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What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
But no supplement will speed up your metabolism, no matter what claims it makes. But there are some healthy ways to kick-start your metabolism. To wake up your metabolism, remember to eat breakfast every day. This is a great way to ensure your metabolism gets off to an early start. When you're asleep, your metabolism goes into slowdown mode — by eating breakfast you let your body know that you are up and moving. If you wait to eat breakfast, your body stays in hibernation mode a few hours longer. Also, people who skip breakfast tend to eat more calories throughout the day.
Fuel your body with wholesome, nutritious foods, and limit your intake of refined carbs (anything sugary or white-flour based). To maximize the calories burned through digestion and stave off hunger, get plenty of complex carbs (fruits, vegetables and beans) and eat a little protein with every meal. It doesn't need to be meat; nuts, lowfat dairy, tofu, and beans are all good vegetarian protein sources.
While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss!
Most of us choose one time of day to get our exercise in—whether that’s first thing in the morning or right after work. Though having a routine is helpful, Katherine suggests incorporating physical activity into both morning and night. For example, if you typically only exercise in the morning, then do a little something in the afternoon or early evening to bring the heart rate back up for a bit. “Evening exercisers can do the same thing in the morning,” she says. “Ten to 15 minutes of some activity in the morning will jump-start your metabolism for the day and will do a world of good.”
According to a study in the Journal of Applied Physiology, strength training increases your resting metabolic rate, so you burn calories even when you're not working out. When it comes to strength training, doing compound exercises is one of the most effective ways to work several muscles at once and save time at the gym. Compound movements like a weighted squat to a shoulder press or a reverse lunge to a bicep curl will work multiple muscle groups, so you get more bang for your buck.
There are plenty of fish in the sea, but salmon may be the best one for your metabolism. That’s because most cases of underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content. In fact, a study in the European Journal of Clinical Nutrition looked at the effects of weight loss and seafood consumption and showed salmon to be the most effective at reducing inflammation—better than cod, fish oil, and a fish-free diet.
The leaner your muscles, the faster your metabolism. But if only a few muscles on your body are super-lean due to repeated exercises, you’re not going to get maximum results. Kimberly suggests engaging in activities that strengthen more than one muscle group at a time. “For example, instead of sitting and doing bicep curls, stand and do bicep curls while squatting,” she says. “Working multiple muscle groups simultaneously naturally increases caloric expenditure. On top of this, more muscle groups working translates into more muscle fibers created.” You’ll burn more calories and increase lean muscle mass.
Even the fittest and most health-conscious people can’t avoid aging. And while, there’s nothing wrong with adding years of experience and memories under your belt, sometimes age adds a bit more than that. Plenty of factors contribute to increased weight over time, but decreased metabolism is a main culprit. In fact, even if you continue with your regular eating and exercise plan every year, you’ll still gain two pounds per year, says Kimberly Corp, certified Pilates instructor, and co-founder of Pilates on Fifth. The good news is that you still have a lot of control over your metabolism after 50. Here are some expert tips to help rev up your engines.
Most of your resting metabolism is taken up by your organs—brain, heart, liver, etc. But the biggest factor affecting your metabolism that you can control is your ratio of body fat to lean muscle mass. "Muscle burns more calories than fat tissue, because muscle requires more energy to maintain," says Harold Gibbons, New York State Director of the National Strength and Conditioning Association. "The more fat you have, the slower your metabolism will be."
Noshing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Now, experts are promoting nibbling versus gorging as a way to keep metabolism running by holding blood sugar levels steady and preventing weight-gain-promoting insulin spikes. Enjoying six small meals a day should do the trick; keep them around 300 calories each, or divide your usual day's calories by six.
Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.
Stephen Colbert’s doing great, but now it’s time to DVR him and start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. If you do nothing else differently, just getting an extra half hour of shuteye will make all the difference. If you’re chronically sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. “A lack of sleep can cause several metabolic problems,” says nutritionist Seth Santoro. “It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat.” Lack of sufficient sleep—under the recommended seven to nine hours a night for most adults—also leads to impaired glucose tolerance, a.k.a. your body’s ability to utilize sugar for fuel. “We all have those less-than-adequate nights of sleep,” says nutritionist Lisa Jubilee. “But if it’s a regular thing, you’re better off lengthening your night’s sleep than working out, if fat loss or weight maintenance is your goal.”