This is scientifically proven that metabolism naturally slows after age 20 years (approximately 2 to 3% for each decade that passes). This does not mean that the only options for you are starving or acceptance of extra weight.
Here are ten tips to keep “internal engine” for optimal operation offered by nutritionists at “Plaisirs Sante”, Quebec, Canada.
1. Coffee or Green Tea for Breakfast
Among the beneficial effects of moderate consumption of coffee is also included the acceleration of your metabolism. One morning cup of coffee stimulates your body to consume calories for two hours. Green tea is welcome for those who do not like coffee, being also great for boosting the metabolism.
2. Have Enough Sleep
If you sleep less than seven hours a night, that is likely to affect hormones that control your metabolism. Usually carbohydrates are those whose transformation is no longer efficiently, which means that lack of sleep may predispose to diabetes and obesity.
3. Serve the Breakfast
A good breakfast can increase your metabolic rate by 10%, especially if it is consistent. You should eat protein and fat such as eggs and Greek yogurt, which is more fat than usual. Studies have shown that a high-fat breakfast helps your body burn more carbohydrates and fats throughout the day.
4. Three or Four Balanced Meals at Fixed Times
In 2012, researchers at the University of Ottawa, came to the conclusion that for the same number of calories, eating little and often a day does not stimulate your metabolism to a degree greater than three or four serving balanced meals a day. For those who want to lose weight, breakfast should be the most copious meal. It seems that our body appreciates a fixed schedule of meals, so it is best to respect the meal hour.
5. Put Your Muscles to Work
Physical exercises that are performed regularly are excellent for a faster metabolism because muscles are the ones that burn the most calories. Those who do not have time or do not like exercising in the gym, should resort to walking, climbing stairs, or jogging.
6. Consume Protein
A study published in 2012 in “Journal of the American Medical Association” shows that people who eat more protein have a higher rate of metabolism. Often, women do not consume enough protein, so that in their diets should not miss fish, eggs, chicken, beans.
7. Chili Peppers
Chili peppers contain a substance called capsaicin, which has been scientifically proven to stimulate the nervous system and metabolism. For those who like spicy taste, here’s another reason to consume them.
8. Drink Water
Water consumption slightly increases your metabolism, especially when it is cold. Depending on your mood, a glass of water with a few ice cubes and a little lemon juice would be a good incentive because the body will use energy to reheat.
9. Eat Enough
If you do not eat enough, your metabolism may slow by as much as 30%, consider the specialists from the Health Center of University of Illinois. Rather than starve, it is more efficient to eat healthy food and do exercise. It’s actually a lot less frustrating strategy.
10. Optimize Your Thyroid Function
Problems of thyroid function are very common, especially among women. When keeping weight under control seems difficult, you should go to the doctor to perform a control to this important gland for metabolism.