5 Effective Ways to Boost Your Metabolism During the Holidays
The holiday season brings joy and festivities, but it often includes heavier meals, more sweets and alcohol, and disrupted routines, which can affect our metabolism negatively. Fear not! Here are some science-backed strategies to rev up your metabolism and keep it firing on all cylinders during this celebratory time of year:
1. Hydration: Don't underestimate the power of water. Staying adequately hydrated is key to supporting your metabolism. When your body is under-hydrated, your metabolism slows down to conserve water for needed processes, and your body will also store water for later use. This water gets stored in our fat cells, which makes them grow and swell, making you feel bloated as if you are holding too much water when you don’t actually have enough. Aim to drink plenty of water throughout the day: 100 ounces (or about 12 cups) is a good goal for a noticeable metabolism boost.
2. Prioritize Protein: Focus on protein-rich foods during holiday gatherings. Protein has a higher thermic effect compared to fats or carbohydrates, meaning your body burns more calories digesting protein. Additionally, it helps preserve muscle mass, keeping your metabolism active. Protein is essential for building muscle, and the more muscle mass you have, the better your metabolism will run. Aim to include a protein source in each meal and snack that you have. High quality animal and plant-based proteins are best: think eggs, grass-fed beef, poultry, fish, seitan, tofu, beans, and lentils.
3. Quality Sleep: Amidst the holiday hustle, don't neglect sleep. Quality sleep is crucial for metabolic health. Lack of sleep disrupts hormones that regulate appetite and metabolism, potentially leading to weight gain. Strive for 7-9 hours of uninterrupted sleep each night. To facilitate this, engage in calming activities before bed, such as reading a book, taking a warm bath, practicing relaxation exercises, or listening to soothing music. And avoid screen time for at least an hour before bed - the blue light emitted by phones, computers, and TVs can interfere with your body's production of the sleep hormone melatonin.
4. Build Muscle: Incorporate strength training exercises into your routine. Strength training includes bodyweight exercises (push-ups, pull-ups, squats, lunges, and planks), free weights (dumbbells, barbells, or kettlebells), resistance bands and weight machines. This type of training is an effective way to build lean muscle mass, which helps boost your metabolism. How? Muscle mass burns more calories at rest than fat tissue does, so by engaging in strength training you'll not only build muscle but also elevate your metabolism, even when you're not exercising.
5. Stay Active: Maintain an active lifestyle as much as possible. While festivities might disrupt your usual workout schedule, find ways to keep moving. Take walks after meals, dance to holiday tunes, or engage in active family activities. If you sit for extended periods of time, try to stand up, move around or stretch every 30 minutes or so. Every bit of movement contributes to keeping your metabolism active.
Bonus Tips:
6. Green Tea: Consider sipping on green tea. Green tea contains antioxidants called catechins, which have been linked to a slight increase in metabolism due to their ability to break down excess fats. They are also thought to improve hormonal balance. Sipping on green tea throughout the day can help you burn more calories.
7. Don't Skip Breakfast: Starting your day with a nutritious breakfast jumpstarts your metabolism and can help prevent overeating later in the day. Opt for a balanced meal containing protein, healthy fats, and fiber to keep you full and energized throughout the morning. Try eggs and high-quality sausage, scrambled tofu and whole-grain avocado toast, or Greek yogurt with berries and nuts.
As you revel in the holiday cheer, these strategies can help you support your metabolism and maintain a healthy balance. Remember, small, consistent efforts can make a significant difference in keeping your body's calorie-burning engine running smoothly during this festive season.
Wishing you a joyful and metabolically energized holiday season!