You probably know your metabolism slows down over the years, favoring lifelong weight gain. Several factors contribute to your fat-burning engine slowing down: hormone levels, muscle wasting and stress are just a few of them. However, studies indicate that midlife weight gain is not inevitable, and it is possible to control these changes with the proper habits.
The first step is to take care of food and maintain healthy habits. You shouldn’t, for example, extrapolate around 400 calories in the main meal. This amount will be enough to keep you full and help you lose weight effortlessly.
Want some more tips to keep your metabolism revved up? Check out the items below and see how to adjust your diet to help your body burn unwanted fat.
Eat Enough
It would help if you cut calories to lose weight, but it’s essential to stick to it. Eating “less” foods will be a blow to your metabolism! This is because when you eat less than what is necessary for your essential biological functions (about 1,200 calories for most women), the body brakes on its metabolism.
In addition, he turns to muscles for energy. According to nutritionist , the ideal is to eat enough not to feel hungry. “In addition to the main meals, it is interesting to have small snacks between main meals, mid-morning and mid-afternoon. Eating every 3 or 4 hours will keep you hungry and avoid overeating”, advises the nutritionist.
Consume Caffeine
Caffeine is a central nervous system stimulant and can speed up your metabolism by 5 to 8%, which means burning around 90 to 170 calories daily. A Japanese study indicates that a cup of tea can speed up your metabolism by up to 12%. Researchers believe that catechin, an antioxidant phytonutrient, is responsible for promoting this boost.
Bet On Whole Foods
If you want to speed up your metabolism, increase your fiber intake. To do this, replace bread and pasta made with white flour for whole grain options and consume more vegetables and fruits. Research shows that some fiber can increase your metabolism by up to 30%, and studies believe that women who consume more fiber gain less weight over time.
Drink Cold Water
German researchers have found that drinking six glasses of cold water daily can boost your resting metabolism, expending about 50 more calories a day – enough to shed about 5 pounds in a year. They believe this happens because the body works to heat water to body temperature.
Prefer Organic Foods
Canadian researchers believe that pesticides in food can interfere with the energy-burning process. So whenever you can, opt for organic foods (as non-organic foods tend to contain higher levels of pesticides).
Don’t Miss Out On Protein
Make sure there is a source of protein at every meal. This nutrient is essential for your body to maintain muscle mass. Research shows that protein can increase calorie burn by up to 35%. Nutritionist suggests good protein sources in your meals: eggs, lean meats (like fish and chicken breast), nuts, cottage cheese, milk or low-fat yogurt.
Don’t Miss Iron
Iron-rich foods are essential for transporting the oxygen your muscles need to burn fat. Until menopause, women lose iron every month because of menstruation. If you don’t replenish your resources, you risk lowering your energy consumption and slowing your metabolism. The nutritionist gives a tip: shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources of iron.
Keeping An Eye On Vitamin D
Vitamin D is essential for preserving muscle tissue, helping speed up metabolism. But one study showed that only 4% of Americans over 50 get enough through their diets. Best of all, you can get vitamin D in the sun for just a few minutes daily! This vitamin is a good food source: salmon, tuna, shrimp, tofu, cereal and eggs.
Don’t Overdo The Alcoholic Beverage
When you drink alcohol, you burn less fat as alcohol is used as fuel. It’s incredible: two martinis can reduce your body’s fat-burning ability by up to 73%.
Consume Dairy Products
Calcium deficiency can slow down metabolism. Additionally, research shows that consuming calcium through dairy foods can reduce fat absorption from other foods. Excellent sources are skim milk and yogurt.
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