Everyone wants to have that amazing body.
Everyone wants to feel good when they look in there mirror.
Today, I want to give you some tips to help you have more success with your goals and they are all simple things that anyone can do!
We all have that super skinny friend that eats junk food all day and doesn’t gain an ounce. We also have those friends that seem to constantly be on a diet but can never keep weight off. What gives?
Is it genetic? Partially. We are born with the ability to break down food and convert it to energy. The speed at which we do this initially may come from our parents, but that doesn’t mean we can’t manipulate it through lifestyle.
I’ve got some good news for your today: you can change your metabolism!
Everyone has what is called a Base Metabolic (BMR). Your BMR is the amount of calories you burn while you’re resting or just sitting around. Even when you are doing nothing, your body is still working heart to pump blood through all your organs, heal damage, create neural pathways in your brain, digest food, cleanse, etc. These all take up energy even if you don’t feel it happening.
Something else that burns calories is MUSCLE.
Each pound of muscle burns 35 calories a day, while each pound of fat only burns about 2 calories a day.
Obviously, increasing muscle density is a sure way to increase your BMR. This is one way to kick genetics to the curb. You and your siblings both come from the same parents, but if one of you is more muscular than you will have different metabolisms.
Not everyone is ready to hit the gym though, so for those of you looking for some simple changes to boost metabolism, here are 3 of my favorite tips:
#1 Change Your Breathing
The fastest and most effective way to alkalize your body is to change your breath. This is called your "hara" in Japan. Did you know that most peeps are NOT filling their lungs to full capacity when they breath?
In Japan, some people believe that as you age you start breathing more and more shallow. This continues until the day you die when your breath becomes so shallow that it eventually stops. They believe a key to longer life is focused, deep breathing.
Does science back this up?
Actually, it does! Studies have found that people who practice yoga and Pranayama breathing exercises increase oxygen levels in their body by 19%-28%! This increases metabolism rate in the short term.
Deep breathing will also help reduce cortisol (the stress hormone), which can have significant benefits on your health. Chronic stress has been named a health epidemic of our time.
#2 Eat A Protein Rich Breakfast
Obviously having a healthy diet all day long is a big deal, but let’s talk specifically about breakfast. Most peeps are eating carbs and sugar laden food first thing in the morning. This does little for you besides a temporary spike in blood sugar and can actually make it harder for you to lose weight in the long run.
Switch to high protein options first thing in the morning to help:
- Curb cravings
- Lower your cortisol
- Lower your blood sugar
- Minimize your middle and carve out those abs
- Support muscle growth and maintenance (without bulking, ladies)
- Help with weight maintenance
- Improve your mood
- Promote healthy brain function
- Improve bone health
- Support your heart
- Slow down aging and promote longevity
What is a good breakfast food that gives you protein in the morning? Eggs! Pastured, organic eggs are one of the BEST things you can eat in the morning to fuel your day and curb your appetite.
If possible, always buy organic, pasture-raised eggs.
A few other high-protein breakfast ideas:
Mexican Quinoa Bowl
Breakfast Power Bowl
Coconut Banana Oats Bowl With Crunchy Black Sesame Quinoa Cereal
Organifi Complete Protein (super easy!)
Choco-Motion Fat Burner Smoothie
Bottom line: make sure you are increasing your protein intake!
#3 Supplement With Vitamin D
Here’s why this applies to your fat loss goals: Scientists have found that vitamin D deficiency is linked to difficulty maintaining a healthy weight. This is a big deal considering 77% of the population is not getting enough of this vitamin!
Every cell in your body needs vitamin D to function properly. Receptors in your brain need vitamin D to keep hunger and cravings down, and vitamin D helps to determine whether or not your body burns fat or simply stores it.
Get enough vitamin D by spending time IN THE SUN for 30 minutes or so, WITHOUT sunscreen. Sunscreen blocks 99% of your vitamin D absorption.
You can also get it from the following foods:
- Organic, pastured eggs
- Fatty wild-caught fish like salmon and mackerel
- Cod liver oil
- High-quality supplements
FUN FACT: Want to increase the vitamin D in your mushrooms? Set them out in the sun in the afternoon before you use them in your dinner! Mushrooms absorb vitamin D from the sun similar to the way you do!
BONUS #4 Stand Up While You Work
By standing instead of sitting at work, you can burn an extra 350+ cals a day!
Last year. Dr. Mercola switched everyone in his office to standing desk because of the benefits it has for overall health!
If you feel you have a sluggish metabolism, don’t be discouraged! The speed of your metabolism is NOT permanent and will adjust as you make lasting lifestyle changes.
To speed up your metabolism:
- Practice deep breathing
- Consume more protein
- Get your vitamin D
- Bonus: use a standing desk
Did you catch my last article? Check out The 3 Surprising Ways Protein Helps You Lose Weight Effortlessly.