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Have you ever noticed those extra pounds that seem to magically appear when you indulge in that delicious dessert or enjoy those extra snacks? Have ever found yourself comparing your current weight gains to the “good ol days” - the days that you could have eaten the whole pizza…two nights in a row, without a thought or fear of the extra pounds? This weight gain can be thanks to your metabolism... or should I say, the slowed down metabolism!

As we hit our 30’s the body starts to lose our lean muscle mass.  In fact, every decade is responsible for the average muscle loss of 5-6 pounds! The most recommended and effective way to correct this deficit of muscle loss and to speed up your metabolism is to incorporate weight training or resistance workouts into your routine! The great news is that there is much more that we can do to get the metabolism working in your favor!

Did you know that certain foods help to speed up the metabolism! Food does this by either:

• Increasing muscle mass with complete protein dense foods
• Stabilizing the bad hormones (insulin and cortisol) which accelerates fat storage
• Keeping you full longer to help reduce cravings

Here are just a few must have foods to fill your grocery cart, fridge and daily meal plan!

Rolled Oats

Rolled oats can be made with whey protein and flax meal in the morning to spike your metabolism with high quality carbohydrates, protein and good fats. The best time to eat rolled oats is in the morning when your body needs carbohydrates for your brain and body to efficiently function throughout the rest of the day.

Whey protein is perhaps the best thing for your metabolism! It is in powder format and comes from cows milk.  Whey protein is a complete high quality protein which is great for increasing your metabolism. Every time you ingest protein your body feels full longer and revs your metabolism.

Almonds

Almonds are loaded with good fats, fiber and incomplete protein. Since almonds have such great essential fatty acids they help your body raise its metabolism just by ingesting them. You can mix these up with pine, cashews and walnuts as they also contain a very healthy amount of good fats and antioxidants.

Natural Yogurt

Natural yogurt contains many pro-biotic cultures that are necessary for a healthy digestive tract. Yogurt also contains a lot of good fats and some protein.

Green Tea

Grean tea is one of the best morning metabolism boosters.

Beans

Beans are loaded with fiber and incomplete protein. Fiber helps keep you feeling full longer which helps prevent any binges and lapses in your meal plan.

Spinach

Spinach is loaded with antioxidants which help repair damaged muscles and prevent free radicals from doing their damaging effects to your health. Spinach is known for its iron, vitamin C, potassium and magnesium.

Eggs

Eggs are one of the highest quality protein sources available. Egg are perhaps the best food at speeding up the metabolism.

Turkey

Turkey is one of those lean meats that you should have once or twice a week to switch up your sources of protein. It is a great source of complete protein which helps rev your BMR (basal metabolic rate).

Chicken Breast

Chicken breast is a great staple in anyone's diet.

Berries

They are jam packed FULL of antioxidants and are probably one of the most important health foods to eat to maintain a healthy lifestyle and keep your metabolism going strong.

Cayenne Pepper

Cayenne has thermogenic (heats up your body) properties. When your body has to cool itself down it requires calories to do so. Thus, creating a fire for your metabolism.

Vegetables

Vegetables are one of those completely needed foods that we NEED to eat to maintain an elevated metabolism. Vegetables contain fibre, vitamins and many essential nutrients which we can't get anywhere else. Make sure to ingest 10-12 servings of fruits and vegetables daily (yes, that's more than the current food pyramid says).


If you are ready to rev up your metabolism to prepare your body for calorie burning success by simply eating the proper foods and maintaining your exercise, get yourself started today! A healthier and happier lifestyle starts with you! Don’t forget to drink plenty of water and ensure that you are balancing your meal plan with plenty of healthy snacks in between meal times!

Contact kasie@profilefitnesstraining.com if you have any questions, comments or topics you would like written about.