Rev Up - Metabolic Boosting

When trying to lose weight, it's important to maximize your metabolic powers. (P.S.  even though this sounds like a phenomenal theme for a superhero - actually anyone can give their metabolism a boost through...drum roll please.....diet and exercise!  Great news...hurray.  This is exciting stuff! :) 

One of the biggest mistakes we make when cutting calories to lose weight is cutting too many, which causes our bodies to slooowww dooowwwnnn.  Dr. Oz tells us that when we sleep our metabolism reduces about 10%.  Sleep is also imperative to good health (and studies show that lack of sleep can contribute to weight gain).  So a good way to rev up the calorie burners is to drink water first thing in the morning (16 oz is a good goal).  Beth Steur told us again and again that we need to eat breakfast to break the fast of the night before. 

Let's review our metabolic super powers...
#1 - Drink 16 oz of water in the morning 
#2 - Eat breakfast with protein in it.

Digesting protein can raise the metabolism up to 14%.  Fantastic!  Why, because protein also can aid in satiety which can aid in weight loss due to minimizing overeating and keeping blood sugar in check.  Also an increase in body temp can elevate metabolism up to 14%.  Super!  Short of moving to the tropics, you can elevate your body's temp by up to 4 degrees by working out. 

Let's review our metabolic super powers...
#3 - Eat low fat protein. is a great weight loss tool and it speeds up metabolism while digesting (thermic effect of food)
#4 - Exercise regularly and add variety

If you don't exercise at all and you start today, you will increase your metabolism certainly while exercising.  Some studies suggest that you can continue to ride off that boost up to 16 hours after the exercise.  If you exercise regularly already, the best way to put a shift in your metabolic needs is to change up your exercise program.  Change the way you lift weights, change the order, change the number of sets or reps.  For cardiovascular, try high intensity intervals or change modes go from jogging to biking, biking to swimming. 

One more week until our final weigh in.  Make good choices by planning ahead!