How to Boost Your Metabolism in the Morning

How to Boost Your Metabolism in the Morning

 

Whether you are pushing the snooze button frequently or ready to go first thing your alarm goes off, everyone can gain from boosting your metabolism first thing in the morning.
The following tips can help you burn some extra calories, help keep your metabolism high through the day and could just help you feel more energized.
While none of these tips may not magically make you lose 15 pounds, they can help you get on track to a healthy lifestyle that over time could help with your weight goals.

Step 1 – Exercise in the morning

 The benefits of exercise are many, and exercise is a key component of weight loss and weight maintenance. Not only does exercise give you a calorie burn, but it can also improve your calorie burn for the rest of the day.
A 2011 study found that a 45 minute vigorous exercise session increased calorie burn up to 14 hours after the exercise session. Researchers found that when test subjects exercised, they burned an additional 200 calories later that day.
Even short bursts of exercise in the morning can give your metabolism a boost. High intensity intermittent exercise has been shown in increase over all fitness and stimulates muscles to increase fat breakdown. High intensity intermittent exercise can be done in a shorter time period than traditional moderate exercise and goes between high intensity and resting intervals.
Both types of exercise, moderate and high intensity, can be beneficial for boosting metabolism. If you normally do moderate exercise in the morning, try adding in some interval training to boost metabolism. However, before switching your exercise regimen, it is recommended to check with your medical provider because high intensity exercise may be contraindicated in some instances.

Step 2 – Drink green tea

Tea is full of powerful antioxidants that can help protect the body from damage caused by free radicals. A diet high in antioxidants is associated with lowering risk for certain cancers and cardiovascular disease. Can drinking tea help boost your metabolism?
Some research studies suggest drinking tea, specifically green tea, may increase metabolism, although very slightly. Caffeine, catechins and ECGC found in green tea may all play a synergistic effect on the positive association between green tea and weight loss.
The role of green tea on body weight appears to somewhat genetic in that some populations, like Asian ethnicities, may experience a higher impact on green tea and metabolism than other ethnicities. Some people can also be sensitive to caffeine, and drinking too much green tea may not be beneficial.

Step 3 – Eat some protein with breakfast

There are a few reasons why eating some protein in the morning may give your metabolism a boost. Some studies have shown that eating protein in the morning may inhibit food intake later in the day. Protein has the highest satiety value among macronutrients. This means when you eat protein, it leaves you the most satisfied.
Protein also takes the most energy to break down, so you could burn a few extra calories when you eat protein in a meal. Eating equal amounts of protein through the day could stimulate protein synthesis more than eating small amount of protein during the day and over loading on protein at dinner.
Getting protein for breakfast can be easy. Greek yogurt, cottage cheese, eggs, nut butters, hemp seeds or other dairy or soymilk products can be palatable, easy protein sources in the morning. Pair with a healthy fat source and a high fiber carbohydrate, like fruits and vegetables for a complete meal.

Step 4 – Get a few extra steps

Even if you exercise, try getting more movement in the morning and throughout the day. The more you sit, the worse for disease risk. Taking little breaks through out your work day can help you boost metabolism by burning a few extra calories.
It can be as easy as walking around your work floor, go up and down a few flights of stairs, or if you’re feeling really brave try some tricep dips off your work chair.

Step 5- Cut the sugar

Cutting extra sugar anytime is beneficial, as it can help lower blood sugar and insulin levels. High peaks of blood sugar and insulin will signal your body to store more energy as fat.
Skip the sweetener in your morning hot tea or coffee and buy plain instead of a sweetened flavor for yogurts, oatmeal or other products. Add in fruit for a healthier sweet option that won’t spike blood sugar levels.

Conclusion

There are some shifts you can make in the morning that could help or hinder your weight loss efforts. Exercising is not only a great calorie burn, but it can help increase metabolic rate hours after exercising. Drinking green tea may offer an additional boost in metabolism as well as eating a protein source for breakfast.
Anytime you can get extra movement, do it. These small additions could help your body nudge off some extra energy. Cutting out sugar can boost metabolism by not promoting a high insulin and glucose spike in the morning, which will promote fat storage and leave you hungry soon after.

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Great Superfoods for Weight Loss!!

You must have heard of those so-called "superfoods" for weight loss by now. Nutritionally-packed ingredients (normally fresh fruit and vegetables) that can boost the nutrient intake for your body, and bring with them a whole host of health benefits, one of which just so happens to be weight loss.
Are you intrigued? We bet you are! Take a look at some of this information that we have unearthed...

1 - Black Beans
These understated beans contain an astonishing amount of protein; almost as much as 15 grams per cup. There's no bad stuff either - no saturated fat for example, making it a perfect substitute for meat in foods like chilli con carne, and other mince-meat based dishes. Plus, that one cup only contains about 200 calories - less than what the same amount of meat would probably have.
Just adding beans to your diet won't help you to lose weight. The trick is to substitute one of the "bad" foods for the black beans in a bid to help you ingest fewer calories as well as increasing the amount of iron and antioxidants which means not only will these beans help you to lose weight, but you'll also be fighting back against the risks of certain conditions like heart disease and certain type of cancer.

2 - Oats
Another of the great superfood for weight loss, oats are perfect for someone who is feeling a little sluggish and this could be because they are holding onto too much waste product in their bowels. Did you know that you could be carrying upwards of ten pounds worth of actual junk in your body, and by eating more fibre, you are giving your digestive system a little helping hand, giving you more opportunity to lose weight than just exercise and changes to your diet alone. What's the point in making all those change if you aren't going to get rid of the excess waste first? You don't need to resort to drastic measures like colonic irrigation; there are foods (especially those high in fibre) that will help things along quite nicely.
Oats are the perfect way to start your day because not only will they help your digestive system, they contain a healthy starch called Resistant Starch which helps to burn off the fat content but speeding up the metabolism. There's a reason people have been eating oats for years!

3 - Avocados
A lot of people shy away from things like avocado because of the high fat content but the thing you need to know about this humble superfood is that it contains lots of HEALTHY fats; not the unhealthy stuff. Monounsaturated fats, for example, have been shown in studies to actually suppress hunger pangs, and there's lots of protein and fibre in there too so you're killing a whole bunch of birds with just one stone.
Plus it's super easy to whack a bit of avocado in a smoothie and even if you're not that keen on the taste, you won't know it's there.

4 - Salmon
Aside from being completely delicious, salmon is one of the greatest superfoods for weight loss that you can get your hands on. The lean source of protein that salmon offers you is the kinda that makes you full after you eat it, and keep you feeling that full feeling for longer. This means that you are less likely to snack throughout the day because you're not experiencing those hunger pangs, plus a recent study showed that dieters that ate more salmon had faster and bigger weight loss.
There are quite a few superfoods for weight loss; more so than many people initially think. Blueberries are great for their anti-aging properties as well as being very low in calories, and broccoli (both cooked and raw) is perfect for the cancer-busting qualities plus being low in calories and high in fibre. There's also brown rice, pears and even wine... in moderation, of course!
Is it about time that you re-evaluated your diet? Think about it - all the exercise in the world won't make that much of a difference if you're still ingesting more calories than you burn off!

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