What Is Metabolism and How Do You Increase It?
10 ways to increase your metabolism
Simply put, metabolism is the process your body uses to convert food into energy for various bodily processes. When you are young, your metabolism is working at peak efficiency. But as you age, your metabolism starts to slow down, requiring few calories to keep your body going. In fact, every decade after you turn 40, your metabolism will slow down about 5 percent, requiring about 100 fewer calories per day. If you continue eating and behaving like you did when you were young, this slowing of the metabolism is going to result in weight gain.
Fortunately, there are many things you can do right now to help boost your metabolism so it can burn calories more efficiently.
- Eat a Healthy Breakfast. Eating breakfast literally wakes up your metabolism. Opt for healthy foods with a protein punch.
- Have a Snack. Snacking between meals can actually help your metabolism by holding blood sugar steady. You may even want to break up your daily calories into 6 small meals of around 300 calories each.
- Exercise. By doing strength training exercises just 2 to 3 times per week, you can reverse 50 percent of your age-related metabolic decline. On the other days, do high intensity interval training to help you consume more oxygen and get your mitochondria working harder and burning more energy throughout the day.
- Build Muscle. Because muscle tissue uses more energy than fat, building lean muscle is an excellent way to rev up your metabolism.
- Eat More Protein. Protein is essential for building metabolism-boosting muscle. Plus, the very act of digesting protein helps boost your metabolism even more. Protein takes longer to digest and your body expends more energy absorbing the nutrients from a high-protein diet.
- Don’t Cut Calories Too Drastically. If you don’t eat enough calories to match your resting metabolic rate, your metabolism will stop burning fat and start conserving it—in other words, your metabolism will slow down even more.
- Don’t Eat Trans Fats. Some fats are healthy—but not trans fats. They can actually slow down your metabolism and decrease your ability to burn fat.
- Eat More Omega-3s. The omega-3 fatty acids found in foods like salmon, herring, and tuna help to balance blood sugar and reduce inflammation, which helps to regulate metabolism.
- Switch to Organic Food. Pesticide and other toxins found in non-organic produce can affect the thyroid, which governs how fast your metabolism runs.
- Balance Your Hormones. A big part of the reason men’s metabolism declines with age is because they are low on testosterone. By raising your testosterone to a healthy level and bringing other vital hormones into balance, you can get better results from diet and exercise, making it easier to improve your metabolism.
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