of self care (like the first 9 steps). There’s no pill or quick fix that will get you to where you want to be. It’s accepting that it’s going to be a journey and there are multiple lifestyle changes that may need to take place.