Need some ideas to get your body moving first thing in the morning?
Give every day a kickstart by eating a wholesome and nutritious breakfast.
Make sure your breakfast is extremely high in complex carbohydrates, protein and fat. Some ideas for breakfast foods that can help to rev up your metabolism might be:
- Low fat cottage cheese
- A whole wheat wrap with a scrambled egg (remember to use as little fat in the cooking process as possible)
- Canadian bacon and low fat cheese on a toasted english muffin (lower in fat than bacon)
- Greek yogurt (higher in protein) with or without fresh fruit
- Grapefruit and a protein shake
Any of the combinations above will give you a breakfast that fits the bill – nutritious and delicious.
Other ideas to help get your metabolism working in high gear is to perform simple chair exercises – these are also great if you currently have limited mobility or are unable to stand for long periods of time. Remember to start where you are, but plan for where you are going.
One easy-to-perform chair exercise can even be done at work: while seated at your desk place your feet firmly on the floor. Lift and hold both legs/feet to the count of five, then lower them slowly. If lifting both legs at the same time is too difficult, perform the exercise with one leg at a time until you get stronger. By the time you can perform 10 repetitions, try going back to lifting both legs at the same time.
Another exercise to help jumpstart your metabolism is to slide your chair away from your desk (a table in your home), next, stretch your legs down and away from your body as far as you can and with your fingertips bend at the waist and reach to touch your toes. If your muscles are “cold” – that is, you haven’t performed any warmup exercises or movement to get your muscles warmer and looser, then stretch gently and slowly. The leg raises mentioned above are great for helping to warm up your muscles. Repeat the toe-touch up 10 times, but if you start with a lower number, that is fine. You don’t want to overdo it and cause an injury that would slow you down even further.
Getting your metabolism reved is as easy as one – two – three if you remember to:
- Eat a breakfast rich in protein, complex carbs and enriched with some good fats, vitamins and minerals.
- Incorporate movement and exercise into your daily routine with chair exercises (if you have reduced mobility) or walking.
- Be mindful of the foods you eat at breakfast and make notes to help track your intake. Notice how you feel after eating specific foods and you’ll start to determine which foods increase your energy level and satisfy your hunger the best.