Kickstart Your Metabolism!

fitnessmagazine.com

Simply stated, metabolism refers to the rate in which your body converts calories from food into usable energy. To lose weight, you must expend more energy (calories) than you take in.  Below are some nutrition tips to give your metabolism a boost:

• Eat regularly – waiting long periods of time to eat can result in your body holding on to calories rather than burning them off.  There is no set number of times that you should eat each day, but most people need to eat an average of 3-6 times per day.
• Eat adequately –restricting calorie intake too much over time will lead to a lower metabolism.  Don’t deny your body food when you're hungry, and stop eating when you feel satisfied but not stuffed.
• Eat breakfast – have your first meal of the day within the first two hours after waking up.  Including complex carbohydrates, lean protein and a small amount of dietary fat will jumpstart your metabolism, fuel your body, and help sustain hunger.
• Quick Breastfast Ideas:

  • Whole wheat English muffin with peanut butter, sliced banana and honey
  • High fiber cereal (like Kashi) with 1% or skim milk
  • Trail mix (cereal, granola, raisins, peanuts, almonds, dark chocolate chips) and 100% fruit juice
  • Low-fat yogurt with granola or granola bar
  • Fruit smoothie (yogurt, fruit and ice)
• Eat protein – adequate protein intake will sustain and build muscle mass, which positively affects metabolism.  Lean, high quality protein foods include white meat chicken, boneless pork loin, fish, eggs, dried beans, soy foods including tofu, peanut butter, nuts and seeds.
• Stay hydrated – dehydration can lower metabolism in addition to other negative health effects.  Recommended fluid intakes for healthy adults is ½ ounce per pound body weight. (In other words, take your weight in pounds and divide by 2 to get the number of fluid ounces you need daily.  Example: 140 pounds divided by 2 = 70 ounces).

Snacking Smart:

Not all snacking is bad for you.  Healthy snacking will give you energy throughout the day by keeping your metabolism going, and it can help you to avoid overeating at your next meal.  Here are some tips on snacking smart:

• Look for anything quick, easy and portable.  Aim for about 100-200 calories.
• Go for fruits and vegetables: apples, bananas, carrot and celery sticks, etc.
• Fix your salty cravings with: trail mix, nuts, popcorn, pretzels, baked chips or whole grain crackers
• Fix your chocolate cravings with: low-fat chocolate milk or dark chocolate granola bars
• Go for low-fat yogurt, frozen yogurt, or sherbet instead of ice cream
• Snacks are like mini meals!  Try things like:
• Whole wheat mini bagel with tomato sauce and mozzarella
• Whole wheat dinner roll with ham, cheese and mustard
• 1 cup of tomato soup with 5 whole grain crackers
• Try to eat a snack complete with a carbohydrate group and a protein to keep you full longer, such as:
• Whole wheat crackers with low-fat cheese
• Dried fruit with nuts or low-fat yogurt
• Fruit or vegetables with peanut butter