5 easy ways to fire up your metabolism

All of us want a metabolism that runs like a Ferrari instead of an SUV.  We want that type of metabolism that helps us effortlessly – or so it seems – to burn calories like a charm keeping our weight in a healthy range for our unique body type. 

If your metabolism seems to be running in low gear lately, there are certain things you can do to change that.  It’s the little things that make a big difference in how you burn and utilize the rate at which you expend calories to fuel your day-to-day activities.  If you make these subtle changes, you will be turning on your fat-burning engine igniting your metabolism to be a more efficient and energetic part of your body machinery, just like a Ferrari.

Boosting your metabolism starts with how you eat.  They say your “diet” or way of eating is in the driver’s seat for reaching a healthy body weight while exercise are the wheels keeping it going.  This article focuses on 5 dietary ways you can boost your metabolism setting it at a higher speed:

1.   Eat breakfast within an hour after waking up

Yes, breakfast is important for controlling body weight.  No one is saying you have to jump out of bed and immediately eat breakfast.  Many people are not hungry right upon waking.  But do try to eat this all-important meal within an hour after rising.  It’s not that eating breakfast magically makes you burn more calories.  Rather what that meal does is to help you manage your hunger better during the day resulting in an overall lower daily calorie intake.  If you skip breakfast, you are only setting yourself up to use this as an excuse to overeat later in the day. 

2.  Eat up to six times a day

To some people this may sound extreme, but to help your metabolism burn efficiently, you need to be feeding your body at least every 3-4 hours while awake.  Why this is recommended is it establishes better blood sugar stability, keeps you from getting overly hungry, and is supplying your body with timed intervals of calories keeping you energized all day long.  When go for hours and hours throughout the day without eating, your metabolism will slow down to where you burn less calories. 

3.  Make your portion sizes matter

Did you know that counting calories is really sort of old school?  A much more simple and effective means of eating the right amount is to be mindful of portion size.  Sticking to a set portion size of food at each meal and snack will minimize hunger but without overstuffing yourself.  Most of us dramatically underestimate the amount of food we eat. But if we use proper portion size control, we are in the driver’s seat in choosing appropriate amounts we are feeding our body.  Utilizing visual cues of familiar item can keep us on track for reaching a healthier weight.

4.  Have a mix of healthy carbs with protein at every meal and snack

 Did you know that all plant based foods are carbohydrates?  The only animal based food that contains carbs is milk and yogurt that is made from it.  The trick is to choose healthy carbs which include all fruits and vegetables, whole grains, nuts, seeds, beans, and milk products.  These nutrient-rich carbs are fueling your body with valuable vitamins, minerals, and antioxidants keeping you immune system running smoothly.  A protein source at every meal or snack could include eggs, nuts, cheese, low-fat dairy like milk or yogurt, beans, lean beef, poultry, or fish.  Protein takes longer to digest helping you feel fuller for a longer period of time preventing hunger swings tempting you to seek out those not-so-healthy carbs like sugary beverages and highly processed foods.

5. Eat a healthy fat everyday

Fats are back and in a healthy way.  There was a time when “fat” was a dirty word in the world of nutrition.  We now know that it depends on the source and those healthy fat sources include fatty fish like salmon, tuna, halibut, trout, and sardines, along with nuts, seeds, avocados, eggs, cheese, olives and olive oil, Greek yogurt, and soybeans.  Fats are necessary to help your metabolism perform optimally in addition to the fact, fats taste good and provide satiety.  But, remember to put the brakes on the amount – watch your portion size while enjoying a couple of small good-for-you fats each day.