1. Eat Breakfast — Skipping breakfast encourages weight gain and slows down your metabolism. Start your day with lean protein and fiber to fill you up!
2. Add fiber — Fill up on high-fiber carbs, such as brown rice and wheat bran, which leave you feeling full for longer periods of time. The average American only gets about 10 grams daily, but you should be aiming for a minimum of 30 grams.
3. Eat small snacks — Eating a small, healthful snack between meals will help keep your blood sugar stable and your metabolism going strong. Choose snacks that are 200 calories or fewer, and combine fiber and protein for satisfaction and blood sugar control. Some great snack options are an apple and nuts or whole-wheat crackers with low-fat cheese.
4. Don’t eat meat for a day — People who consume the most meat eat more calories daily and have a greater likelihood of being obese than those who limit the amount of meat they consume. Try sticking to other protein sources as often as possible, such as whole soybeans, hummus, Greek yogurt and fish.
5. Weight Lift — It increases muscle fiber size, which results in a boost of metabolism. This allows you to eat more without gaining weight, because your body will burn calories at a faster rate.
6. Stay hydrated — Before you reach for a snack, first drink 8 to 16 ounces of water to see if the symptoms of hunger go away. Water also helps rid the body of toxins and chemicals that may be slowing down your overall metabolism. Aim to drink eight 8-ounce glasses of water a day.
7. Lean meals at night — Dinner should be the leanest meal of the day: high in protein and vegetables, lower in high-calorie carbs. The majority of your calories should be eaten at breakfast, allowing more time for your body to burn off the calories consumed.
8. Be conscious of alcohol consumed — Calories can add up, and moderation is key. Great options are red or white wine, and spirits on the rocks or mixed with club soda.