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When it comes to your weight, your metabolism can make or break it. The Calorie Control Council found that over 60% of Americans blame metabolism for their extra pounds. In addition to reaching your weight loss goals, improving your metabolism can bring other positive changes including weight stability, increased energy, blood circulation, and improved mood. So what are you waiting for?
Your resting metabolic rate (RMR) is the number of calories burned at rest. Your RMR is at its lowest when you’re sleeping, but it can also slow down over time from age, hormonal changes, weight gain, and genetics. Read more to find out how you can boost your metabolism – and keep it there!
Get More Zzzz’s
Strive to get seven to eight hours of sleep a night. Sleep deprivation can negatively change your hormone balance, stress levels, and appetite. The University of Chicago found that those who slept for five hours a night were hungrier and lost 55% less weight than those who slept eight hours a night. The more you sleep, the more you give your metabolism time to charge up in preparation for the next day’s intake of calories. When you snooze, you lose – literally!
Just Keep Moving
As a general rule, it’s best to have small frequent workouts throughout the day, creating a stable metabolism rate, which will keep your appetite in check. Staying moderately active also builds lean muscle mass, which burns calories more than 20 times than body fat does. Long, intense workouts such as cardio sessions, strength training, and weight lifting are also good ways to burn calories, but it’s best to plan those around splurge days, as it can lead to overeating and fatigue later. Keep things consistent to let your body know who is boss.
Cut Back On Sugar And Junk Foods
When you eat too much sugar and carbohydrates, your metabolism starts enzyme inhibition. Your cells block the process of turning fat and carb calories into fuel energy and instead store it as fat. These sugars are empty extra calories that still leave you hungry. Artificial sweeteners can also inhibit your ability to process sugar and throw off your metabolism. The American Heart Association recommends that women should limit added sugars to no more than 100 calories daily. Keep processed foods at bay and read all food labels carefully.
Snack Smart And Often
Toss the traditional three meals a day out of the rulebook! Eating a few large meals kicks in your natural instinct to slow down in preparation for a famine. Instead, teach your body that food is readily available all the time by eating frequent small meals throughout the day. You’ll always be satisfied and hardly be hungry, which will also prevent you from splurging on unhealthy cravings and overeating. Try fruit, nuts, cheese, and salads to curb your hunger.
Stop Trendy Crash Diets
Extreme diets, fasting, skipping meals, and heavily restrictive meal plans can actually hinder your metabolism after a while. A massive decrease in calories causes your body to go into starvation mode, severely slowing down your metabolism. Once you go back to your normal routine, your metabolism can’t keep up. Sadly, the weight you lose from these diets mostly consists of muscle (not fat). Protein and essential healthy fats are usually omitted, leaving your body to go to your muscle tissue to get the nutrients it needs. A regular exerciser needs at least 1,500 calories a day. Aim for long-term lifestyle goals instead of instant gratification.
Stress affects your physical health. Rutgers University found that chronic stress leads to an increase in high-sugar, high-fat comfort food consumption. Aim to alleviate the problems in your life to leave your mind free and clear. Make sure you are taking time off work, organize your home and your schedule, and have fun with friends and family. Other stress relief management techniques include meditation, yoga, and deep breathing exercises.
14 Day Cleanse And Trim Tone From Pure Edge Nutrition
The 14 Day Cleanse from Pure Edge Nutrition is a great start to switch your metabolism into gear. In order to make a difference, you have to start from the inside out. This cleanse helps your body eliminate waste and buildup of other toxins and chemicals, leaving you rejuvenated and ready to amp up your weight loss. It incorporates natural minerals and supplements like psyllium husk, flax seed, senna leaf, and aloe vera. Then try Trim Tone to get your metabolism on the fast track. Made here in the US, this special formula burns away fat cells and increases metabolism, mood, and energy with an infusion of green tea, fennel seed, psyllium husk, garcinia cambogia fruit, and caffeine.
More Metabolism Tips
• Eat protein with every meal. When your body digests protein, it takes more energy to do so than with other types of foods. It will also leave you feeling fuller for longer.
• Eat organic if possible. Toxic waste can build up inside your body, which can interfere with your metabolism, hormones, health, and weight. Support your local farmers market or even grow some on your own!
• Add more fresh produce to your diet. Foods in their raw truest state have the most nutrients, and are also packed with fiber.
• Drink plenty of water to stay hydrated. It’s best to get to eight glasses a day.
Take these small steps to boost your metabolism and make healthier choices to reach your weight loss goals!