Metabolism is the process through which the body converts what a person eats into energy. As you age, you lose muscle mass, about 10 percent each decade after age 45.
“Because muscle plays a very important role in calorie burn—it burns more calories than body fat—losing that muscle means a greater likelihood of gaining body fat as you age, Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area, says.
People love to blame their metabolism for gaining weight and usually have a “can’t do anything about it” attitude. This is not true, but it takes little work and a lot of dedication.
Protein is important for your body for many reasons. One unexpected reason is that your body expends a good amount of energy to break down and store protein, Gorin says. “I recommend incorporating 20 to 30 grams at each meal, as well as smaller amounts in snacks.” One of her favorite high-protein breakfasts is a Frozen Mochaccino, made with low-fat Greek yogurt and almond butter, boasting 25 grams of protein per serving. For lunch or dinner, a grilled sandwich with eggs offers 29 grams of protein.
The liver, through which the body naturally detoxifies, has long been recognized to be an essential metabolic organ. As people get older, they tend to gain weight, especially around the waist. This could be a sign that the liver is being overloaded with toxins you’re consuming from foods, drinks, or any medications you may be on. Swelling and bloating after a meal and the inability to lose weight are possible indicators of liver dysfunction.
Research has shown that 3/4 of U.S. teens and adults are “D-ficient.” This is a scary number, considering the number of health woes the lack of the vitamin has been linked to, including obesity and metabolic syndrome. Studies have also shown that increasing your vitamin D levels may improve weight loss. The sun is the best source of Vitamin D, but there are several surprising ones as well.
Probiotics help balance the good and bad bacteria in the body. A recent study suggests that consuming probiotics promotes weight loss and reduces Body Mass Index (BMI). One of the areas being investigated is the role of the microbiome in nutrient metabolism and weight management. Some foods that have probiotics are dairy products, organic Kefir, sauerkraut, kimchi, miso soup, yogurt, and tempeh.
A study found that men exposed to a cool environment overnight for a month had an increase in brown fat, which burns chemical energy to create heat and help maintain body temperature, with corresponding changes in metabolism. The findings suggest that people may acclimate to cool temperature by increasing brown fat, which in turn may lead to improvements in glucose metabolism.
Metabolism includes every little thing the body does to turn food into energy. Keeping the body sensitive to insulin is important. If cells are not responsive to it, the pancreas produces more and more to achieve an effect, which over time leads to diabetes and facilitates weight gain. Exercising on a regular basis is the best way to keep your cells insulin-sensitive.
Eating to prevent large spikes in insulin, which cause the body to store fat, is one of the most effective strategies for speeding up your metabolism. Avoid refined carbohydrates like white flour and sugary drinks (including fruit juices) and choose nutrient rich foods that are high in protein and fiber.
German researchers found that drinking 500 ml (16 oz.) of cold water increases metabolic rate by 30 percent in both men and in women. The increase was observed within 10 min after completion and reached a maximum 30–40 min after water drinking. The effect was sustained for more than an hour. The increase may be the result of the body working hard to heat the water to body temperature.
Some people may need eat less but more often if they want to speed up their metabolism, but that depends where your starting point is, Gorin says. You may need to eat less to compensate for the decrease in metabolism as you age, she adds. “Either way, I always recommend eating every three to five hours.” It’s important for regulating hunger, keeping your metabolism humming, and also avoiding that hangry feeling, she adds.
Green tea may provide a metabolism boost because of the caffeine and the EGCG it contains, Gorin says. “Research reveals that the caffeine in tea may provide a small metabolism boost for up to 24 hours.” And some people may experience a metabolism benefit from the EGCG, she adds. You can drink warm green tea, drink it iced, or even mix it into a mocktail sangria.
In a study, metabolic rate increased significantly during the 3 hours after caffeine ingestion. Caffeine/coffee stimulates the metabolic rate in both control and obese individuals. It is accompanied by greater oxidation of fat in normal weight subjects. Caffeine can increase the metabolic rate by 3-11 percent, according to some research, and improve exercise performance by more than 10 percent.
Whole grains may have a metabolism benefit, if you replace refined grains with them, Gorin says. One study shows that making the swap could give metabolism a boost and also increase your calorie loss. “Some of my favorite ways to eat whole grains include getting them from oats in energy balls or berry overnight oats, or from quinoa in a citrus quinoa salad,” she adds.
It’s not all about muscle. People do resistance training to build muscle and cardio to burn calories, increase metabolism, increase cardiovascular health and responsiveness, and improve mood. You have to keep your metabolic pathways open. Change your routine to force the muscle cells to respond to a slightly different stimulus or stress, which is what boosts the metabolism.
The more oxygen you take in while eating, the better your body is able to digest and take in food and nutrients. This will improve your body’s metabolic power.
Research indicates that dietary fiber consumption contributes to a number of unexpected metabolic effects such as improvement of insulin sensitivity and effects on various metabolic and inflammatory markers associated with the metabolic syndrome. To fuel right, eat at foods that are high in fiber, like certain fruits and vegetables, three hours before you exercise and you’ll burn more fat.
Black pepper contains the alkaloid piperine, which helps speed up metabolism. It also inhibits the growth of cancer cells and protects against neurodegeneration and cognitive impairment. Choose black pepper over salt, too. This way you won't be consuming too much sodium which can cause many health problems.
Whether you eat three meals a day or six, keep the times you eat fairly the same every day. This will keep your body burning fat at high levels. When your body doesn’t get food when expected, it switches to protection mode and slows down all bodily processes to conserve energy. When you finally eat, your system is in such a low power state that most of the food is stored as fat instead of burned. Over time, your metabolism will slow down.
This is one of the worst things you can do to your body. It’s important to take in a healthy amount of calories for your body size, age, gender, and activity level, Gorin says. “Eating too little may slow your metabolism.” For instance, if you eat too little, such as 200-calorie meals, you could end up slowing your metabolism because your body will try to preserve every bit energy it could possibly can to “survive.”
To burn more, especially belly fat, while you sleep, you may want to consider doing some strength exercises about half an hour before going to bed. In a study, people who performed resistance training had a higher resting metabolic rate for an average of 16 hours after exercising. There is no need to overdo it – simple weight lifting moves will suffice.
“I recommend eating breakfast within an hour of waking up,” Gorin says. This will help your metabolism stay strong and that your blood sugar doesn’t dip, causing an unpleasant “hangry” feeling, she adds. Every time you eat, your metabolic rate increases slightly for a few hours. Skipping breakfast may cause your resting metabolic rate to decrease by 5 percent. Overtime it can lead to weigh gain of about 10 pounds a year, according to a study.
This is a great way of boosting your metabolism for the day ahead. while also helping you mentally; you will improve your overall productivity, feel energized, stress-free and more confident.
Certain ingredients in chocolate can help boost a person’s metabolism, making the body work harder to burn off fat, according to research. “Adults who consumed chocolate more frequently had a lower BMI than those who consumed chocolate less often.” The study observed the effect of chocolate on the metabolism of 972 men and women. Diet, calorie intake and BMI were all taken into consideration.
Excessive sitting impacts our body’s metabolic system. A study has shown a significant increase in caloric expenditure in subjects that were standing at a standing classroom desk, compared with sitting at a standard classroom desk. Don’t sit yourself to obesity and even death, and apply these tips to avoid prolonged sitting.
Experts recommend people to eat or drink within 30 minutes after a training session because that’s when the body has the least amount of stored glycogen (the energy it has just used). Your muscles are ready to take in whatever you give them and what is better than protein. Yogurt and milk, especially chocolate milk, are the ideal snacks.
High-intensity interval training, also called HIIT workouts, boost your metabolism and burn more fat than conventional cardio. The biggest draw to a HIIT workout, short but high-intensity exercises, is its ability to keep the body burning fat (energy) even after the workout is over.
The way you sit and stand has a lot to do with your power boost. Standing up straight and not slumping your shoulders will keep you fitter in the long run. Good posture means your bones are aligned the way they are supposed to and your muscles, joints and ligaments can work without pain. Your digestion will also improve. For exercises to improve your posture, click here
Get in the routine of drinking warm lemon water every morning. Lemon water keeps you hydrated while also boosting your metabolism. It provides essential electrolytes that provide energy so the body can function at optimal level.
A study has shown that the consumption of tomato juice and tomato products reduced hallmarks of steatosis, plasmatic triglycerides and very low-density lipoproteins, and increased lipid (fat) metabolism by inducing an overexpression of genes involved in more efficient fatty acid oxidation.
These movements require more muscle and nervous system activation, compared to traditional “bodybuilding” routines which are typically isolation type of movements. The more muscles are involved the more energy the body needs. Some examples of multi joint movements include lunges, push-ups and squats.
For use of any and most commonly taken supplements, associations were positive for body mass index of under 25, greater physical activity, and health status reported as excellent or very good. If you eat a variety of healthy foods, chances are you won’t need supplements because you’re already getting everything you need.
Many non-organic foods contain chemical substances in pesticides that may alter your metabolic rate. Organic foods are free from chemical contaminants and they are recommended for keeping your metabolism functioning properly.
Research has found that supplementation with fish oil significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following fish oil treatment.
Getting enough sleep is crucial, according to some studies. If you’re tired, your body’s ability to manage blood sugar levels is decreased and that can make you hungrier. Sleep deprivation affects the brain in a way that makes you want to eat more and not process food efficiently. It sparks a vicious cycle where you are left feeling tired, slowing your metabolism, and playing tricks with your hormones.