We are all guilty of participating in a yo-yo diet at one point, and there is no doubt that the end result was less than satisfying. There is a common misconception that, as we age, our metabolism starts to slow down making it harder for our body to break down food which in turn can make it hard to lose or maintain a healthy weight.
Metabolism is defined as the: physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.
Not only is that claim of ‘as we get older our metabolism slows down’ not true, but in fact there are several ways to boost your metabolism:
1. Drink before you Eat
Drinking on average two glasses of water before every meal helps sheds those extra pounds because it helps boost your metabolic machine. It’s recommended that one consumes half their body weight in water ounces daily in order to keep the metabolism on full throttle.
2. Add Protein to your Diet
Your body will burn more calories as it’s digesting protein than it does as it’s digesting both carbohydrates and fat. Replacing some carbohydrates with lean foods and foods rich in protein at mealtime can boost metabolism. Examples of good protein include turkey, fish, white meat chicken, lean beef, nuts, beans, eggs, low-fat dairy products such as milk, yogurt, and tofu.
3. Drink Coffee
Not only do coffee beans provide antioxidants and an additional health value, caffeine’s natural ability to speed up the central nervous system makes it a powerful metabolism booster. Coffee has also been shown to help increase energy levels during exercise and help people work harder, longer which in turn burns more calories. Consuming coffee after a workout can increase muscle glycogen which allows you to replenish energy quickly. If you’re a coffee drinker, you should try Starbucks blend of Pike Place which is a blend of cocoa and toasted nuts. You can find it on amazon or at any Starbucks location.
4. Drink Green Tea
Green tea is rich in antioxidants called catechins. Green tea, when combined with a few hours of exercise a week, helps reduce abdominal fat. Try to avoid bottled green teas as they are loaded with added artificial sweeteners and sugar. Resort to brewing your own and consider adding in a small amount of organic honey to help sweeten it up.
5. Snack on Yogurt
Probiotics, which is the healthy bacteria found in foods like yogurts, pickles and other fermented foods, have been linked to helping lose weight.
- Probiotics
- Live bacteria and yeasts that are good for your healthy with emphasis on your digestive system. Probiotics are referred to as the “helpful” or “good” bacteria because they keep your gut healthy.
Recommendations for add-ins: Chia and Flax Seeds, Berries and Honey.
7. Spice it Up
Instead of lathering your food with salt, try adding some hot sauce or chili powder to spice up your food.
Spicing up your food helps your body burn additional calories following a meal because chili peppers contain capsaicin which creates a thermogenic effect. So as you digest food, your body is burning off fat at the same time.
8. Eat Organic
When grocery shopping, try to buy as much organic as you can. On conventionally grown produce, for example, there are pesticides called obesogens which are linked to slowing metabolism, predisposing some people to gain unwanted weight.
Additionally, whenever possible, choose the cleanest and highest quality cuts of meat and fish in order to avoid other toxins that are in your food. Buying organic is expensive so try to hit up your local farmers market a few times a week to save some money and help local farmers!
9. Turn off the Electronic Devices
There is a type of blue light emitted by smartphones, computers, tablets and TV’s that we are exposed to that is linked to an increase in hunger and it also impacts metabolism negatively.
Additionally, when you turn off your electronic devices, you are much more likely to be active rather than sitting for long periods of time.
10. Hit the Gym
Ensuring that you’re getting regular exercise with the recommended 30 minutes of physical activity five times a week, as suggested by the American Heart Association, can lower your risk of health problems and diseases, improve your mental health and mood as well as give you extra energy.
Exercise not only burns calories and increases your metabolism, but it also helps achieve and maintain a healthy body weight. Join a local gym or choose to get your work-out in outdoors.
If you’re ready to stop the yo-yo dieting and lose those extra pounds, then focus on ways to increase your metabolism and lose the weight in healthy ways. Set a routine each week and carve out time in your calendar to ensure that you’re getting 30 minutes of exercise a day.
While on your lunch break, go for a 30-minute walk. If you don’t have time during the workday, then devote time in the evenings to walk the dogs or walk your kids to the park. It really is the little things that can stretch a long way!
Photo credits: Danielle Jones, Masaaki Komori, Stephanie, Crew on Unsplash
Source credits: WebMD: 10 Ways to Boost your Metabolism
