10 Tips for Your Metabolism

1. Eat breakfast within 45 minutes of waking up. Your body has fasted all night
while asleep, and needs food to start your metabolism in the morning. Remember
research shows that those who dont eat breakfast within 0 minutes of waking up
are 1!"# more likely to be obese
$. Eat every 2-3 hours. Your metabolism consistently needs calories to stay ele%ated.
&hen you skip a meal, your metabolism crashes. 'at ( or ) small meals per day at
spaced inter%als, and you*ll e+perience less hunger and a higher metabolism,,which
e-uals more weight loss
.. Eat a balance of protein and complex carbs. /magine an empty plate, with 10. of
the plate lean protein 1fish, chicken, turkey, tempeh, tofu2 and the other $0. of
the plate comple+ cars 1dark green salad with heart healthy dressing like oli%e oil
and lemon 3uice, sweet potato, steamed %egetables2
!. tay hydrated. 4rink 5 your body weight in water 1no, this does not include sports
drinks, tea or fla%ored water,,,3ust water2
(. !f you need to snack" snack on protein. 6ind health sources of protein that you
can en3oy for 7100 8 1(0 calories. 9ooking for low sugar, low fat options like
almonds, egg whites, cottage cheese, soy nuts, healthy protein bars
). !ncorporate strength training and cardio. 9ean muscle mass is the key to burning
fat and calories. :o ladies, you will not get bulky. Muscle is the single most
important predictor or how well you metaboli;e your food, how many calories and
body fat you burn
". ay no to sugar. &hen you eat sugar you throw your metabolic switch into fat
storage mode. 6ocus on foods with a low glycemic inde+, meaning foods that are
low in sugar and help support healthy blood sugar le%els
<. #dd some spice to life. &hen you eat spicy foods, it boosts up your metabolism.
=a%e fun with the cayenne pepper and hot salsa 13ust lose the chips2
. $et sleep. >eople who do not sleep for ",< hours a night are more prone to weight
gain. ? tip@ shut off the TA and use that hour for an e+tra night of sleep.
10. #void stress. 'asier said than done, but stress can actually lead to weight gain,
especially around the tummy. &hyB >hysical and emotional stress ele%ates cortisol
le%els, which slows your metabolism