1. Build Muscle Mass
Looking good just makes you feel good, doesn’t it?! And strength training builds lean muscle tissue, which burns more calories at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster your metabolism will be.
How do you start strength training? Try some push-ups, or a few squats or lunges. Use 5 lb. free weights to perform simple bicep curls or tricep pulls. Do these exercises three to four times per week, and you’ll soon see a boost in your metabolism, as well as an improvement in your physique. Yes!
2. Do Not Skip Meals or Drastically Reduce Your Caloric Intake
When blood sugar is swinging we get downright cranky! And if your body senses that food is in short supply, it will slow your metabolism to conserve energy. Over time, the result is that when you do eat (even if you consume the same foods as always) your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds.
A good strategy is to cut your caloric intake by no more than 500 calories per day and never less than 1200 calories total each day.
3. Increase the Amount of Protein in your Diet
Most researchers agree that protein helps to stabilize the secretion of insulin into your blood stream, a process that can affect metabolism. And for sure when you’re eating a balanced diet your mood will be balanced. It’s just how it works!
The average person would benefit from protein intake at a minimum of 70 grams or higher each day. And having more protein at each meal is a sure way to keep those cravings at bay!
4. Increase Movement in Daily Lifestyle
The more you move, the more calories you burn. And you will naturally be in a better mood once those endorphins kick in! Did you know you can actually make a significant addition to the number of calories you burn each day by relatively minor changes in lifestyle?
This can be as simple as taking the stairs instead of the elevator; park a distance from the office; do a little gardening or clean the house while you talk on the phone. Making these types of changes for just 20 minutes of your day will cause you to burn an additional 100 calories per day or an additional pound per month. And, again, moving around helps with mood!
5. Go For an Evening Walk
Although exercising any time is good for you and your mood, evening activity may be particularly beneficial for those who tend to have cravings in the evening. Many people’s metabolisms slow down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours. And you will find that you will have less cravings at night right before bed! It’s just how it works. Exercise is a major cravings zapper.
6. Get Adequate Sleep
As funny as it sounds, sleep deprivation can make you store fat, and not just because you’re susceptible to cases of the late-night munchies. When you sleep at night your body actually burns fat. And I’m sure you’d agree, when you’re tired, you’re super cranky! I know I am.
And if that’s not enough to make you want to sleep more, according to researchers at the University of Chicago, women who got less than four hours of sleep per night had a slower metabolism than those who slept for a full eight hours.
7. Have a Big Breakfast
It’s important to have a high quality breakfast with good clean protein, fiber and healthy fats. This will not only stabilize your mood and set you up for a day of feeling good, but it also stabilizes your blood sugar which helps keep those craving away!
Great examples include organic egg omelette with sautéed broccoli and sliced organic tomatoes and ½ avocado on the side. Or if you’re on the go like me, you can have 2 organic free range hardboiled eggs and a handful of raw nuts!
8. Surround yourself with more uplifting people then you do negative people
What you will find is that you will naturally be in a good mood just from the company you keep. Ever been in a lousy mood and can’t shake it only to realize you’ve been hanging around with way too many crank pots and complainers? They literally and figuratively drag you down. Research shows you are the SUM AVERAGE of the 5 people you hang out with the most. Who are you hanging out with?
As with all my tips, tools and recommendations, try one at a time until you’ve mastered it. Then move on to the next.