By Speakin’ Out News via NNPA
The holiday season brings joy, celebration, and — let’s be honest — plenty of opportunities to overindulge. According to the New England Journal of Medicine, the average American gains one to six pounds during the holidays. But experts say the bigger challenge is the weight slowly added between New Year’s and Thanksgiving. The good news? You can fire up your metabolism to help keep extra pounds off.
Your metabolism is the process your body uses to convert food and drinks into energy. It’s influenced by height, weight, age, muscle mass, and genetics. Younger people typically burn calories faster, while women generally have slower metabolic rates than men.
Can You Really Boost Metabolism?
Yes — and the key is muscle. “Your metabolic speed is determined, in large part, by the amount of lean muscle mass you have,” says Dr. Caroline Apovian of Boston Medical Center. More muscle means more calories burned all day long, even at rest.
Here are four ways to help your body burn more efficiently during the holidays:
1. Eat More Fiber
Fiber-rich foods like vegetables, fruits, whole grains, beans, and legumes require more energy to digest and help curb hunger. Try adding produce to every meal and snack.
2. Prioritize Protein
Protein builds and repairs muscle — and your body burns more calories digesting protein than carbs or fats. Include lean protein every 3–4 hours to support steady fat burning.
3. Strength Train
Lifting weights or doing resistance exercises increases lean muscle, which raises metabolic rate. Even training twice weekly can make a major difference.
4. Get Enough Sleep
“Sleep is crucial for helping metabolism,” says Dr. Megan Williams of Elemental Weight Loss Clinic. Poor sleep increases hunger hormones and slows calorie burn.
With small, consistent habits, you can enjoy your holiday favorites — without the weight gain.
