10 Easy Ways to Kick-Start Your Metabolism Every Morning

10 Morning Health Rituals – Your metabolism is dependent on everything from the types of foods you eat to the amount of sleep that you get each night. Thanks to genetics, some people have “speedier” metabolisms than others. However, there are some scientifically backed things you can do to make yours work a little more quickly. And, if you make these habits a part of your morning routine, chances are it will help to naturally boost your calorie burn all day long.

Wake up with 16 ounces of water

One study led by German scientists found that drinking about 17 ounces of water immediately after waking up in the morning can boost your metabolism by about 30 percent for up to an hour or more. While the authors of the study told WebMD that this increase only adds up to a few calories per day, it’s still a good idea to start your morning with a glass of H2O and continue hydrating throughout the day.

Staying hydrated is important to maintaining overall health, explained Brandon Cheeks, a NASM certified personal trainer at Balanced Fitness & Health in San Diego, California. It helps the body to expel toxins, keeps skin clear and moisturized, and keeps muscles energized.

10 Morning Health Rituals

Drink a cup of warm lemon water

Drinking warm lemon water helps the body rehydrate after sleep. It also flushes out toxins, stimulates the digestive system and provides the body with Vitamin C and potassium to boot, says Cheeks.

10 Morning Health Rituals

The Vitamin C is the important part. While no studies have shown that lemon can directly boost your metabolism, according to iVillage expert Shilpi Agarwal M.D., Vitamin C helps assist the body with burning fat at the cellular level.

Eat a breakfast high in fiber and protein

10 Morning Health Rituals

Sarah Waybright, a registered dietitian and the founder of Why Food Works said that eating to prevent large spikes in insulin, which cause the body to store fat, is one of the most effective strategies for speeding up your metabolism. She suggested avoiding refined carbohydrates like white flour and sugary drinks (including fruit juices) and choosing nutrient rich foods that are high in protein and fiber, like eggs oatmeal or fresh fruit. Not only will this help to keep your insulin levels stable, but it will also help you feel full and satiated for a longer period of time.

Never skip breakfast

Ditch the idea that you’ll “save calories” by skipping out on breakfast. A large body of research suggests that eating breakfast is essential to good health. One study from the Harvard University School of Public Health found that skipping breakfast even just once per week could increase your risk for type 2 diabetes by 20 percent.

10 Morning Health Rituals

The study’s lead author, Rania Mekary, explained this is because our insulin levels are “flat” when we go to sleep, and if we don’t “break our fast” upon waking up, those levels can drop and are more likely to spike and then crash when we finally eat lunch. So, make sure to wake your body up right by eating a nutritious breakfast on a regular basis.

Eat your breakfast mindfully…

According to Lauren Brown a trainer and licensed primary sports nutritionist for Balanced Fitness & Health, in addition to eating well, improving your emotional relationship with food is another way you can help to boost your metabolism. “Many of us multitask while we eat and never feel like we actually ate,” she said. “This makes us feel hungry and unsatisfied. By paying attention to what you are eating and how it tastes, the more aware you will be of hunger levels and if you are full.” Start by practicing this at breakfast and then work to establish the habit at every meal.

10 Morning Health Rituals

…and slowly

This can be considered another component of learning to eat more mindfully. “The more oxygen you take in while eating, the better your body is able to digest and take in food and nutrients,” said Brown. “This will improve your body’s metabolic power.”

10 Morning Health Rituals

Work out in the morning

“Waking up an hour earlier to go for a jog or lift some weights might sound unappealing,” Cheeks said. “But taking this extra step can help improve metabolism and burn calories all day.” One study found that 45 minutes of cardio exercise helped to speed up energy expenditure for up to 14 hours afterwards. 10 Morning Health Rituals

Thanks to an effect called “excess post-exercise oxygen consumption” (EPOC), the more intensely you work out, the more calories you’ll continue to burn throughout the day. Plus, keeping a regular exercise routine can help maintain your body’s sensitivity to insulin.

Keeping the body sensitive to insulin is also crucial,” Waybright said. “If cells are not responsive to it, the pancreas produces more and more to achieve an effect, which over time leads to diabetes and facilitates weight gain.

10 Morning Health Rituals

Incorporate strength training

Every balanced workout routine should include some strength training, and especially if it’s your goal to burn more calories. Muscle is metabolically active tissue, which means your body must expend energy to maintain it. In other words, the more muscle you have, the more calories you’ll burn even when your body is at rest. Plus, adding some high-intensity, body weight moves to your morning workout can elevate your heart rate and, as mentioned earlier, help you burn more calories throughout the day as a result of EPOC. 10 Morning Health Rituals

Relax and don’t rush

Instead of waking up five minutes before it’s time to leave and getting ready in a frenzy, start your day off at a slow and relaxed pace. 10 Morning Health Rituals According to Brown, stress releases hormones that are linked to fat storage, so getting adequate amounts of sleep and waking up refreshed will help keep your metabolism on track.

Drink green tea

A few studies have found that green tea may boost the body’s metabolism and fat-burning abilities. However, the science isn’t entirely certain and much of the research has examined its effects in high dosages, which means you may have to drink a few cups per day to achieve any effect. However, it does help to aid digestion and offers a handful of other health benefits too.

These tips should be seriously adhered to if you want to kick start your metabolism.

10 Morning Health Rituals

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