What exactly does “metabolism” mean? We hear it talked about enough, but do we really know what it is or what it needs to stay vibrant and healthy? I’d venture to guess that most of us have no clue. Luckily, you’ve come to the right place!
Metabolism: the chemical processes by which a plant or an animal uses food, water, etc., to grow, heal and make energy. Hmmmm… sounds important. A properly functioning metabolism ultimately means the difference between a healthy and an unhealthy body. How can we get our metabolism to function optimally? Implementing the following tips into your daily diet would be a great start!
Metabolism Boosting Tips:
Eat whole foods and lots of veggies- the more you’re able to eat unprocessed foods that come from the earth and animals, not labs and factories, the more your metabolism will like you.
Eat and drink the right foods-
Lemon and lemon water
Apple cider vinegar
Exercise to get your metabolism up and running (literally!)
Plan ahead- Try to stick to a somewhat set eating schedule. This will allow your body to be more aware of when it’s actually hungry. It also helps maintain hormonal balance. This is essential for weight loss, as an imbalance in certain hormones, such as leptin and ghrelin, will cause “false hunger”.
Aim for 3 small meals and 1-2 small snacks throughout the day. When we go too long without eating, our metabolism slows down in an attempt to conserve resources aka FAT. Our body doesn’t want to give it up easily, unfortunately. From an evolutionary perspective, this was advantageous because sometimes we would have to go long periods of time between meals. When you’re hunting and gathering, obtaining food on a consistent basis isn’t exactly a sure bet. So, the metabolism slows, as does weight loss. FEED your metabolism, don’t starve it! In small quantities throughout the day, of course.
Don’t cut calories to under 1200 per day long-term. As I just stated, we need to eat in order for our metabolism to function. If you’re consistently feeding yourself too little, you’re actually doing yourself a disservice. And you’re hungry, which probably pisses you off. Learn to listen to your body and it will tell you what it needs and in what quantity. As a result of all the junk we eat on a daily basis- with all the additives, fake ingredients, and inflammatory oils, many of us are highly imbalanced hormonally and don’t get the signal to stop eating. Luckily, with time and effort, this can be fixed!
Incorporate heat-generating spices into your daily meals. Cayenne, ginger, turmeric, and cinnamon are all excellent choices.
Drink your water! You’re probably not drinking as much as you think. Measure out your water each morning for a week to determine exactly how much you should be consuming. You should be drinking roughly 60-70 oz./day, or more if you exercise. I recommend filling up a water bottle with measurements for ease. After awhile, it will become second nature to drink that amount.
Eat a healthy breakfast. I know, I know. You’ve heard this one a million times, but it really is true! It doesn’t have to be a huge meal, but simply something to get your metabolism running for the day. Also, what we eat first in the day sets the stage for the rest of the day. So don’t go for the donuts at work; that cup of yogurt with berries would be a much better bet.
Get adequate sleep. Another one you’ve probably heard a million times and scoffed at, but again, it really is true! Some people say they can live off, and even thrive, on less than 5 hours/night. This is what I say to that: you’re either lying or you’re kidding yourself. Study after study has shown that quality sleep positively affects our hormonal signaling, leading to less feelings of false hunger. If you have chronic sleeping problems, it would greatly behoove you to figure out why.
While I strongly believe in starting with diet when engaging in self-improvement measures, targeted supplements can be a helpful metabolism-boosting tool for some people. Here are some great examples:
Vitamin B6- helps with water retention, reduces sugar cravings, and helps supply fuel to cells, which then burn calories more efficiently.
Chromium- stabilizes blood sugar and reduces carbohydrate cravings.
CoQ10- generates cellular energy and increases body’s ability to transform food into energy.
Turmeric- excites the production of bile juice which breaks down fatty foods.
Vitamin D- studies have shown a strong correlation between obesity and low vitamin D levels.
If you’ve tried all of the above for more than a few months and your weight is hanging tough and you feel sluggish as ever, then you should consider getting your thyroid checked.
The sum total of your efforts will certainly be rewarded. However, like most things in life, it’s not going to happen overnight. Way too many people expect to feel magically healthier, more energized, and automatically slimmer simply from eating a salad. Once. I hate to be the bearer of bad news, or reality, but it simply doesn’t work like that. You have to make your health a top priority, be consistent in your behaviors, and put in the effort! It will pay off though, of that I’m certain.
Rachel Gargiulo l Certified Nutrition Consultant For appointments: firstname.lastname@example.org Rachel is a certified nutritionist, specializing in weight loss, the ketogenic diet, gut health, and diabetes prevention/blood sugar regulation.