Morning Habits That Boost Metabolism

No matter the time of year, many men find themselves staring down the mirror, hoping to shed a few (or say, 10) pounds before a tank top season. Blame a long period of stagnation during a stressful quarter or the demise of a relationship that should have ended months ago. But prioritizing your health will ultimately make you more productive, happier and fulfilled. Before you start logging miles and sticking to a salad-only diet, there are a few smart strategies to implement that will jumpstart your metabolism from the time you wake up in the morning. While it’s true that your body and it’s processes fluctuate throughout the day, those first few hours you’re awake can be pivotal to your success.

Here, experts share insight and offer their advice on how to develop morning habits to benefit those lifting and cardio goals:

Why Metabolism Matters In The Morning

Truth be told? Metabolism is a complicated metric because it wholeheartedly depends on the person, but optimal performance expert Phil Boissiere says the scale tilts slightly in your favor in the A.M. Literally. How come? When you hear your alarm clock sound, your body and mind are in the process of evaluating available energy resources. “These resources are energy from food entering the body within the first hour of waking and stored energy such as glycogen and fat. In order for brain to function properly it needs energy and a lot of it. The brain uses 20 percent of the body’s energy everyday,” he explains.

This mean everything you digest and the movements you make before noon can either make or break your success. “If the proper nutrients are not consumed in the morning, it can wreak havoc on focus, energy, and stamina throughout the day,” Boissiere notes.

Set a routine and stick to it.

So does your metabolism take a plunge as you approach lunchtime or the inevitable mid-day slump? It depends, says certified personal trainer Jill McKay. Because every man has his own unique circadian rhythm that’s determined by genetics and hormones, you may not feel sleepy at nighttime or need that 3 p.m. Starbucks fix to get you through your last meeting of the day. “Metabolism matters all the time because it is the process that keeps you alive by producing energy. The rate of metabolism will fluctuate throughout a 24 hour day depending on the activity you are doing and how you are fueling your body,” explains exercise physiologist Jerry Snider.

An ideal lifestyle approach would be working out when you have the most energy to reap the most benefit from high metabolism. The downfall of course, ya know, is life! As McKay notes, it’s rare for an office environment to allow you to slip out for two hours in the middle of your workday so you’re body is at its peak performance. What can help though, is getting into a routine in a way that makes sense for your obligations. And since most studies indicate people are more likely to stick to their commitments in the morning, it’s better to challenge yourself to create those habits in the A.M., versus the P.M.

Practice resistance training in the morning.

Here’s the deal about incorporating a sunrise sweat sesh: it does not have to be overly intensive to be effective. As Snider says, even as little as three to five minutes of activity is enough to increase your blood flow, wake up your body on the cellular level and trick the mitochondria in your cells into preparing for a longer activity as your metabolism starts to increase. For when you schedule more time (and hey, you should), McKay says to practice resistances with all of your muscle groups, whether it’s heaving dumbbells, practicing calisthenics - from push-ups and squats to lunges and planks - or going for a fun. Each of these provide a variety of impacts on your overall physique, level of content, and you guessed it -- your metabolism! For best results, vary your go-to workout throughout the week for a full-body overhaul.

Eat less and sleep more as you age.

You know the drill: while some things get easier with age, others become more difficult. Ask your older brother, your uncle or your pops and they’ll complain about their growing midsection that only becomes more cumbersome to shave off as they blow out more candles on their birthday cake. McKay says this is largely due to the fact we lose muscle mass, making it that much more difficult to work out as hard as you did in your 20s when you’re approaching 50. And considering you might not be attempting to keep up with your friends quite as much as you chase around children or enjoy a cigar more than a club, your lifestyle becomes increasingly more sedentary. Unfortunately for you, this means you not only need to get in more sleep and work out more often, but also take in fewer calories to give your metabolism a fighting chance.

Drink a glass of water.

Before you reach for that glass of cold brew or cappuccino, Snider suggest downing a good ‘ole fashioned glass of H20. As a key factor in revving up your metabolism, too many people forget about the importance of hydration—especially in the morning. “As you sleep, your body dehydrates. Dehydration is a factor in slowing your metabolism because of the lack of fluid to move energy along from cell to cell,” he explains. “People that wake up tired after a long night's sleep are not exhausted, so much as dehydrated. A large glass of water will hydrate your cells and instantly boost metabolism.”

Related: Sneaky Signs You're Dehydrated

Eat a healthy breakfast.

Even if you don’t claim to have an appetite from the second you throw on a t-shirt and check your emails, Snider stresses that most vital meal of the day: breakfast. It’s not enough to get a bagel with cream cheese or pick from the free doughnut tray in the office, however, that first meal needs to be balanced with the right nutrients to provide a benefit for your metabolism. “A healthy breakfast combines protein, good fat, and fiber to give your body energy for the entire morning. This is critical because while water and exercise gives your metabolism a quick boost, if you do not supply a source of energy your metabolism will slow again before lunch,” he explains.

Related: The Best Pre-Workout Foods

Breathe, meditate, stretch, or do yoga.

Another way your metabolism could need a little TLC? Relieve some of the stress your mind and body are under all day, every single day, according to Boissiere. This might especially be true if you have children or work overtime on a regular basis, triggering your cortisol levels to be overly engaged. “Cortisol is the main hormone released during stress and it has a nasty way of causing fat to be stored around the midsection. Get your stress under control in the morning and throughout the day,” he suggests. Even if you only have a few minutes to close your eyes, disengage and center yourself, it could make the difference in your ability to meet your weight loss benchmarkers.

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