What your sunglasses aren’t telling you
Your metabolism is responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells. The higher your metabolic rate, the more calories you burn at rest. However, the speed of metabolism can depend on age, activity levels, genetics, and other factors. Regular meals, sleep, and exercise may all help support metabolism.
It's worth noting that while speeding up the metabolism may help people burn calories and lose weight, it needs to be part of an overall strategy that includes a healthy and varied diet and regular exercise.
Click on to learn about some easy daily habits that boost your metabolism.
Start your day with a nutrient-rich breakfast to kickstart your metabolism. This will keep you energized throughout the day.
But avoid sugary breakfasts. Instead, opt for a combination of protein, whole grains, healthy fats, and vitamins.
It's recommended for people to eat regular meals and snacks throughout the day to prevent extreme swings in fullness and hunger.
Focus on including a good source of protein in every meal to help maintain muscle mass and increase satiety, which can prevent overeating.
High-protein foods also require more energy for digestion, boosting your metabolism further. Eggs, salmon, and lean beef are ideal choices.
Consuming green tea can enhance your metabolism due to its combination of caffeine and catechins, which help break down fat.
Green tea is believed to indirectly help prevent a weight loss plateau due to the way it affects your gut microbiome. It helps break down fat for energy.
Adding spices like cayenne pepper to your meals can boost your metabolism.
Although the effects are small, the capsaicin in peppers has been shown to increase energy expenditure and promote fat burning.
Studies have found that caffeine can trigger the body to release neurotransmitters like epinephrine, which helps regulate the way your body processes fat.
However, this effect may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a sedentary lifestyle in comparison with trained athletes.
Eating too few calories can cause a person's metabolism to slow down, so the body can conserve energy. This can make weight loss and weight maintenance more difficult.
Adults typically require between 1,600 to 3,000 calories per day. However, this varies depending on a person's sex, age, height, and lifestyle.
Staying hydrated is essential for the body to function at its best, including for optimal metabolism.
Therefore, drink plenty of water throughout the day, starting first thing in the morning.
Avoid sugary drinks and high-sugar foods as much as possible. Excess sugar can lead to weight gain and slow down your metabolism.
Refined carbohydrates and high-fructose corn syrup are particularly detrimental.
Incorporate simple activities like walking or taking the stairs instead of the elevator.
Regular movement throughout the day keeps your metabolism active and helps burn calories.
Chronic stress can lead to hormonal imbalances that affect your metabolism.
Meditation, yoga, or even simple breathing exercises can help manage stress, along with other calming activities such as reading.
Sleep is crucial for regulating your metabolism and helping your body repair itself. Lack of sleep has been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls satiety.
This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight or may gain weight.
Sitting too much can have negative effects on your health, partly because long periods of sitting burn fewer calories.
If you have a desk job, try standing up and walking for short periods. You can also try going for walks during the day or invest in a standing desk.
High-intensity interval training (HIIT) involves quick and very intense bursts of activity, which can help indirectly speed up your metabolism.
Your muscle cells will burn energy at rest, which helps you burn fat and build muscle. To get started, choose an exercise, such as biking or running, that you're already familiar with.
Lifting weights and performing exercises that use the weight of the body or resistance bands can help build muscle.
Strength training may increase a person's rate of metabolism while resting, such as when sleeping or sitting.
Sources: (Healthline) (Medical News Today) (Best Life Online)
See also: Get fit and chill: Why pilates might be your perfect workout
Easy daily habits for a faster metabolism
Try these tips for a healthier and more energetic life
HEALTH Lifestyle
Your metabolism is responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells. The higher your metabolic rate, the more calories you burn at rest. However, the speed of metabolism can depend on age, activity levels, genetics, and other factors. Regular meals, sleep, and exercise may all help support metabolism.
It's worth noting that while speeding up the metabolism may help people burn calories and lose weight, it needs to be part of an overall strategy that includes a healthy and varied diet and regular exercise.
Click on to learn about some easy daily habits that boost your metabolism.