Your metabolism is so important – it’s responsible for converting food into energy. To support my metabolism, there are things I do each and every day. They’re all super simple and easy to incorporate into your daily routine. Remember like everything, consistency is key.
· Eat enough protein- Protein is essential for metabolism function. A high protein intake has actually been proven to boost metabolism. I love to include a source of lean protein, such as chicken, fish or tempeh, with each meal. This helps regulate my metabolic function, and also keeps me feeling satiated and satisfied after I eat so wards of snacking.
· Get your sleep- Sleeping can actually improve your metabolism. Studies have shown that not getting enough sleep can negatively affect your glucose metabolism, and the hormones involved in regulating your metabolism. So if you’re not getting the necessary amount of sleep, you’re at risk of damaging your metabolism in the long term. Similarly, when we’re tired, we’re far more likely to make poor food choices. It becomes so much harder to resist the greasy burger and fried chips when we're tired. So not only is sleeping essential for metabolic function, it also allows us to make food choices, which further support our metabolism and weight. Aim for 8 hours a night if you can.
· Stay Hydrated- Water is another surprising factor which plays a huge role in regulating our metabolism. Drinking enough water throughout the day has been shown to improve metabolic function, as well as helping to stabilise weight.
Water, like sleeping, is also essential for our food choices. If we’re hydrated, we’re less likely to mistake thirst for hunger. This means we can tune into our body and the foods it really needs, rather than reaching for whatever sugary, fast foods we can get our hands on first!
SCALES AND WHY THEY DON’T WORK
I’m sure lots have scales somewhere in a bathroom cupboard at home or have owned them at some point but let me tell you they are a horrible way to measure your progress – they create a negative, toxic relationship with your body and often end up making you become slightly obsessed with the fluctuating number you see on the scale. Instead of thinking about how foods will affect that number, start thinking about what foods make you FEEL good! Without a number on the scales dictating your relationship with your body, you’ll be able to tune in and listen to what you need and most importantly how you feel, this is a much more constructive way to monitor weight loss. Other ways are to notice how your clothes feel on you, use a good old fashioned tape measure and fortnightly (NOT DAILY!!!) use it at your waist or hips, you could even track your progress by taking pictures.
Scales focus purely on a number which you then see as your overall weight, but what scales don’t take into the equation is fluid retention, water, sodium intake, fluctuating hormones, undigested food and your muscle mass. As you exercise more and work out, you are building lean muscle which weighs exactly the same as fat but is leaner. So if your clothes are looser but the scale is the same, this is because of the lean muscle you have built. Building lean muscle has lots of benefits. Building muscle will actually help boost your metabolism so you can burn fat even whilst you rest! Another reason why scales aren’t a wise move and why we should judge our weight on how we feel, how clothes fit us etc. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction. However, if the scale doesn’t change, you may not even be aware that you’re getting real results, especially if you are not taking progress pictures and tracking yourself such as taking measurements or body composition.
So throw your scales away and focus on a good balanced diet, keeping hydrated and daily movement!