English poet, John Dryden, once said, “We first make our habits, and then our habits make us.” And he was absolutely right. This quote can be applied to any worthwhile goal you can achieve in life, including raising your metabolic rate.
Doctors and scientists are still unsure as to why our metabolism drops as we age despite the fact that our needs are the same. While a sedentary lifestyle and a loss of lean muscle mass does cause a drop in metabolism, it still doesn’t explain why even people who are active in their thirties and forties have a lower metabolism than when they were in their teens.
Whatever the reasons, there are ways to elevate your metabolic rate. While you won’t skyrocket it overnight, you will help to ramp it up enough so that you feel better and get the benefits of weight loss and more energy.
Habit 1 – Exercise in the Morning
Ideally, you should engage in high intensity interval training and give it all you can. If you’re not in the mood or feeling lethargic, consuming a pre-workout drink may help to give you the boost you need to exercise.
By training first thing in the morning, you’ll elevate your metabolism for the whole day. Your body will be burning calories at an accelerated rate throughout the day.
Habit 2 – Eat 5 to 6 Meals a Day
This practice has been espoused by fitness trainers for decades. Eating 5 to 6 small meals spread throughout the day will ensure that your metabolism stays elevated. This beats eating 2 or 3 large meals and feeling sluggish afterwards because the digestive process uses up lots of energy.
Habit 3 – Make Weight Loss a Priority
There is no denying the fact that losing your excess weight is one of the best ways to improve your health. The effects are so far reaching that everything from your metabolism to your immunity and cholesterol level will improve.
You’ll want to be at a 500-calorie deficit daily to encourage weight loss. Reduce your carb intake and exercise enough to spark your metabolism. As you lose weight, you’ll find that you have more energy and movement becomes easier when you’re weigh less. You’ll look and feel better.
Habit 4 – Take Time to De-stress
Stress is considered the silent killer of the 21st century and is also responsible for lowering your metabolism indirectly. Generally, when you’re stressed out, your cortisol levels are higher… which in turn leads to weight gain.
You’ll also be tired and less likely to want to exercise or be active. So, it’s best to take time to relax and calm down. Some people find meditation and/or yoga beneficial. Others watch comedies or go hiking.
The activity doesn’t matter as much as how it makes you feel. If the activity makes you laugh and gives you joy, it will help to de-stress you.
Habit 5 – Drink Sufficient Water
Dehydration has many negative effects on the body. Drink cold water intermittently throughout the day and you’ll assist in boosting your metabolism.
Habit 6 – Get Enough Sleep
Your body functions optimally when it’s well-rested. Avoid burning the candle at both ends and trying to get more work done by sacrificing your sleep.
If your body needs 8 hours of sleep, give it the 8 hours it needs. Trying to cut corners here will not only have a negative effect on your metabolism but you’ll also be sabotaging your health in the long run.
Habit 7 – Consume More Fiber
Eating foods high in fiber will cause the body to burn more calories during the digestive process. This is known as the thermogenic effect of food. It’s a good idea to consume vegetables such as broccoli, whole grains, apples, etc. daily.
The 7 habits mentioned above are simple but not entirely easy to apply, especially if you’ve not been paying attention to your lifestyle. It will take you some time to wean yourself off bad habits – but if you do it gradually, you’ll not only increase your metabolism, but your health will improve by leaps and bounds.
So start making positive changes to your lifestyle starting from today and your energy and metabolism will no longer be an issue.