With the age, we notice our metabolism is gradually slowing down. It might happen for many reasons, including hormonal changes, muscles weakening, erratic eating habits, lack of sleep, and various stressful factors, which altogether are inevitable part of life. But at the same time we can use quite easy methods to regulate metabolism by adjusting lifestyle, eating healthier and more regular diet, having more rest – and thus to boost our metabolism.
With the age, we notice our metabolism is gradually slowing down. It might happen for many reasons, including hormonal changes, muscles weakening, erratic eating habits, lack of sleep, and various stressful factors, which altogether are inevitable part of life. But at the same time we can use quite easy methods to regulate metabolism by adjusting lifestyle, eating healthier and more regular diet, having more rest – and thus to boost our metabolism.In general, metabolic activity is the process when the body transforms calories into energy (often we call it “burning calories”). And that’s a constant process, our body is burning calories all the time. Even when we just sit without motion, our body consumes energy to support internal functions of organism – cardiac function, blood circulation, cell repair, breathing and so on. Altogether, approximately 80% of all metabolism is required for these processes. And you might be surprised how many calories are burning during sitting meditation – equivalent to walking activity. That’s one more reason to start regular meditation practice. For sure, digesting process is also burning calories (that requires lots of energy), as well as sport or any other kind of physical activity. But the thing is that metabolism level fluctuates during the lifetime. Majority of women above 25 have decreased metabolism, by 1-2 % each ten years. In practice it means that we if continue eating same food and doing same exercises, in a dozen of years it might result in lots of overweight.
So the question is how to stimulate metabolism without starving? Here’s how:ADD SPICES IN YOUR DIET When you use spices in your diet regularly, you can stimulate your metabolism, and moreover meals would taste much better. Try adding some hot pepper, chili, turmeric, or gingering when cooking your food or drinks. EAT MORE VEGETABLE PROTEINS Digesting proteins requires more energy than digesting carbs or fats (that means more calories burning). And when you choose vegetable proteins (not animal proteins, which might increase risk of heart diseases) your metabolism increases. Cook yummy veggie foods with beans, lentil, hempseeds, chia seeds or other food rich in vegetable proteins. DRINK ENOUGH WATER This is extremely important! According to recent scientific researches, when overweight people drink recommended quantity of water, their metabolisms boost by 25%. But when the body is dehydrated, weights starts increasing that even might result in obesity. To make it easier, buy a big bottle for water and fill it daily with fresh water. HAVE ENOUGH REST An average person has to sleep 7-8 hours to keep a normal level of metabolism. In case of sleep deficiency the organism starts producing lots of cortisol (hormone of stress), that upsets hormonal balance and might slow down metabolism. Moreover, with lack of sleep we start overeating simple carbs (sweets and pastry). TONE YOUR MUSCLES Regular fitness or gym (3-4 times a week) will help you increase and keep muscle mass. Bigger muscle mass stimulates your metabolism and it works more intensively. GREEN TEA Nutritionists recommend drinking 3 cups of green tea daily. It significantly stimulates metabolism for all day long. Also green tea boosts fat oxidizing, and reduces quantity of fats in the body. If you feel tired or depressed, add a handful of dry lavender flowers in your evening tea and sleep well. EAT MORE WHOLE VEGGIE FOOD As a rule, vegetable food has less calories and bigger thermo effect than products of animal origin, which means you burn more calories at digesting. Another great advantage of plant-origin foods – it’s rich in fiber, and according to scientific researches, people who eat lots of fiber in food are well-protected from overweight risk. The daily aim is 25 g – that’s three servings of fruits or dark greens. STRESS MANAGEMENT Level of stress directly influences metabolism, and significantly decreases it, at the same time stimulates insulin secretion, and, as a result, you want to eat more food. To lose some pounds and keep your weight stable, start regular meditating, breathing techniques, and physical exercises.
Integrate these simple tips into your daily routine and soon you will be more energetic and feel healthier.