1.) BREAKFAST, eat a good big healthy breakfast to get your metabolism going. Make it your biggest meal of the day. Eating breakfast is linked to several health benefits, including weight control and improved performances. Starting your day with a healthy breakfast also reduces hunger throughout your day, and may also help you make better food choices with the rest of your daily meals. Some people think your saving calories by skipping breakfast, but that is not an effective strategy. Hunger will get the best of all you breakfast skippers causing you to eat more at lunch and throughout your day. Make sure your breakfast is loaded with protein and whole grains and not fat and sugar.
2.) SLEEP, not getting enough sleep can slow down your metabolism. And if your tired throughout your day, most likely your not going to feel like getting up and exercising. Sleep is like nutrition to the brain. Everyone needs between 7 and 9 hours each night. Lack of sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin. Ghrelin signals your brain that its time to eat, and when your sleep-deprived, your body makes more ghrelin. Leptin signals your brain to eat more food. Put those two together and DUHHHH.. no wonder sleep deprivation leads to weight gain.
3.) WATER, drinking water is a simple way to speed up digestion and burn calories. Studies also show that drinking water can help you feel full and cause you to eat less. Everyone should drink 8 to 10, 8 ounce glasses per day. Drinking water also helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Drinking enough water can also help you drop some pounds because it stops retaining water. I find it helpful to drink a glass before every meal so that I already feel full.
4.) LIFT, one thing that i hear a lot thats a complete lie is “ lifting will make you bulky” absolutely wrong. Cake and pop makes you bulky. Muscle uses more energy than fat. After a weight training workout, your metabolism can be boosted for up to 36 hours post-workout. You can burn up to 100 more calories in your day. THAT ADS UP. Be consistent with it and watch your body transform. The more muscle you have on your body, the more calories your body will burn. Us women always sit and wonder why men can eat way more than us and never gain a pound, its because they carry more muscle than us. Cardio helps you lose weight, but does not help reshape your body to what you want like weight training does. If you do a perfect combination of both, you will boost your metabolism, burn fat, and look toned.
5.) CAFFEINE, you guys are gonna LOVE this one. Make caffeine your friend. yes, drink more coffee and tea. If you have not yet noticed, caffeine is the main ingredient in diet pills. Caffeine is a stimulant which will create a thermogenic response. That being said it makes your metabolism speed up and your body burn more calories. Do not get your caffeine from pop, energy drinks, or add half a cup of creamer and sugar to your coffee.. Straight black coffee and natural green tea are where you will get your results from.
6.) GO GREEN, eating green veggies will not only help you feel fuller longer, but it also makes your body burn just to digest them. Eat them without slathering them in butter and you can actually burn more calories than they contain, so you end up with a calorie defect. AWESOME!!!
7.) FIBER, loud up on fiber rick foods. You should eat 30 grams of fiber per day. Lack of fiber can kill your diet and also make you feel fuller longer.
8.) CARDIO HIIT, do some high intensity cardio, High intensity exercise delivers a bigger, longer rise in resting metabolic rate than low or moderate intensity workouts do. To get actual benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.
9.) SNACK SMART, don’t eat three large meals a day. When you wait long hours before eating again, your metabolism slows down between those meals. Having a small meal or snack every 2-3 hours keeps your metabolism through the up causing you to burn more calories over the coarse of the day.
10.) PROTEIN, your body burns way more calories digesting protein than it does foods that are high in fat or carbs. Try replacing some carb full foods with protein rich foods and raise your metabolism :)….