Did you know there are simple things you can do each day to support a healthy body weight? These 7 metabolic boosters support a healthy metabolism (the rate at which you burn calories to run all of your bodily functions), which in turn may help you maintain a healthy weight.
- Frequent eating (5–6 times daily): Studies have shown that your metabolism increases by as much as 30 percent during eating and digestion. By eating smaller portions every two to three hours or so, your metabolism is continually fired up to help you burn even more calories.
- Muscle boosting: Muscle cells are about 8 times more metabolically demanding than fat cells, so the greater your ratio of lean body mass to fat, the faster your metabolism runs and the more calories you burn. A good strength training program can help increase your metabolic rate by as much as 15 percent to help support a healthy weight.
- Aerobic exercise: Aerobic activity heightens your metabolism during and even after your workout (especially if the exercise is high-intensity) to help you burn more calories. It also helps maintain lean muscle mass, which increases your metabolism to help you continually burn calories. Combine aerobic activity with strength training for maximum benefit.
- Drinking plenty of water: Researchers in Germany found that drinking 16 ounces of water can increase your resting metabolic rate by as much as 30 percent. A good rule of thumb is to drink at least half your body weight in ounces every day, and try to drink a glass of water about 30 minutes before eating to help prevent overeating.
- Getting plenty of sleep: The connection between sleep and weight management has to do with two important hormones: leptin (which tells the body you are full and to stop eating) and ghrelin (which signals hunger). When you are sleep deprived, leptin levels decrease and ghrelin levels increase, causing you to eat more. Aim for 7 to 9 hours of sleep nightly to support a healthy metabolism.
- Using the sauna: Did you know you can actually burn extra calories by simply relaxing in the heat? Your body uses 0.568 calorie to evaporate 1 gram of sweat, so the more you sweat, the more calories you will burn! Remember to gradually increase your time in a sauna and drink enough water to keep up with the sweating.
- Cleansing & Detox: Research has shown that toxins slow down the body’s metabolic rate, decrease satiety (resulting in increased caloric intake) and limit your ability to burn fat. Regular cleansing and detox helps eliminate toxins and assist with healthy weight management.*