You’ve probably heard that metabolism plays an important role in maintaining a healthy weight. But how does metabolism actually work? Simply put – it’s the process of how your body converts food into energy. Metabolism is involved in everything your body does, from the beating of your heart to the movement of your body. The faster your metabolic rate, the easier it is to drop those extra pounds.
Metabolism is unique to each individual. Some people naturally burn fat at faster speeds than others – potentially influenced by factors like gender, age, hormone functions, your body composition and genetics.
But the good news is that metabolism isn’t totally out of your control. There are several steps you can take to fire up your metabolic rate. It’s all about keeping your body and mind in a healthy state from the moment you wake up. Here are five morning habits that can help jump-start your metabolism!
Lunge Your Way to an Epic-ally Strong Body
Exercise is no doubt the most effective way to give your metabolism a quick boost. Doing any type of cardiovascular activity in the morning can help to wake up your body, increase your blood flow and increase your metabolic rate. For the best results, try high-intensity interval training to really kick up the intensity of your fitness routine. HIIT involves doing short bursts of intense cardio in intervals. The point is to push yourself to the hardest to kick up your endurance and metabolism, resulting in greater calorie burn. Incorporating bodyweight training into your HIIT routine can provide even greater results. This is because when you build muscle, your metabolism can be raised long after your workout is finished.
If you haven’t done HIIT before, it can take some getting used to. Don’t overdo it: schedule your HIIT workouts into about 3 days a week and focus on moderate cardio on the other days. Remember, taking rest periods in between each set is a crucial part of HIIT. If you don’t allow yourself to recover, you’re not doing it right.
Find a Favorite New Exercise in Pockets of Time
It’s important to maintain healthy exercise habits throughout the entire day, not just the morning. If you haven’t already, try to establish some at work exercise practices to keep your activity levels up and sustain your metabolism during the daytime. Take exercise breaks when you can during the work day and do stationery exercises at your desk to give your muscles a workout. Long periods of inactivity at work can lead to a sluggish metabolism, not to mention various other health issues.
Amaze Yourself & Your Friends with Instagram-worthy Breakfasts
There’s a reason breakfast is recognized as the most important meal of the day. Skipping this meal is one of the worst things could do to your body. If you don’t eat in the early hours of the day, your metabolism slows down to conserve energy. Doing exercise on its own is not enough to sustain a healthy metabolism.
What you eat in the mornings essentially sets the course for the rest of the day, so it’s important to eat the right things. It’s not enough to rely on carbs and other sugary foods as your first meal of the day. A nutritious breakfast combines protein with healthy fats and fiber. Eating protein is crucial because it has a high thermic effect, which causes you to burn more calories in the process of digestion. Fats and carbohydrates have a much lower thermic effect. Protein can also help you feel fuller, which can prevent overeating throughout the day.
Don’t Forget to Delve into That Delicious H2O
Dehydration can affect the efficiency of most body functions. Thus, it should come as no surprise to learn that dehydration is a key factor in slowing down your metabolism because your body needs fluids to move energy from cell to cell. As your body begins to dehydrate as you sleep, it’s important to drink a good amount of fluids once you wake up.
This is particularly important if you’re planning to work out in the morning. Drinking a large cold glass of water before you reach for your morning coffee will help to hydrate your cells and protect your body from a sudden metabolism drop. You could also try drinking a large glass of lukewarm lemon water. The fiber and digestive enzymes in lemons will help restart your metabolism so that you can easily digest any foods you eat later in the day.
Early Nights Are Your New Best Friend
You can’t reap the benefits of a healthy diet and fitness routine if you’re not getting enough sleep. Sleep deprivation can lead to a sluggish metabolism. When you don’t get enough sleep, your body’s ability to regulate hormones properly becomes disrupted. For instance, you may experience hormonal imbalances that make you feel hungry when you don’t actually need to eat. This increase in appetite or cravings could eventually lead to weight gain if you’re not careful. But getting too much sleep isn’t the answer either.
It’s generally recommended to get 8 hours of sleep per night. If you’re someone who regularly gets less than 8 hours, it’s probably time to rethink your sleeping habits. The key is to stick to a regular sleep schedule, by going to bed and waking up at the same time each day, even on the weekends. This will help to normalize your sleep patterns. As soon as you wake up, get outside in the natural light for a few minutes to manage your circadian rhythms.
Explore the Myriad Benefits of Meditation
Your metabolism is at its best when you are in balance physically, mentally and emotionally – therefore, stress is one of the main culprits of an unhealthy metabolism. When you’re stressed, your body becomes elevated with stress hormones known as Cortisol, which can quickly take over the other hormones in your body. Cortisol is a hormone that breaks down muscle for energy, which can eventually lead to an overall decrease in metabolism. Chronic stress can also lead to an increased craving for large amounts of unhealthy foods, leading to unwanted weight gain.
If you have felt stressed every day for a long time, it’s important to get this under control as best you can. In addition to exercise, practising relaxation techniques have been shown to be one of the most effective ways to relieve stress and anxiety. There are various methods you could try, from yoga and meditation to breathing exercises. Doing one of these exercises each morning can help to center the mind and relax the body, putting you in a healthier mindset for the day.
We’re Wrapping it up and You’re Ready to Go!
Boosting your metabolism may seem like a difficult task, but it’s certainly not impossible. After all, you can control how you treat your body and what goes into your body, which affects your metabolic rate. A combination of all the above steps will help you stay in a healthy mind and body from the moment you get out of bed and make it naturally easier to lose those extra pounds. If you keep these morning routine tips up over time, you will likely see a world of difference in your abilities to meet your weight loss goals.