So, you consumed more food and drink than you needed to over the holidays, and now you’re feeling it. Don’t despair. Here are three simple things you can implement today to help you regain your healthy momentum and boost your metabolic engine.
#1 – DRINK MORE WATER!
Of the three, water gives the biggest bang for your buck, and it’s free!!
• Increase Metabolism – increasing water intake will boost your caloric burn…period. Each gulp makes your body work and burn calories (diet-induced thermogenesis). A study in The Journal of Endocrinology & Metabolism shows that increasing water intake by six eight-ounce glasses per day can bump up daily caloric burn by 200 calories. Need reminders and help tracking your intake? Use your Life in Motion platform, or download an app like Waterlogged or Water Drink Reminder.
• Curb Hunger – you may think you’re hungry, but you just may be thirsty. The feelings of hunger (gurgling stomach, low energy level, etc.) can be a sign you’re running low on water. Studies show that folks who drink a full glass of water 30 minutes before a meal wind up eating less and losing pounds.
• Boost Energy – Your body is 70 percent water. That 3 p.m. slump you experience may be a sign of dehydration. Skip the vending machine, and try drinking some water instead.
#2 – EAT A HEALTHY BREAKFAST
Breakfast is the most skipped meal of the day yet arguably the most important. After seven to 12 hours without food (fuel), it ‘breaks a fast’ and replenishes blood sugar stores. If you wait until lunch to fuel your body, it goes into survival mode and starts storing calories and creating body fat. Studies show that people who skip breakfast typically weigh more. Eating breakfast helps regulate your appetite throughout the day. Don’t have time? Get up earlier. Keep quick breakfast foods on hand. Prepare it the night before.
• Yogurt with fruit or granola
• Natural almond butter on whole grain
• Oatmeal with raisins or berries
• Hard-boiled egg
• Cottage cheese and fruit
#3 – MOVE!
Our bodies are made to move. Sitting and seldom moving throughout the workday is unnatural. It can cause fatigue and lead to heart disease and injury. Not enough time? Be creative and create opportunity. Experts recommend getting up and moving five to 20 minutes each hour. Adding short bouts of movement throughout your work day won’t replace your regular fitness routine, but it will help you burn more calories, reduce stress, and motivate you to keep moving.
• Install a stand-up desk
• Sit on an exercise ball
• Stand up, stretch, and move around every hour
• Use the restroom on another floor and take the stairs
• Get a phone headset and move around while you talk