If you want more energy, agility, clarity and focus, crash diets won’t do it, but changing how you eat, move, sleep and relax will.
- Start Your Day with Protein
Starting your day with sugar-loaded cereal doesn’t provide sustained energy. Fortunately, the solution is as easy as it is delicious: start your day with some filling protein instead. Not only will a protein-rich breakfast keep you satisfied for longer, it can also help you shed unwanted weight. Research published in the International Journal of Obesity reveals that study subjects who started their mornings with eggs versus a similarly-caloric bagel lost 65% more weight than their carb-consuming counterparts.
- Fill Up on Fibre
A little extra fibre on your menu can go a long way. Not only will it fill you up, it can also cause significant changes to your intestinal microbiome, kick-starting your metabolism along the way. Research published in the American Journal of Clinical Nutrition reveals that individuals whose diets were rich in high-fibre whole grains burned approximately 100 calories more each day than those who opted for refined carbs.
- Pack in Some Probiotics
Researchers at Imperial College London have determined a link between consumption of probiotics, like those found in fermented foods, and metabolic changes linked to decreased fat absorption and weight loss. So, if you’re eager to kick that metabolism into gear, start by adding some fermented foods to your meal plan.
- Morning Miracle in Action
One of the easiest tools to boost your metabolism is available free of charge. Enjoying some early morning sunlight could just be just the ticket. Researchers at Northwestern University’s Feinberg School of Medicine found that individuals who were exposed to early morning sunlight had lower BMIs independent of other factors known to affect metabolism, like exercise, calorie consumption, or age. Those who took in the sun just a few hours later didn’t experience the same benefits. An early morning walk is a win-win.
- Build Some Muscle
Not for everyone, but the answer to your body fitness won’t be found in a bottle of diet pills, it’s in the gym or out on the circuit. Research published in the Journal of Clinical Investigation reveals that subjects with greater proportions of skeletal muscle had significantly higher resting metabolic rates than those who had a higher fat-to-muscle ratio.
- You Snooze You Lose – in a Good Way!
Sleeping may not have the same calorific burn as working out but getting an adequate amount of sleep can make all the difference when it comes to your metabolism. Researchers at the University of São Paulo have found a link between the production of sleep hormone melatonin and increases in leptin, a hormone that signals satiety, suggesting that a good night’s sleep can help you steer clear of sugary, fat-laden snacks with ease. A study published in the academic journal Sleep additionally reveals that even minor sleep deprivation can significantly increase levels of cortisol, a hormone that triggers fat storage. We only just realising the important benefits of sleep, and these are just a few.
- Put Your Phone Down
If your phone is starting to feel like it’s an extension of your body, the best thing you can do for your mental health and metabolism is to step away and unplug (difficult, I know!). Researchers at the National Institute on Drug Abuse have found that just 50 minutes of cell phone use a day can affect your brain’s glucose metabolism, and a study conducted at Northwestern University reveals that the bright light emitted from digital devices can have a negative impact on our circadian rhythms, making it more difficult to get an adequate amount of sleep, and slowing our metabolism in the process.
- Less Stress
While some people claim that maintaining high stress levels is essential for their productivity, staying stressed may be having a detrimental effect on your metabolism. When you’re stressed out, your body increases the production of cortisol, a hormone that triggers belly fat storage. Multiple studies have linked high cortisol levels to lower metabolic rates and an increased risk of obesity, making it so important to find time to de-stress and decompress. Researchers at Kaiser Permanente have linked lower stress levels to an increased likelihood of meeting weight loss goals, so if you’ve got some stubborn weight you just can’t shake, some deep breaths and a whole lot of “me time” may be just as important as those long hours you’re logging at the gym. Research via Eat This Not That.
After qualifying with the Institute for Integrative Nutrition in New York in 2017, I created the Eat Move Sleep Relax platform dedicated to the four pillars of radical wellbeing: eating nutritious food, keeping the body moving, getting enough sleep, and learning how to relax. I have also developed a number of 30 Day Challenges, incorporating the 30 Days to Health Living Programme & Beyond which have proven to be a sustainable way to finding a healthy lifestyle. We are all different and we each need to find the foods, the exercise, the sleep, and the relaxation methods which suit us. One of our 30 Day Challenges could prove to be is a good way to identify what’s right for you.