The metabolism is how our bodies convert what we eat and drink into energy. It’s a complex system of chemical reactions in cells throughout the body, and many factors can influence it.
With the holidays approaching and Thanksgiving just a few days away, it can be challenging.
November is a month of thanks, family time, and turkey. Even though all may have different ways of celebrating, many people also treat it as a month of festivities where work friends celebrate with annual office parties.
This season also seems to bring about food traditions for most of everyone. Hence, if you’ll be attending office parties this fall, here are some tips to ensure you’re still doing your best to boost your metabolism and accomplish your health goals.
Eat more protein.
Protein is a crucial component of the metabolism process. Therefore, it is one of the most critical nutrients in your diet.
It’s needed to build and repair muscle tissue, which burns more calories than fat. And it takes a lot of energy to digest protein, so if you’re eating a high-protein diet, you’ll burn more calories even when resting.
It also helps keep you feeling full longer, which can help prevent overeating.
A good rule of thumb is to eat about one-third of your plate as lean protein such as chicken breast, fish, or lean cuts of red meat at each meal.
You could also try a vegetarian protein shake for breakfast or lunch. These are easy to make with a high-quality protein powder like egg white powder or whey protein isolate.
Drink more water.
As you’re prepping for Thanksgiving, it’s easy to forget to stay hydrated. But this is one of the best things you can do to keep your metabolism on track and any time of year.
Water helps your body process nutrients and carry them through your system, so if you’re not drinking enough, you’ll feel sluggish and tired all day.
Plus, water helps regulate your body temperature so that you don’t get overheated or chilled, which can also impact how well your metabolism functions.
The Institute of Medicine (IOM) recommends that men consume about 3 liters or around 13 cups of total beverages daily, and women drink 2.2 liters or about 9 cups.
But some people need more or less. Your individual needs depend on factors such as your body size, activity level, age, and whether you’re pregnant or breastfeeding.
If you’re wondering whether you’re getting enough water, try this simple method: Check the color of your urine. If it’s clear, like lemonade, you’re well hydrated; if it’s dark yellow to amber, you need to drink more fluids throughout the day.
Eat less processed food.
Processed foods are loaded with sugar and empty calories, slowing your metabolism. In addition, they are low in fiber, so they don’t fill you up for long. Fiber helps you feel fuller longer, so you eat fewer overall calories throughout the day.
In addition, they contain artificial sweeteners and other chemicals that can disrupt your hormones, and they tend to be high in sugar or fat, leading to weight gain and making you hungrier than ever.
So always remember the fewer ingredients a food has, the better. The more natural it is, the better. The less processing it has gone through, the better.
Instead, choose fresh fruits, veggies, whole grains, lean proteins, and healthy fats like olive oil to fuel your body. If you need extra help with portion control, try MyPlate: Eat by Color.
Find ways to increase your physical activity.
When it comes to boosting your metabolism, exercise is one of the best ways to do so, but not just any kind will do the trick.
So if you want to get the most out of your food and feel your best throughout the holiday season, you must find ways to increase your physical activity.
Aerobic exercise like running or swimming is excellent for building endurance and burning calories.
In contrast, strength training builds muscle mass, increasing your metabolic rate to burn more calories at rest, even when sleeping.
Combining both types of exercise in one workout is ideal for maximum results.
Plus, research suggests that working out on an empty stomach can help you lose weight more effectively than exercising after eating or not at all.
Section: Avoid soda and sugary cocktails.
Soda has no nutritional value but can pack on pounds because it contains sugar. Sugar is a calorie-dense substance that can cause insulin spikes in the bloodstream.
A diet high in sugar will cause your body to secrete more insulin, which makes it harder for your body to burn fat efficiently due to increased insulin levels in your bloodstream.
Sugar also releases endorphins, your feel-good hormones, which means that overeating sugar can make you feel happy and satisfied; however, over time, it will cause cravings for more and more sugary foods and drinks.
The same goes for sugary cocktails that have become popular as of late, such as sweetened lemonade or iced tea with added sugar.
So, if you must drink alcohol, you can shop non alcoholic drinks online. While alcohol does not directly affect your metabolism, it can slow down your body’s ability to burn fat.
Alcohol has seven calories per gram, as opposed to 4 calories per gram for carbohydrates or protein. It also makes you eat more calories, which increases your risk of becoming overweight or obese. So if you’re trying to lose weight, avoid wine and other alcoholic beverages.
Sleep a little longer.
Sleep is one of the most critical factors that affect your metabolism. If you are not sleeping well, it can hurt your thyroid. This can then lead to weight gain and slow down your metabolism.
A study conducted by researchers from Harvard Medical School revealed that lack of sleep could alter the production of thyroid hormones in the body. These hormones are responsible for regulating the body’s temperature and metabolism.
The study involved 15 healthy participants who were divided into two groups.
One group slept for 8 hours, while the other was allowed only 4 hours of sleep per night for two nights in a row. The results showed that those who slept less had lower levels of TSH (thyroid stimulating hormone) than those who slept more than 8 hours per night.
Final Thoughts
Thanksgiving is the perfect time to give your metabolism a boost.
With so many opportunities to eat, drink, and be merry, it’s easy to get swept up in the holiday spirit and overdo it. Keep these simple tips in mind, and you can ensure that your metabolism is running at an optimal level during this hectic time of year.
Make the most of your Thanksgiving season by setting yourself up for success. After all, with so much happening, it’s essential to stay healthy, keep track of your health, and take care of yourself.