Diet plays an important role in your health and wellness. It’s not just the type of foods you eat that matters, but also the way you metabolise them. Of course, delicious food is a big part of life, and those foods can be just as bad for you as they are good to eat. But don’t worry, we’re not here to make you regret your weekend dinner plans. Life is about balance, and this guide is about helping keep that balance by improving the way you metabolise your food—both naughty and nutritious.
A Bit About Metabolism
Firstly, let’s explore what metabolism actually is. Metabolism is the complex biochemical process that converts the food and drinks into energy. This energy fuels every activity, from basic functions like breathing and circulating blood to more vigorous activities like exercising. Your metabolic rate, the speed at which your body burns calories, is influenced by various factors, including age, gender, muscle mass, and physical activity levels. By understanding and optimising your metabolism, you can enhance your body’s efficiency in burning calories and maintaining overall health and vitality.
Prioritise Protein
Incorporating protein-rich foods into your meals and snacks can give your metabolism a powerful boost. Protein requires more energy to digest compared to carbs or fats, which means your body burns more calories in the process. Foods like lean meat and fish, tofu, eggs, legumes or protein powder can support muscle growth, increase satiety and keep your metabolism running smoothly.
Get Moving
Regular physical activity is essential for maintaining a healthy metabolism. Incorporate both cardiovascular exercise and strength training into your fitness routine to maximise calorie burn and build lean muscle mass. High-intensity interval training (HIIT) workouts are particularly effective for revving up your metabolism and torching calories long after your workout is over, as other high intensity classes like zumba, body attack and barre. Outside of the gym, try to find more ways to stay active. Take the stairs instead of the lift, walk when you might otherwise drive, or walk just for the sake of walking. Every bit of movement counts!
Stay Hydrated
Drinking an adequate amount of water is crucial for supporting your body’s metabolic processes. Even mild dehydration can slow down your metabolism and impair your body’s ability to burn fat efficiently. Aim to drink at least eight glasses of water per day, and consider adding hydrating foods such as fruits and vegetables to your diet. Herbal teas and infused water can also be refreshing alternatives to plain water and help keep you hydrated throughout the day—just remember to avoid sugar wherever possible, as it will further dehydrate you and even slow down your metabolism.
Sleep Well
Quality sleep plays an important role in many aspects of your health, and metabolism is certainly one of them. Lack of sleep can disrupt hormone levels, increase appetite, and decrease energy expenditure, all of which can negatively impact your metabolism. Aim for seven to nine hours of quality sleep each night, and establish a consistent sleep schedule to optimise your body’s natural circadian rhythm. Create a relaxing bedtime routine, limit screen time before bed, and create a comfortable sleep environment to ensure restorative rest each night.
Manage Stress
Chronic stress can be detrimental to your metabolism. When you’re stressed, your body releases cortisol, a hormone that can increase appetite and promote fat storage, particularly around the abdominal area. Incorporate stress-reducing practices such as meditation, deep breathing exercises, yoga, or spending time in nature into your daily routine to keep stress levels in check. Prioritise self-care activities that promote relaxation and rejuvenation, and don’t hesitate to seek support from friends, family or a professional if you’re feeling overwhelmed.
Food, and the way we process it, is a complex area that’s ever-evolving. The good news is, you don’t have to overthink it. By incorporating these five simple tips into your lifestyle, you can rev up your metabolism, optimise your body’s calorie-burning potential and take your health and wellness to its full potential. Remember, small changes can add up to significant results over time, so why not start some good habits today for a healthier tomorrow. And if you want to develop a more comprehensive plan to enhance your metabolism and diet, have a chat with a dietician.
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