When you set goals for weight loss, do you think big, “reach for the stars” goals? How long before those goals seem out of reach? I hear all too often, “I give up” or “I don’t have willpower.” Setting high expectations can get the best of you, leading to a feeling of failure. Say for example, you want to lose 25 pounds. Pause, think how long that will take, realistically. Think about it – if a healthy weight loss is 1-2 pounds a week, that will take an average of 25 weeks. That is 6 months! And, given life’s curve balls along the way, allow some grace along the way. How does that differ from your expectations?
In part one of this two-part series on metabolism, I addressed the factors that impact metabolism. Including, the types of metabolism. Although some factors, such as age and genetics, cannot change. This article will address 6 strategies to boost your metabolism.
Your behaviors and habits have a huge influence on your goals and results. Empower yourself to adjust them as you see fit. If you have ambitions to lose or maintain weight, calorie deficit is just one method to reach those goals. The question becomes how sustainable and enjoyable this method is alone. Let’s explore 6 strategies to boost your metabolism, beyond just cutting calories.
Set Specific, Realistic, Forgiving Goals
Focus on the positives and each small win along the way! You can’t win a marathon if you can’t run a mile.
- Instead of a goal to “lose weight, ” try smaller, more specific goals in less time.
- Set increments of 5-7% goals
- Choose daily or weekly goals. For example, include 4 servings of vegetables a day, practice the 5 D’s when you experience a craving, or go for a daily 20 minute walk.
- Stick with one new habit until it becomes a consistent routine. Then add another one.
- Remember, it could take 6 months to develop a routine, allow patience
Ditch the “Diet” Mentality – Focus on Sustainable Health Measures
Diets could endorse omitting whole food groups or macronutrients (macros). Leading to omitting vital micronutrients (vitamins and minerals) that aide in a healthy metabolism. Instead focus on:
- Improving your food choices. What foods could you ADD to your daily life.
- Color of the rainbow on every plate you eat
- Followed by lean protein
- Choose high fiber grains
- Replace processed, high fat foods with heart and gut healthy choices, such as nuts, seeds, olives or avocado
- The 80/20 rule to lessen the guilt. Allow yourself a daily portioned food of enjoyment.
Want to learn more about implementing the guilt free 80/20 rule? Let’s connect in a brief call. Click here to schedule
Try Eating a Different Way
- Fast eater? Take 20 minutes to eat. Your gut will thank you!
- Start by chewing your food 10 times or more.
- Practice Mindfulness. Describe the shape, color and texture of food. Then taste the food.
- Put the utensils down between bites
- Avoid distractions, including phone, TV and all electronics, even reading material
- Respect food, this will lead to new tastes of savoring the flavor of food.
Physical Activity – as Simple as NEAT Activity
- Start with your 2 feet – how many steps do you get a day? The recommended is 10,000 steps a day (that’s 5 miles). Set a weekly goal and increase to 10,000 by 500 step increments.
- The American Heart Association recommends 150 minutes of physical activity a week. Equal to:
- 30 minutes moderate activity a day
- 25 minutes of higher intensity activity 3 days a week
- A combination of both
- Aerobic activity (ie walking, biking, etc) is the most efficient way to burn calories
- Include strength training twice a week to build your muscles and metabolic rate
- Don’t forget about the NEAT (non-exercise activity thermogenesis) activities including fidgeting, tapping a foot, standing vs. sitting burns a few extra calories
- Start out simple – park further away from the entrance, take the stairs, cleaning the house, gardening.
- Activity is more than just calorie burning. It’s beneficial for your heart, digestion, blood sugar regulation and mental health.
Reward Your Successes
- Every day is a new day.
- Push through the feelings of guilt. Allow the thought, embrace it and move forward.
- Don’t give up. Health goals, including weight loss or maintenance is a journey that becomes a lifestyle.
- More importantly, if you are following target markers (i.e. calories or macros) focus on the quality of those numbers. This is a metabolism booster all by itself.
Eating does not need to be perfect! Remove the labels of good or bad food. Allow yourself some pleasures along the way with the 80/20 rule. Listen to how your body responds each step of the way. Get your body moving to boost your metabolism. These 6 strategies to boost your metabolism is a head start to feeling good. If you are looking for more guidance, support and accountability, let’s connect! Set up a brief call below to see if I’m the right partner for you!