I’ve been working with over 50 women in my NEW 4-week SHIFT/Bar Method Program (more news about that at the end of this article), and the questions I’ve been hearing from participants got me thinking about easy ways to keep your metabolism going. This is something many of us struggle with, particularly as we get older or work sedentary jobs that slow our metabolisms without our permissions!
Let’s face it. This is an area where we can all use some help! With that in mind, here are my five easy rituals to start cleaning your gut, including inflammation, extra weight, bloat, and that overall clogged feeling! And as a bonus, I included a sixth ritual that has a direct effect on your metabolism.
1. Drink Water!!!!
You must drink water – and a lot of it! Yes, I know you might have to go to the bathroom throughout the day if you drink a lot of water, but that’s a good thing! It means you’re cleaning out the toxins that have built up in your gut, bloodstream, liver, and kidneys. You want those things out of your body, and water is the key!
Drink half your body weight in ounces of water every day (a minimum of 80 ounces per day). And no, caffeinated drinks and alcohol don’t count. If water is too bland for you, add any fresh fruit to it for more flavor. And no, Crystal Light doesn’t count either. It’s filled with preservatives. When you use a product like Crystal Light, you’re actually counteracting the benefits of the water by flushing your system while sprinkling in fake sugars. That is not what you want to be doing!
2. Clean Protein
Eat your protein every day. Whether it’s beef, chicken, fish, eggs, beans, or tofu doesn’t matter, as long as you get it in! My suggestion is to always use organic meat, but grass fed is even better. Grass fed means the meat is certified to have no fillers or antibiotics. For fish, look for wild caught fish. Farm raised fish are fed pellet food, which is full of preservatives and food coloring. You don’t want to add all of that to your own body!
Eating an adequate amount of protein every day is essential to maintaining lean muscle mass, which is metabolically active tissue. In other words, it helps you lose weight and feel satiated throughout the day, so your cravings are curbed.
3. Eat Your Fat
To keep your metabolism firing, you have to eat fat. No, I’m not talking about the fat that comes from sugar and CRAP (carbs, refined sugars, additives, and preservatives)! I’m talking about good fats, and I want you to get some of those good fats into your body every day.
You read that correctly. Not all fats are bad. In fact, your body needs fat. Healthy or “good” fats are essential to manage your moods, stay on top of your mental game, fight fatigue, and control your weight. Sounds good, right? But there’s even more! Since the human brain is 60% fat, healthy fats are also vital for proper brain development and function. Eat your fats, but keep them healthy. Some of my favorite healthy fats are fish, nuts, seeds, coconut, avocado, and olives.
Greens are essential to circulation throughout your body. They’re also high in fiber which your body needs for adequate elimination. In addition, greens reduce inflammation, help skin issues, heal the digestive track, relieve constipation, strengthen bones, enhance brain function, and strengthen your overall immune system. What better nutrient is there? None!
Greens can be a scary undertaking when you’re not used to ingesting them. If they’re not your favorite, don’t worry! You can hide them in many meals. Try blending them into a shake or even a soup.
5. Healthy Grains
Most of the clients I speak with decide they’re gluten-free and stay away from unhealthy grains. That’s fine, but sometimes, gluten-free products are laced with CRAP. These products end up counteracting the benefits of being gluten-free!
Stick to fiber and protein-filled grains like quinoa, millet, brown rice, and buckwheat. Check out my list of seven gluten-free recipe substitutions (plus a delicious recipe) for more ideas.
6. Portion Control
You can’t have your metabolism firing up without being aware of your portions! We live in a society of abundance — food, alcohol, exercise, clothing, and the list goes on and on. Think about what you practice in abundance. What’s your distraction to fully firing up your metabolism so you can behave like a well-oiled machine?
Here’s a little portion control cheat sheet to help you make better choices about what you put on your plate:
Protein (i.e., Animal Protein)
- Women: 3-4 ounces per meal
- Men: 4-6 ounces per meal
- Women: 4-6 ounces per meal
- Men: 6-8 ounces per meal
- Women: 1/4 – 1/2 cup per meal
- Men: 1/2 – 1 cup per meal
Leafy Greens and Vegetables
- Women and Men: 5 cups per day
- Women: 1/4 – 1/3 cup per meal
- Men 1/2 – 1 cup per meal
Healthy Fats for Women
- Oils: 1-2 thumb-sized portions per meal
- Nuts, Seeds, and Coconut: up to one closed handful
- Avocado: 1/2 – whole
- Olives: 1-2 handfuls
- Women and Men: 1/2 your body weight in ounces per day
Jumpstart and Maintain Your Metabolism in 4 Weeks
As promised, here’s some information about my new 4-week SHIFT/Bar Method Program! The women I’m working with in the program right now are seeing phenomenal results, and I can’t wait to introduce this program to you, too.
I’ll be launching this program to the public in the near future, so if you’re interested, just jump onto the mailing list. I’ll send out a message as soon as all of the details are available and you can sign up.
In the meantime, if you’re like me and information on food, nutrition, recipes, and lifestyle feeds your soul, you can purchase my ebook full of delicious breakfast recipes here. Want to go even further? GREAT! Then let’s work together!