The holidays are upon us and we are here to help you face them with a plan. Decide now to not find yourself Jan 1 with regrets and feeling like you need to dig yourself out of two months of poor choices. The holidays are all about celebrations and gatherings, but feeling awful in January is a high price to pay to “celebrate”. So instead, celebrate yourself and follow along with our metabolism boosting strategies to pump up your metabolism during the holidays and still celebrate the season.
- HIIT: High Intensity Interval Training such as our Tabata, Cycling, and Boxing classes combine repeats of near all out pushes with short periods of recovery. Not only do HIIT workouts burn more calories in a shorter time than long cardio sessions, but they keep your metabolism burning long after the workout is over. Choose any type of cardio and go for it for 30 seconds, follow that by a recovery period of 90 seconds. Repeat these intervals for a total of 10 repeats and you will have fired up your metabolism in 20. Additionally, HIIT workouts build muscle in ways that long, steady cardio does not.
- Eat Breakfast: And not just any breakfast, but choose a high protein meal and you are less likely to go for the bagels or doughnuts at the mid-morning break. Studies show that breakfast eaters tend to be slimmer and healthier than those who fast until noon.
- Get your winks: depriving yourself of the amount of sleep needed each night not only makes you sluggish during the day, but it slows down your metabolism the following morning. Additionally, poor sleep cycles associated with minimal sleep can wreak havoc on the hunger hormones, ghrelin and leptin. These evil little guys are what make you crave that junk food that derails your healthy plans. It all starts with a good night of sleep.
- Eat smaller, more frequent meals: This keeps a stabilized blood sugar levels, gives you constant energy and likely to prevent losing self-control when faces with poor options before you. The trick to make this work is to plan and have your food for the day prepped in containers, ensuring good portion control. The bonus during the holiday season is that you are not going to show up at that after work holiday party hungry from a day of denying yourself.
- Stay hydrated: When you are not well-hydrated, this slows down your metabolism. In addition to drinking plenty of water, drink it cold, since your body burns more calories heating the cold water to body temperature. A side benefit is that you create a sensation of feeling fuller before meals if you drink well before and after.
- Strength Training: Not only does lifting weights increase your calorie burn after the workout is over, it causes your muscles to re-build afterwards which requires energy. The metabolically active tissue in muscle needs to burn energy to be sustained. This is one of the best metabolism boosters you can do during the holidays.
- Add protein: High protein foods such as lean chicken and fish require more energy to digest than high carbs and of course fatty foods. The amino acids in high protein foods are key components needed by lean muscle to grow. This means that if you are strength training to build muscle, be sure to consume high protein foods immediately after your workout. Figure .5 to 1 gram of protein per pound of body weight atorvastatin lipitor.
- Go Green…tea, that is: Green tea is loaded with catechins that help burn calories and fat. Two to four cups a day will help you feel fuller after a meal as well as boost your metabolism.
So, you can see it doesn’t take much to adopt a few of these metabolism boosting strategies during the holiday season and you will enjoy success right along with the celebrations. You will be celebrating a faster metabolism…what better gift to give yourself this holiday season.
Featured photo source: Pixabay.com