You probably know that your metabolism slows down over the years, which favors weight gain throughout your life. Several factors contribute to your fat burning engine slowing down: hormone levels, muscle wasting and stress are just some of them. However, studies indicate that middle age weight gain is not inevitable and, with the right habits, these changes can be controlled.
The first step is to take care of food and maintain healthy habits. You should not, for example, extrapolate about 400 calories in a main meal. This amount will be enough to keep you sated and, in addition, help you lose weight effortlessly.
Want some more tips to keep your metabolism racing? Check out the items below and see how to adjust your diet to help your body burn unwanted fat.
1. Eat enough
In fact, you must cut calories to lose weight, but it is important to keep the measure. Eat less food? It will be a blow to your metabolism! This is because when you eat less than necessary for your basic biological functions (about 1,200 calories for most women), the body tightens the brake on your metabolism.
In addition, it turns to the muscles for energy. According to nutritionist Marina Donadi, the ideal is to eat enough not to feel hungry. In addition to the main meals, it is interesting to have small snacks between the main meals, mid-morning and mid-afternoon. Eating every 3 or 4 hours will keep you hungry and avoid overeating? Advises the nutritionist.
2. Consume Caffeine
Caffeine is a central nervous system stimulant and can speed up your metabolism by 5 to 8%, which means burning about 90 to 170 calories a day. 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.
3. Bet on whole foods
If you want to speed up your metabolism, increase your fiber intake. For this, trade bread and pasta made with white flour for whole grain options and consume more vegetables and fruits. Research shows that some fibers can increase their metabolism by up to 30%, and studies believe that women who consume more fiber gain less weight over time.
4. Drink cold water
Have German researchers found that drinking six glasses of cold water a day can increase your resting metabolism by spending about 50 extra calories a day? enough to eliminate about 5 pounds in a year. They believe this happens because the body works to heat water to body temperature.
5. 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 pesticides at higher levels).
6. Don't Miss Protein
Make sure there is a source of protein with every meal. This nutrient is indispensable for your body to maintain muscle mass. Research shows that protein can increase calorie burn by up to 35%. Nutritionist Marina Donadi suggests good sources of protein to include in your meals: eggs, lean meats (such as fish and chicken breasts), walnuts, cottage cheese, skimmed milk or yogurt.
7. Don't Miss Iron
Iron-rich foods are essential for the oxygen transport your muscles need to burn fat. Until menopause, women lose iron every month due to menstruation. If you do not replenish your resources, you risk lowering energy consumption and lowering metabolism. The dietitian gives the hint: clams, lean meats, beans, fortified cereals and spinach are excellent sources of iron.
8. Keeping an eye on vitamin D
Vitamin D is essential for preserving muscle tissue, helping to 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 just by taking a few minutes of sunshine every day! Good dietary sources of this vitamin are: salmon, tuna, shrimp, tofu, cereals and eggs.
9. Do not overdo alcohol
When you drink alcohol, you burn less fat as alcohol is used as fuel instead. Amazingly, two Martinis can reduce your body's fat burning capacity by up to 73%.
10. Consume Dairy Products
Calcium deficiency can slow down metabolism.In addition, research shows that calcium intake through dairy foods can also reduce fat absorption from other foods. Great sources are skim milk and yogurt. Bet it!
Metabolism: Healthy Eating Habits (March 2024)
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