How many times have you heard, “I don’t eat breakfast, I’m not hungry when I get up”, or “I just don’t have time in the morning”. I know I used to think I was saving calories by not eating breakfast. Just a cup of Joe and I’ll be fine till lunch. WRONG!!!
There are so many little things in life that will throw off and actually slow our metabolism, inhibiting any weight loss efforts – even if you are exercising. So, let’s talk about ways to rev up your metabolism!
Firstly: 3,500 calories = 1 pound of fat (approximately). In order to lose one pound per week there needs to be about a 500 calorie deficit per day. So, using diet and exercise, you need to burn 500 calories more in a day, or eat approximately 500 calories less.
1. “You have to eat to lose weight”, WHAT? This is so backwards to how I grew up and ‘dieted’. But it is proven that not eating enough puts the body in ‘Starvation Mode’ (a survival mechanism). When not fed, the body has to save energy, so metabolism SLOWS down and fat burning is stopped. Instead of using fat for energy, the body takes it from the muscle, further slowing the metabolism.
2. Therefore, eat 5-6 small meals in a day, every 2-3 hours to keep your blood sugar and insulin levels steady. Your metabolism and energy will then be high all day! (Just don’t eat too many calories in one sitting).
3. Eat lean protein, complex carbohydrates (whole wheat grain products), fruits and veggies. The body burns more calories when digesting protein than carbs and fat. You should eat most of your carbs for breakfast and up until 5:00p.m. and have a lean protein and veggies for supper. Your last snack should be 3 hours before bed. The bodies digestion slows by early evening so eating excess carbs and calories later are stored as fat because they are not burned off during sleep.
4. Good Fats (healthy) – ACCELERATE fat burning! Get rid of saturated and trans fats and replace with omega 3 fatty acids (found in canola oil, flax seeds, walnuts and salmon). Monounsaturated fats (almonds, avocado, olive oil) will also burn fat more efficiently, satisfy your appetite and improve your overall health. Great bedtime snack are raw almonds. They will keep you full throughout the night and contain a lot of fibre for slower digestion.
5. Drink 8-10 cups of WATER per day. It takes the edge off your appetite and helps maintain your metabolism and burn fat. Muscle is made of 75% water, so dehydration can cause cramping and an increase in production of the hormone cortisol which destroys muscle.
6. Resistance Training – It’s the best form of exercise to increase your metabolism, not only for increasing muscle mass, (fat and calorie burners), but weight lifting fires up your metabolic rate, especially training with HEAVY weights. We do not have a lot of testosterone like men – so you won’t ‘bulk up’.
And one thing I always do is take the time for breaky. In today’s busy world, McDonald’s offers several healthy breakfast options for all ages! Eggs, cooked the way you like, low fat fruit and yogurt parfaits, low-fat, high-fibre muffins (my Hubby’s fav), Egg McMuffins cooked to order, Breakfast Fajitas (I would prefer a whole wheat tortillas, and English muffin option though). Pancakes the kid’s love and smoothies will hopefully be available soon. Let’s not forget the fresh coffee! We were behind the scenes for breakfast at McDonald’s and saw all the natural fresh ingredients used and observed most of the breakfast items being made from scratch. Relax and enjoy, we did!
So there are no excuses to miss your most important meal of the day. Not only to kick start your day and fire up your brain and energy, but to REV UP YOUR METABOLISM!
Now remember…Motivation is what gets you started. Habit is what keeps you going. Stay strong in all you do.
Kath- the McBlogging McMom.
Hi MomX2, I hear you! Why on earth would you drag them outta of bed earlier! I know my kids need their sleep in order for them to be pleasant & de-crankified.
I have 2 kids that ALWAYS seem to want to sleep-in on school days, not weekends. I make them breakfast to go in the car, and then inbetween drop-off for preschool and my daughters dance class, I grab a quick breakfast wrap and coffee at McDs drive-thru for myself.
We always do breakfast for the kids, but sometimes I am the last to think about myself and I am famished by the time I get to the preschool. Personally, I have to drag myself out of bed more often than the kids.
Hmmm, I guess that is where they get if from!
I guess it depends how old your kids are too. When mine were younger, if I said the word McDonald’s they were up and jumping to go. Now as they’re older, I have picked it up they day before and left them in the the fridge to reheat, or I have even grabbed something while they were getting ready to go to school. But, in saying that, I live very close to a McDonald’s-and I get a fresh cup of Joe to drink while doing my errands. You do what works for you, and at least know that there are good options out there. 🙂
I know that it’s important to eat breakfast each morning, but eating breakfast at McDonald’s is not practical. I have to drag my kids out of bed 15 minutes before we need out the door. Stopping at McDonald’s during the week is unrealistic.
You’re so right! So many of my “dieting” friends skip breakfast each morning. Who do they think they are kidding? They end up consuming more calories throughout the day because they are so hungry from skipping breakfast. The morning is a crazy time for us mothers. We are so busy getting our kids ready that we don’t stop to feed ourselves. It really is important to take time to eat a healthy breakfast! It may seem impossible, but try to eat when your kids are eating. It’s important for your kids to see you making healthy choices too!