Written by Brynne Chandler; Updated November 21, 2018Related Articles
But few of these articles are backed by solid science. You can't give your metabolism a sudden jumpstart that turns you into a fat-burning, super. Metabolism gets a bad rap. Doesn't matter if it's 'fast' or 'slow', we've all got one.
- 1 The Best Brain Food for Breakfast
- 2 What to Eat for Early Morning Workouts
- 3 Is Eating a Healthy Breakfast a Great Way to Start the Day?
- 4 Is Eating Fruit for Breakfast Healthy?
Back when farming and other tough physical work was the norm, a hearty breakfast was crucial in providing the energy needed to handle the work. Sitting at a desk or standing behind a counter doesn't place the same type of demands on your body, but a good breakfast is still a healthy choice because it gets your metabolism moving. Keeping your metabolism functioning at its peak is necessary not just for losing or maintaining weight, but for helping your body process the nutrients you need to feel and look your best.
Tip
A healthy breakfast can jump-start your metabolism, helping you burn calories and generally function more efficiently all day.
Facts About Metabolism
Metabolism is the process of digesting foods so that your body can use the energy they contain. A healthy metabolism can help you burn more calories than you take in, which is necessary for weight loss. It can also get the most out of the foods you eat, which keeps your organs functioning, fuels your muscles, nourishes your brain and feeds your hair, skin and nails.
How Breakfast Affects Metabolism
Breakfast, like any other meal, is needed to fuel your body. After sleeping all night, your metabolism has slowed down, which means you're not burning many calories. Skipping breakfast means you're starting your day at a slower pace, physically. Once your metabolism wakes up, you may find yourself too hungry to make wise choices for lunch. Starting to eat later in the day can also mean that your body won't have enough time before you go to bed again to absorb the nutrients it needs to stay healthy. Feeding your body in the morning can jump-start your metabolism, which helps you burn calories more efficiently during the day. It also gives you a head start on taking in the nutrients you need and may help you make smarter food choices at lunch and dinner, because you won't be too hungry to think straight.
Best Breakfast Foods
The healthiest breakfast is one that contains protein, carbohydrates, fats and fiber, all of which your body needs. An omelette with vegetables and a piece of whole-grain toast with avocado, cottage cheese, peanut butter or other nut butters gives you plenty of nutrients without unhealthy fats. If you can't handle that much food first thing in the morning, oatmeal, yogurt with granola and fruit, or a smoothie made with nonfat yogurt, soy, almond or cashew milk and mixed fruits are also good choices. Avoid empty, sugary calories such as those found in doughnuts or toaster pastries because they can cause an energy crash at midday. If you prefer something sweet to start your day, opt for whole-grain or buckwheat pancakes with berries and use real maple syrup.
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About the Author
Emmy-award nominated screenwriter Brynne Chandler is a single mother of three who divides her time between professional research and varied cooking, fitness and home & gardening enterprises. A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. She is hard at work on her first cookbook which combines simple, fresh recipes with science-based herbal medicine.
What is Metabolism?Metabolism is the process the body uses to convert food into energy. Your body either uses this fuel right away or stores it in body tissues, like your liver, muscles or as body fat. Many factors influence metabolism including sex, age, thyroid levels, the ratio of muscle to fat and your emotional state.Here are the answers to your biggest questions about metabolism after age 40, followed by simple ways to rev it back up again.1.
Why am I gaining fat in new places?Answer: Mitochondria—the structures within cells that convert food into energy— slow down or die off after age 40. Subsequently, you can’t burn calories like you did before and can start gaining weight.Solution: To combat the loss of mitochondria, cut 100 calories from your daily intake. Easy ways to trim 100 calories include removing skin from chicken breasts; using skim instead of whole milk in coffee; swapping mustard for mayo on sandwiches; and eating plain hamburgers rather than cheeseburgers. Studies show that eliminating 100 calories a day helps to keep weight off long term.2. Why am I hungrier now than ever before?Answer: After 40 your estrogen levels drop which causes insulin levels to go up and thyroid levels to go down, both of which increase hunger.
You wind up eating more and burning fewer calories, which adds to the fat deep inside your belly known as omentum fat.Solution: Soluble fiber is your best defense against hunger and belly fat. It fills you up fast so you eat less and stay satisfied. At 40 you should consume 25 grams of fiber daily. Consider these excellent sources:1 bowl of steel-cut oats = 9 grams of fiber1 cup raspberries = 8 grams of fiber1 cup brown rice = 8 grams of fiberTotal = 25 grams of fiberfor some of Dr.
Oz’s other fiber-rich favorites.3. Why can’t I even lose a pound anymore?Answer: Muscle burns 3 times more calories than fat cells, which means loss of muscle mass causes weight gain and an inability to shed pounds. Key factors that create loss of muscle mass include a drop in testosterone levels, crash dieting and disuse from aging. Recent studies suggest that at 40, women lose muscle mass twice a fast as men. You lose the most muscle mass on the body’s largest surface areas like the core muscles supporting your shoulders and belly, as well as your thighs.Solution: To fight muscle loss in your back and shoulders try plank exercises; you can do them during commercial breaks while you’re watching TV. Simple squats are great for firming up thigh muscles; try doing them in the kitchen while you wait for dinner to finish cooking.for how-to’s on plank exercise and for squats.Metabolism Boosters for Under $5Here are 4 more ways to fight metabolism slow down without breaking your bank account.Oolong TeaOolong tea contains polyphenols that help block fat-building enzymes. This young tea is low in caffeine so you can drink it throughout the day for continued results.
Research shows that your metabolism will be raised for 2 hours after every cup of Oolong.Black PepperBlack pepper contains the alkaloid piperine, which helps speed up metabolism. Add black pepper to tomato juice for a double metabolism boosting effect—tomatoes contain lycopene, an antioxidant that helps protect your mitochondria. Reach for the pepper mill when you’d normally use salt; you’ll boost your metabolism and reduce your sodium intake.BeansBeans are chockfull of soluble fiber to help lower insulin levels so you store less fat and also feel fuller. Academagia the making of mages igg. Eat 2 cups of red, white or black beans to get your recommended daily fiber intake of 25 grams.for Ellie Krieger’s roasted tomato and black bean soup served with avocado mango salad and for a vegan chili recipe from Dr. Oz success story, Rocco.Ice WaterHere’s a surprise: drinking ice water forces your body to burn calories by bringing your body temperature back to normal.
Eight glasses of ice water a day works off 70 calories. Drink ice water before a meal to feel fuller quicker.to discover other metabolism-boosting foods.
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