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.

6 Foods That Promote Weight Loss AND Boost Your Immune System

6 Foods That Promote Weight Loss AND Boost Your Immune System

You know you need to wash your hands and stay far away from that sneezing co-worker. But what about the healthy foods you need to combat the sniffiest time of the year? We asked Laura Manning, R.D., of Mount Sinai Medical Centre, to help sift through the old wives’ tales and home remedies and give you the straight advice that'll keep you away from the doc—and help you lose a few pounds while you're at it.

1. Oranges

There is really no ailment that oranges can’t help with: They fight viruses, give you electrolytes, and help repair tissue and bone strength. That said, oranges have not been proven to prevent a cold from happening. They can help you when you’re already on the couch, though. Plus, the juicy flavor can satisfy your sweet tooth for way fewer calories than baked goods or candies pack.

2. Kale

It's the food of the moment for a reason: Kale is packed with immune-boosting antioxidants, and each leaf gives you the major bang for your buck (or bite). Manning recommends sautéing it in garlic and olive oil, although you'll want to skip covering it in a pound of cheese, as many restaurants do.

3. Yogurt

It's not just a low-Cal breakfast food. The probiotics in your morning meal help keep you in balance, especially on your digestive tract, says Manning. "It acts like a lock and key to keep the good stuff in and the bad stuff out."

4. Garlic

You don't need to be told how much flavor garlic brings to a dish. But it's also a cancer fighter that's full of antioxidant compounds. "Garlic belongs to the allium family, which includes onions, leeks, and shallots," says Manning. They're all good for you, and they all make your food more delicious without adding tons of fat.

5. Tea and Honey

Tea is very comforting when you're miserable on the couch, but that's not all it has to offer. "Hot foods help congestion and loosen mucus," says Manning. Honey can also soothe throats that are sore from coughing, so add a dollop to your favorite brew. You don't have to worry about the sugar in that honey, either—green tea has been proven to increase metabolism.

6. Chicken Soup

Yep, you can give grandma the credit she deserves for this one. The hot broth breaks up congestion, the chicken’s protein helps repair your cells, and the veggies are packed with antioxidants. The catch? “The compounds have to come from making it yourself,” says Manning. “A can isn’t helping you.” The pre-made kind is filled with preservatives and sodium, so DIY in your kitchen to save calories and have a well-balanced meal.