How to Boost Your Metabolism and Feel Great Doing It
As we age there are hormonal changes that take place in our body that affect the way we store fat and lose fat. Our metabolic rate decreases because of these differences in hormones. We also lose muscle mass as we age which alters how much energy our body’s burn. Less muscle mass means our bodies will burn fewer calories at rest. Being physically active, taking care of your body, and making healthy food choices can keep your metabolism working faster for longer. Here are some great ways to boost your metabolism so your body can burn the maximum calories possible.
- Drink green tea
Drinking green tea between meals helps to curb your appetite. Green tea is loaded with epigallocatechin-3-gallate, a phytonutrient that helps in boosting fat metabolism, reduces the risk of cardiovascular diseases, diabetes, and obesity. Green tea is a zero calorie drink and you can add ginger, honey, lemon, cinnamon, mint, clove, etc. to give your tea a different flavor every day.
- Eat the yolk
If you want to improve your metabolic rate then you should consume the whole egg. Egg yolks are rich in essential fatty acids, fat-soluble vitamins, and choline which regulate the gene responsible for fat storage in your liver. Consuming whole eggs also increases the plasma HDL cholesterol (good cholesterol) levels. You can have one or two whole eggs per day without raising the cholesterol levels too high.
- Eat lean protein
When it comes to increasing your metabolic rate, it is critical that you eat lean protein with each meal. It’s a false notion that consuming protein can lead to fat gain. Protein is food for your muscles and eating protein along with regular exercise will build lean muscle mass and reduce body fat. Proteins are difficult to digest and help to keep you feeling full for longer time periods. Proteins also increase metabolic rate up to 35 percent. Consume lean protein sources such as fish, chicken breast, ground turkey, lean cuts of beef, soy, mushroom, tofu, legumes, beans, eggs, etc.
- Eat your veggies and fruit
Fruits and veggies are loaded with dietary fiber, vitamins, minerals, and other phytonutrients that help to detoxify the body, suppress hunger, improve bowel movement, prevent cardiovascular diseases, and also increase the metabolic rate. Include green leafy and colorful veggies such as Chinese cabbage, spinach, kale, rocket spinach, cabbage, bok choy, celery, broccoli, tomato, bell pepper, beetroot, carrot, cauliflower, sweet potato, eggplant, etc. For your fruits try to include prunes, pear, apple, orange, tangerine, grapefruit, plum, lemon, pineapple, banana, avocado, black grape, blueberry, strawberry, raspberry, etc.
- Consume vitamin D foods
Vitamin D promotes proper cell division, cell growth, and development. When all the cells function properly our metabolism stays on track and doesn’t slow down due to faulty cell function. Include foods such as sardine, salmon, eggs, milk, shrimp, and cod.
- Consume yogurt
Yogurt is loaded with good gut bacteria that aids in digestion. Scientists have also found that consuming a substantial amount of yogurt can help reduce fat deposition in the mid-section of your body. Improper digestion is often the reason for a slow metabolic rate. Therefore, consuming yogurt can help improve digestion and increase the metabolic rate. Have yogurt with fruits for dessert or just a small cup of yogurt after your lunch to boost metabolism.
- Eat nuts
Nuts are rich in healthy fats, vitamins, and protein. Nuts improve metabolism, increases satiety, and help metabolize fat. Consume 4-6 soaked almonds in the morning with your breakfast. You can also snack on 30-35 in-shell pistachios (unsalted) or include walnuts, pine nuts, macadamia nuts, etc. in your yogurt or dark chocolate to give it an extra crunch and flavor.
- Reduce Stress
Stress induces inflammation, high blood pressure, and insulin resistance in the body. Inflammation leads to slowed down metabolism and as a result you will gain weight even if you starve yourself. So try to relax and spend your time doing things you actually enjoy doing.
- Drink water when you wake up
Make it a habit of drinking at least 16 ounces of water first thing in the morning. This will help flush out the toxins through urine and stool and reduce inflammation. Scientists have found that drinking 2 liters of water every day can increase metabolic rate.
- Reduce alcohol consumption
Too much alcohol in the body causes dehydration which increases inflammation and leads to a slower metabolic rate. Once the metabolic rate slows down the calories from alcohol get stored as fat.
- Eat Broccoli
Broccoli is rich in antioxidants that reduce oxidative stress levels. It is a low calorie vegetable loaded with vitamins and minerals and is a great source of fiber. Broccoli is also anti-cancerous and improves heart health.
- Consume extra virgin olive oil
This low-calorie healthy fat adds flavor to your food without making you gain weight and helps to prevent damage to the body’s cells. This, in turn, increases your metabolic rate and helps to burn the calories. Use olive oil to sauté, stir-fry, or to make a salad dressing.
- Don’t skip breakfast
Skipping breakfast means not giving your brain the signal to restart itself. This slows down the brain which directly impacts your metabolic rate. Wake up your brain by having breakfast in the morning and try to include a source of lean protein, fiber, and healthy fats to start your day.
- Eat every 3 hours
Not eating enough can also slow down your metabolism. When you don’t eat your body goes into starvation mode and your brain signals the body to store all the calories. Therefore, your metabolism slows down and you start gaining weight instead of losing it. Eat healthy every 2-4 hours to keep your body from shifting to starvation mode.
- Eat healthy snacks
You can snack on yogurt, pistachios, almonds, baby carrot, fruits, green tea, oolong tea, black coffee, coconut water, etc. These foods are rich in dietary fiber and phytonutrients that will help increase your metabolic rate, prevent fat absorption and keep you full for longer.
- Eat whole grains
Whole grains are rich in fiber and helps boost glucose metabolism, improves insulin sensitivity, and keeps you from getting hungry. Have three servings of whole grains to kick up your metabolism. Consume brown rice, barley, buckwheat, broken wheat, millet, oatmeal, etc.
- Consume omega-3- fatty acids
Omega-3-fatty acids help to reduce inflammation in the body and improve metabolic rate. Consume fish oil, fish (with skin), flax seeds, spinach, soybean, walnut, caviar, chia seeds, pumpkin seeds, hemp seeds, and egg yolk.
- Avoid trans fats
Trans fats are harmful and can cause cardiovascular diseases, diabetes, insulin resistance, fatty liver, etc. Scientists have found that consuming foods containing trans fats can alter how nutrients are metabolized and absorbed in the body. It causes toxic buildup and inflammation, which ultimately results in a slow metabolism. Avoid foods such as a doughnut, fries, potato wafers, deep fried chicken, batter-fried foods, frozen pizza, margarine, cake frosting, non-dairy creamers, biscuits, frozen pasta, frozen lasagne, fried crunchy noodles, etc.
- Increase activity
The most common problem today is we all have desk jobs where we sit in one place most of the day. This slows down metabolism and stores the calories we consume as fat for later use. Try to add more activity in your day by taking the stairs, walking to and from your workplace, or at least stand up at your desk and work for a few minutes. The idea is to get moving.
- Get enough sleep
Not sleeping enough leads to a toxic buildup in the body which results in inflammation and slow metabolic rate. Lack of sleep is closely related to weight gain. Make sure you get at least 7-8 hours of sleep every day.
To learn on How to Boost Your Metabolism and Feel Great Doing It schedule an appointment with us at Savannah Age Management Medicine.