We get it, it was a tense day at work. Your boss just told you, by email no less, the project you’ve been working on- a big flop. Your kid just got in a playground fight at school and they’re home with you the next three days. Well, we know you’re trying to be healthy so, don’t reach for those comforting fatty foods so fast. Wait for your cheat day until you’re having a good day, here’s why.
Your BMR (Basal metabolic rate), is about 65%-70% of your total daily calorie burn. We call the BMR, the deep work. It’s all the energy your body burns to keep you alive even if you do nothing. It even affects your weight loss efforts and is sensitive to your stress levels.
According to a 2015 study, eating a high calorie meal after a really bad (I mean even the slightest of bad) day can lead to a 104kcal difference in the energy your BMR burns. Yes, even if you count all of your calories carefully, you could be losing out. Calories-in and calories-out, while an effective model don’t account for the deep work going on within your body.
Metabolism, responsible for converting our food into energy, can ‘break’. Well, actually, it can slow down and leave us clueless as to why we aren’t loosing weight. In fact, it leaves us feeling broken, unable to meet our goals even with hard work. Maintaining good health and meeting your goals should happen without your body working against you. So, here’s four ways you can avoid a slow metabolism!
- Don’t eat foods rich in fat after a stressful day. Avoid losing out on that 104kcal BMR burn. Plan to eat a nice meal out after a spa session or some time in nature. Don’t make your ‘cheat’ meal just about the food, but also about self-care. Your mental health will thank you as well as your metabolism.
- Build some muscle. Having more muscle revs up how many calories you burn in a rested state. It’s a great way to keep your BMR burning like it should. Try weight training 2-3 times a week. Think of it as preventive health, as we lose 8% of our muscle every decade after 30.
- Cut out sugary drinks. Soda, sweet tea, and those sweet cocktail hour drinks included (think anything containing fructose). If you’re a regular soda drinker be prepared for increased fat storage in your stomach and liver over time. Some studies find that regularly drinking high-fructose, over a period of 12-weeks can lead to a drop in your metabolism, as well. It might take your taste palate a moment to switch over to natural sweeteners, but it will pay off in the long term. Your metabolism will thank you and you’ll be healthier for longer. Bored of plain water? Try soda water, crushed mint, lemon or lime juice, with muddled strawberries.
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- Eat Breakfast. This one is easy and great for your BMR. Eating speeds up your metabolism. It doesn’t have to be a dense calorie packed meal if you’re not a breakfast person. Try something light and healthy like a plant-based protein. Eating breakfast is essential because, when you sleep, your metabolism is slower than when you’re awake. Eating within an hour of waking up, helps your metabolism pick up speed for the day ahead. Like a jump start.
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We hope you were able to learn about your metabolism, and maybe uncover some secrets as to why the pounds might not be coming off. If you’d like to boost your metabolisms thermogenic burn, click here to buy our BCRX BODY COMPLETE SLIM ER DROPS. Remember, Rome wasn’t built in a day, and neither is true wellness.
---Klarrisa Arafa, BCRX Content Writer