Feeling like you just can't break through? Are you having a hard time losing weight? Let's chat about 4 things you can do to boost your metabolism.
#1 SLEEP
Sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism. The National Sleep Foundation recommends 7-9 hours of sleep per night for the average adult.
Sleep Tips:
Have a bedtime routine.
Have a regular bedtime.
Keep electronics away from where you sleep.
Maintain a cool, dark, quiet sleep environment.
Avoid caffeine before bed.
#2 PSYCHOLOGICAL STRESS
Chronic stress can lead to overconsumption of hyper-palatable foods, resulting in increased weight gain. Stress Management Tips:
Meditation can lower cortisol levels and the adverse physiological effects of stress.
Exercise affects neurotransmitters in the brain, such as dopamine and serotonin, which affect mood and behavior and improve our ability to handle stress. Shoot for 30 minutes of exercise a day.
#3 EXERCISE
High-Intensity Interval Training (HIIT) will increase your heart rate and can boost your metabolic rate.
Recommended 2 times per week
Resistance training has the potential to increase metabolic rate and daily energy expenditure. The principal mechanism is by augmenting fat-free mass (FFM). Increasing protein intake during a resistance training program produces additional increases lean body mass.
Recommended 3-6 times per week
#4 DIET
Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts, and seeds, could help increase your metabolism for a few hours after a meal as your body uses more energy to digest them. The TEF refers to the number of calories needed by your body to digest, absorb and process the nutrients in your meals.
Research shows that protein-rich foods increase TEF the most. TEF from protein can increase your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Because protein-rich diets support lean body mass, they can also reduce the drop in metabolism often seen during weight loss. Protein may also help keep you fuller for longer, which can prevent overeating.
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