Stuck with your dad’s sluggish metabolism or is your slow cooker a result of an office job that has you sitting all day? No matter why your metabolism has slowed down, here are some science-backed ways to get your motor running. Improving your metabolic rate will mean you burn more calories every day and have more energy too. Here are a few ways to improve your metabolism that are healthy and easy to follow.
Breakfast of Champions
Eat a great breakfast every single day. After your overnight fast, your body needs to refuel or it goes right into starvation mode and slows your metabolism down. You will, as a result, feel sluggish and struggle to focus at work. A lack of fuel affects higher cognitive functions, concentration and memory, so you won’t be performing at your peak.
A recent study found that regular breakfast skippers are 4.5 times more likely to be obese and are 35-50% more likely to be overweight or develop insulin resistance which puts you at risk of developing diabetes.
A recent study in The American Journal of Clinical Nutrition showed that your morning coffee stimulates your central nervous system and increases your metabolism for up to three hours after consumption.
Stress causes the release of the hormone cortisol which not only slows metabolism, but also increases the risk of obesity. Even if you don’t reach for the comfort food to calm your nerves, studies show your metabolism will still suffer from a stressful day.
A 2014 study by Ohio State University showed that women who reported feeling stressed burned 104 calories less when they consumed the same meal as women who felt relaxed. Add that up over a year and it could lead to an 11-pound weight gain.
Fire it up with Fiber
Eating a high-fiber meal can improve your metabolism by as much 30%. Studies show that people who consume more fiber are less likely to be obese, have a reduced risk of cardiovascular disease and a reduced risk of type-2 diabetes. You can find fiber in whole grains and organic breads, fruits and vegetables and buckwheat snacks.
Whenever possible, opt for organic foods as these contain no pesticides. Canadian researchers have found that organochlorines (pollutants from pesticides) cause metabolisms to slow down and interfere with energy-burning processes which can lead to weight gain.
Eat more Whole Grains
Processed grains found in pastas, cookies and cakes will cause your body to produce too much insulin. When this happens, your metabolism slows to snail pace. This doesn’t mean you shouldn’t eat bread! Studies show whole grain organic breads can help to promote weight loss and prevent type-2 diabetes, colon cancer and constipation. Organic breads are the corner stone of a healthy diet.
Adding more protein to your diet helps to boost your metabolism. You see, protein promotes muscle growth and muscles burn more calories than fat does; each pound of muscle utilizes 6 calories a day at rest while fat only uses 2. You can augment this effect by adding some strength training to your exercise regime as building muscle mass will help to get your metabolism running.
Turn up the Burn
Studies show that adding a little chili to your food can increase your metabolism by 25% for up to four hours after a hot meal. Not only will spicy foods help to improve your weight loss, they have also been shown to reduce tumors, prevent obesity, spice up your love life and work as an effective antioxidant.
Of course your metabolic rate is a result of genetics and age, but you have a lot more wiggle room than you might think. You can swing your metabolism by up to 50% if you eat lots of fruit, veggies and whole grains, exercise regularly and forego the processed foods.