Some time ago, before I re-started this journey, I did some research on ways to keep your metabolism revved up. I made a list of all the tips I found that I thought I could actually work into my lifestyle AND that had actual research to support them.
For the first two weeks of this challenge, I've been focused on sticking to my eating plan. But now I want to start paying more attention to these additional goals. So here's the list, with a little assessment of how I've been doing.
1. Build muscle. Well, I really haven't started working on this one yet. I think I won't until after the WI for this first round. (I'm going to add using weights to my kickboxing routine.)
2. Interval training. A little of this is built into my kickboxing CD, which I've been doing sporadically these first few weeks. I'll try to increase this, and maybe do some 2-minute intervals on days I don't kickbox.
3. Small snacks that fit in (fruit and veggies, probably). I haven't exactly been on the 5-meal a day routine, but my lunches have been fairly spread out. I take a lot of little things (a salad, some berries, 1/2 c. cottage cheese, 10 nuts, an apple) and eat one or two items at noon, a few more at 1, a few more at 2.
4. Green or white tea. This is an easy area that I'm falling down on. I'm only getting about 1 cup of weight tea daily. I need to start making a bottle full of iced white tea each night to drink the next day, in addition to my cup of hot tea in the morning.
5. Cold water. Another easy area where I'm falling down. I tend to prefer my beverages at room temp, but cold water is better for the metabolism. So, again, I need to make a conscious effort, put my ice water measured out so I can make sure I remember to drink it each day.
6. Stay hydrated. I'm not doing as well here, either, as I should. No idea why this is so hard for me! Even though I've had heart palpitations from not drinking enough (my weight means I need more than skinnier folk), I still don't remember. But #5 should help with this.
7. Spicy food. If I would cook more, this would be easier! I made chili last week, and I had something spicy today but for the most part I go whole days without eating spicy. I should probably try some tabasco on my morning egg beaters!
8. Fiber (strawberries, blueberries, broccoli, cauliflower, squash, carrots, apple, pear, beans, nuts). I think I'm about half way there on this one. This is a tough one! I counted up my fiber and it wasn't nearly as high as I hoped. I guess my next step is to try just counting my fiber so I have an idea of how close I am to that 30 g target.
9. Organic produce. I buy it when it's available. It isn't always :(
10. Protein at every meal. Yup. I got this one!
11. Get sufficient dairy/vitamin D. Though I don't drink milk, I think I've got this down with yogurt, string cheese, cottage cheese, and a small extra dose of vitamin D. I probably don't get enough sun, though, which is needed to process the D.
12. Get enough sleep. I'm ony doing this about every other night. :( Really need to work on it.