{"id":3706,"date":"2017-12-27T22:55:38","date_gmt":"2017-12-27T22:55:38","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=3706"},"modified":"2021-10-30T03:39:01","modified_gmt":"2021-10-30T03:39:01","slug":"7-healthy-tips-boost-metabolism","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2017\/12\/27\/7-healthy-tips-boost-metabolism\/","title":{"rendered":"7 Healthy Tips to Boost Your Metabolism"},"content":{"rendered":"

\"\"<\/p>\n

By\u00a0Helen Agresti, RD<\/p>\n

A new year is upon us which means a fresh start for our health. Here are 7 healthy tips that will help reboot your metabolism in 2018.<\/p>\n

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  1. Say good morning to your body<\/em><\/strong>. \u00a0<\/strong>Drink at least 8 ounces of water when you wake up.\u00a0 Water purifies the body and makes for a more favorable environment for nutrients to be absorbed.\u00a0 Aim for a minimum of 64 ounces each day.<\/li>\n<\/ol>\n

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    1. Eat a well-balanced breakfast<\/em><\/strong>.<\/strong> Your first meal of the day should include protein, carbohydrate, and fiber. Keep variety and timing a priority.\u00a0 We don’t eat the same thing for dinner every night.\u00a0 Why do we eat the same thing for breakfast every day?\u00a0 Give your metabolism a boost by alternating your breakfast foods and eating them within 90 minutes of waking up.<\/li>\n<\/ol>\n

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      1. Make time for lunch<\/em>. \u00a0<\/strong>Fueling your body every 3-4 hours with real food is essential to your metabolism.\u00a0 You would never allow your car to run on the wrong type of gas or run on empty.\u00a0 Avoid convenience foods and map out your healthy meals and snacks in advance.<\/li>\n<\/ol>\n

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        1. Distribute your calories evenly throughout the day<\/em><\/strong>.<\/strong> Waiting until the evening hours to consume the majority of your calorie needs may increase insulin<\/a> levels, promote fat storage, and result in weight gain.\u00a0 By the end of the day, your metabolism slows down and it doesn’t burn calories as efficiently.<\/li>\n<\/ol>\n

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          1. Add some spice<\/em>.<\/strong> Cayenne pepper, ginger, and dark mustard are just a few of the many spices that kick the metabolism into high gear.\u00a0 Their thermogenic<\/a> effect naturally raises your metabolism and can burn up to 50 calories per meal.<\/li>\n<\/ol>\n

            \u00a0<\/em><\/p>\n

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            1. Increase your <\/em><\/strong>lean body mass<\/em><\/strong> (LBM)<\/em><\/strong><\/a>.<\/strong> Incorporate weight or resistance training into your workout routine 2-3 times per week.\u00a0 The more LBM you have, the higher your metabolism is at rest.<\/li>\n<\/ol>\n

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              1. Sleep well<\/em><\/strong>.<\/strong> Not getting enough sleep can slow down your metabolism.\u00a0 It may lead to a ravenous cycle of overeating.\u00a0 When we\u2019re tired, we don\u2019t feel like cooking which leads to poor food choices. Try to sleep 7-8 hours each night.\u00a0 In turn, this will increase your leptin<\/a> hormone level. Leptin communicates with the brain when your appetite is satisfied. Rest up!<\/li>\n<\/ol>\n

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                ~Happy Healthy Metabolism Boosting!<\/strong><\/p>\n

                \"\" Helen Agresti is a Registered Dietitian in Private Practice and founder of\u00a0Professional Nutrition Consulting, LLC<\/a>.<\/p>\n

                Helen has educated the public on healthy eating for nearly 20 years. Her passion is to convey the importance of eating real food and exercising regularly. Her current initiative is encouraging families to bring dinner back to the table while dispelling the myth that it is difficult and time consuming.<\/p>\n","protected":false},"excerpt":{"rendered":"

                By\u00a0Helen Agresti, RD A new year is upon us which means a fresh start for our health. Here are 7 healthy tips that will help reboot your metabolism in 2018. Say good morning to your body. \u00a0Drink at least 8 ounces of water when you wake up.\u00a0 Water purifies the body and makes for a […]<\/p>\n","protected":false},"author":18,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3706","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/3706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/comments?post=3706"}],"version-history":[{"count":1,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/3706\/revisions"}],"predecessor-version":[{"id":10638,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/3706\/revisions\/10638"}],"wp:attachment":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media?parent=3706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/categories?post=3706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/tags?post=3706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}