Probably the biggest driver behind a strong and lean body. Your metabolism. Here’s how to ensure it’s burning to it maximum potential.

1. Eat Breakfast

Breakfast is one of the most important meals throughout the day. Your body typically goes through it’s longest period without food while you’re sleeping – if you’re sleeping enough. When you spend this much time without food, your glycemic levels naturally drop and you need to fuel your body when you get up. Breakfast is that initial fuel that will give you the energy you need to start your day and to put a halt to the extended starvation period. It should also be one of the largest meals of the day and the cleanest. Studies have shown that when you eat breakfast, you are less likely to snack on the bad stuff through the middle of the day. When you start your day with a healthy breakfast, it can also increase your mood and productivity. If you’re not a breakfast or morning person, starting out with something small, or with a shake can be a great beginning or alternative. Try oatmeal with fruit or an apple for your carbohydrates and clean protein of your choice.

2. Hydrate!

Your body is composed of up to 60% water, with your heart approximately 73% , your lungs 83%, muscles 79% and skin 64%. Water helps to deliver the nutrients through your body. If you don’t have enough water, those nutrients won’t be delivered as quickly, thus having the ability to slow your metabolism. When your body is composed of such a high amount of a nutrient, it makes it easy to see why it’s important to stay hydrated. If you reach a point when you are thirsty, it’s your body’s way of telling you to drink water. Thirst represents about 1% of dehydration and it doesn’t mean you need to immediately get water, but it shouldn’t be ignored, especially when exercising.

3. Eat Enough

When we’re looking to lose weight the first thought is to always cut calories. While this is true and we need to be in a caloric deficit to drop the pounds, there is also a point when not enough calories can be consumed. When we don’t consume enough calories, our bodies will naturally begin to hang on to everything it has – thinking that we are entering a starvation period, so it will slow metabolism and in turn hang on to more calories because it doesn’t know how long that starvation period could last. This is especially true when exercising, it’s very important to calculate the amount of calories your body burns during your exercise and adjust calories accordingly. We all have a basal metabolic rate, which is the amount of calories your body burns maintaining life through the day. If you are not sure how to calculate your proper nutrient intake, it’s best to consult with an educated and certified professional.

4. EPOC

Some crazy letters that stand for Excess Post Oxygen Consumption (E.P.O.C.). This is the amount of oxygen required by your body to restore it’s normal daily operation after a bout of exercise and is commonly referred to as “after-burn”. The higher the intensity workout, the higher the body’s need for oxygen, and the more calories burned to reach this state. So what is the most efficient way to reach EPOC? High intensity interval training anaerobically. The rate of EPOC does not depend on the duration of exercise, but the intensity. It is recommended that these bouts of exercise should require 48 hours recovery before he next session.

5. CHEAT!

Yes, you read it right, don’t be afraid to have a cheat day. A cheat day can help relieve the stress from taking on a new nutrition regimen and help reset hormone levels. This can also help to reset your metabolism, which will re-ignite that fire and increase the efficiency at how your body breaks down it’s fuel. When we are talking about cheating though, it’s not a stuff-everything-within-an-arms-reach kind of day. This cheat day should be controllable, not filled with added sugar, preservatives and of poor nutrients. You should feel free to add extra calories for that day, but not to ruin a week’s worth of progress. A cheat day isn’t for everyone though, if you think having a cheat day could turn it plural, then it’s likely a better choice to stick with your daily plan until you can reign in the control.

References:
http://water.usgs.gov/edu/propertyyou.html
https://www.nsca.com/Education/Articles/Hot-Topic-Role-of-EPOC-in-Weight-Loss/