As a trainer, the topic of ‘metabolism’ almost always comes up with people that I’m working with. Some can go about their day without eating breakfast or can go hours without eating at all.
Its inevitable that our metabolism will slow down as we age and/or by living a sedentary life, which can lead to extra weight gain and surely unwanted pounds in all the unwanted areas. However, simple adjustments to your diet and daily routine can help combat the slowing metabolism. Check this out:
- Start Your Day with Some Water. We overlook the simplicity of drinking water first thing in the morning, but it actually helps to cleanse us and water down some toxins that would allow the body to then absorb the nutrients in your food. I drink about 1/2 a liter every morning before breakfast.
- Eating Breakfast will fuel your morning and get you started on the right foot. Aim for a balance of protein, slow-digesting carbohydrates, and healthy fats: like eggs, oatmeal, and avocado.
- Eating Regularly will help the digestive cycle running smoothly and consistently. I am not a fan of this fad encouraging us to eat 6 small meals a day. It is incredibly unrealistic especially in our modernized western culture. BUT, 5-6x a day… Absolutely! 3 regular meals with some light snacks in between is a lot more measurable. Trust me, grabbing a hand full of mixed nuts will not distract from your ‘busy’ day.
- Drink Green Tea. Green tea has some powerful antioxidants that help stimulate the fat burning process. I like to drink about a cup or two a day.
- Use Spices. A variety of chili peppers and other spices have components in them that boost heat generation in the body, which can lead to more calories being burned. Try spices like Cayenne Pepper, Cinnamon, and Turmeric.
- Eat Healthy Carbohydrates. Replace refined, and fast digesting carbs with slower digesting carbs loaded with fiber. The slower digesting carbs do not encourage a blood sugar spike which promote the storage of fat. Aim for healthy carbs like brown rice, sweet potatoes, rolled or steel cut oats, and green leafy vegetables.
- Get Moving. All movement matters and it plays a role in how our bodies metabolize food. You don’t have to be an extreme exerciser that goes to the gym everyday and pounds all the weights. Simply being more intentional and conscious about moving more will encourage you to get some exercise.