Are you ready to increase your metabolism? Discover simple steps to boost your metabolism so you burn fat and increase your energy? 

In this episode, I go over the 5 daily healthy habits:

1. Start the day with a nourishing, breakfast - focused on whole foods, fiber, and protein to kickstart your morning with essential nutrients.

2. Intentionally incorporate movement into your daily routine - commit to walking or simple physical activities to increase your overall activity level.

3. Incorporate a quick workout into your daily schedule - engage in brief yet effective exercises to build muscle and boost metabolism.

4. Implement a daily ritual to slow down and de-stress - prioritize self-care and relaxation to manage stress and support overall well-being.

5. Prioritize and be intentional about making sleep a priority - establish routines and practices to improve the quality of your sleep for overall health and wellness.

Hey, in today's podcast, I'll share five simple habits to amp up your metabolism and burn fat. It's all about taking care of yourself in various ways. Remember, you don't need to do them all; just find what works for you and stick with it. So, let's dive into these habits, covering nutrition, movement, exercise, stress, and sleep.

Foods that Increase Metabolism and Burn Fat

Today, I'm laying out five straightforward daily habits to rev up your metabolism and burn that fat. It's all about keeping things well-rounded, covering different aspects of our health. Quick reminder – you don't have to do all five, just find what works for you. So, as we go through these habits – nutrition, movement, exercise, stress, and sleep – keep it in mind.

Let's dive deeper into the nutrition game. Often, we get caught up in the hustle, reaching for what's convenient and satisfying our sugar cravings. Check out my episode on the 5 types of eating if you need a hand in that department. Now, for a daily nutrition habit, focus on shifting towards whole foods and boosting your fiber and protein intake. Starting your day with a kick-butt breakfast is crucial. Here are a few examples:

1. Power Smoothie: Throw in veggies like spinach or zucchini, a healthy fat (avocado or coconut milk), berries, and protein powder. Sometimes, I toss in some Organifi green juice or prebiotic fibers for an extra nutrient punch.

2. Eggs and Berries: Get your protein and brain-friendly fats from eggs, and the fiber from berries – especially raspberries, high in fiber.

3. Roasted Butternut Squash: Dice it up, add some oil, salt, and cinnamon, then roast it. Not as starchy as potatoes but packs a flavorful punch.

Consider incorporating more nutrient-dense options like lean meats, legumes, nuts, and seeds into your meals. It's not about cutting out stuff entirely but finding that balance.

Benefits of Walking for Metabolism

Now, onto movement. If you haven't heard it from me before, movement is just being on the go – it's not hitting the gym. It's walking, cleaning the house, taking the longer route to the store.

Here's the deal: make a daily habit of getting some movement in, but keep it real and start small. Set a goal for yourself – it could be steps, miles, or time. Maybe kick off with 5 to 10 minutes a day. Think about when it fits – morning or evening.

The key is to be intentional about moving more. This isn't about breaking a sweat; it's about boosting your basal metabolic rate. Moving more means burning more calories without stressing your metabolism. So, figure out that first goal for you and get moving.

Can Exercise Increase Metabolism

Let's talk about the third habit – exercise. This is about getting your heart rate up, moving those muscles, and feeling the burn, challenging yourself a bit. Now, on most days, think about how you can sneak in some exercise.

Keep it short and sweet; it doesn't have to be a long session. You can start with something simple, like committing to 20 squats a day or holding a plank. Find what works for you.

For a quick jumpstart, check out the links below. I've got two free challenges waiting for you. The first is a 5-day core challenge, just 5 minutes a day.

The second is a 15-minute daily exercise challenge spanning 5 days. It's a simple way to dive in and get started because, let's be honest, it's important.

Learn more: Do 10-Minute Workouts Really Work? {Stop Starting & Stopping Exercise and Stay Consistent}

Stress and Weight Gain: Time to Destress

Let's dive into my fourth tip: slowing down and destressing. When we're dealing with constant stress, our hormones take a hit, impacting overall health and how our metabolism operates.

Here's how I tackle stress in my daily life:

- Morning Routine: I kick off my day by steering clear of phones and electronics for about an hour. This time is dedicated to activities like a Bible study or some morning movement, creating a positive space to start the day.

- Evening Practices: Although not a nightly ritual, I often engage in activities like journaling or EFT tapping in the evenings. These practices help release stress, promote better sleep, and allow me to process the events of the day.

In our busy lives, it's easy to neglect the need to process emotions or take a moment to destress. So, every day, I ask myself, "What can I do to destress?" It could be something as simple as taking a few deep breaths, a quick meditation, or establishing a straightforward morning or evening routine. Recognizing that health encompasses more than just exercise and food, it's crucial to create space for self-care. Our body and mind work in tandem, influencing how our hormones function.

Sleep and Weight Loss

Now, the last one is all about making sleep a priority because when we skimp on sleep, cortisol levels soar, throwing our hormones into disarray and causing our metabolism to take a hit.

Some Daily Tips:

- Set a Bedtime: Consider making it a daily habit to set a specific bedtime that allows for adequate sleep.

- Establish a Wind Down Routine: Craft a routine that helps you unwind and prepares you for a restful night. This could involve calming activities or rituals.

- Try Calming Herbs: My favorite calming drink is Organifi's Gold, which contains lemon balm for a soothing drink before bedtime. Alternatively, a tea with chamomile and lavender can also promote relaxation.

- Limit Screen Time: Implement a cut-off for phone use, perhaps after 8 PM. Michele emphasizes the importance of sticking to this routine to create a conducive environment for quality sleep.

Highlighting the significance of sleep, it's essential not to stress about it, as anxiety over sleep can be counterproductive. The key is to concentrate on preparing yourself for better sleep through essential shifts and adjustments. The goal is to create conditions conducive to good sleep, without introducing unnecessary stress.

Quick Review of 5 Daily Habits to Increase Your Metabolism

1. Nutrition Kickstart: Begin by focusing on your nutrition, especially with a solid breakfast. Ensure it's rich in protein, fiber, and includes omega-3s for a great start to the day.

2. Move Your Body: Dedicate a specific chunk of time daily to move – whether it's a brisk walk or any form of physical activity.

3. Quick Workouts for Muscle Boost: Incorporate quick workouts to engage your muscles. Building muscle contributes to an increased metabolism and calorie burning.

4. Destress Ritual: Figure out a daily ritual to destress and take care of yourself. Slow down, relieve stress, and prioritize self-care.

5. Sleep Prioritization: Make sleep a priority. Establish a routine or ritual to improve the quality of your sleep.

Taking manageable steps:

- Start Small: If tackling everything seems overwhelming, pick one or two areas to begin with. Consistency is key, so commit to what you can realistically maintain.

- Stay Committed: The journey requires commitment, and the only way to see progress is by staying consistent.

Learn more: How to Increase Your Metabolism {Burn More Calories}

Mentioned in this episode:

👉 Scholarship Program: apply here → https://forms.gle/qRwjr5EYVt1E77ti9

👉 Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes:  https://www.facebook.com/groups/micheleleefitness

👉 Join the FREE 5 Day Exercise Challenge

👉 Start the 5-Day Core Challenge

👉 My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement! 

https://www.micheleriechman.com/fish-oil

👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. 

My favorites are the green juice in AM & the GOLD in the evening.  
https://www.kbxdj3trk.com/healthy20/

Related episode:

#3 | Do 10 minute workouts really work? Stop starting & stopping exercise and stay consistent

#27 | What to Eat to Lose Weight and Be Healthy {Eat Healthly, Eat Better, & Stay Consistent}

Work with me:

👉 Join me for a free health coaching call and empower yourself to take control of your health. 

https://tidycal.com/micheleriechman/free-coaching-call

👉 1-1 Personal Training & Health Coaching: We can create a custom package to meet your needs!

Discover more here: https://www.micheleriechman.com/workwithme

👉 Healthy for Life Membership

This membership is great for those who are looking for a budget-friendly way to get a great workout in, help with their nutrition, and do not need 1-1 support.

Sign up here: https://programs.micheleriechman.com/courses/fitness-membership

👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice. 

*Affiliate links are mentioned that I do make a commission from.