As people grow older, mainly women, their metabolism slows down drastically and this is due to the fact that they had been losing four to five pounds of muscle daily in their early 20s – late 20s.
However, there are some things you can do to trigger your fat-burning potential. Your metabolism cannot be the same as in your 20s-30s but you can improve it.
Here are some expert tips on how to improve your metabolism to lose weight.
#1. Do not Cut too Many Calories:
Some people take the weight loss journey too far. The body responds best when everything is done in moderation.
If you burn too many calories, your body would have to defend your usual weight and end up slowing down other metabolic processes in your body like breathing and the rest.
#2. Make sure you Eat Breakfast:
This may seem a little hard to believe for some but breakfast is a meal you should never miss if you are serious about boosting your body’s metabolism and weight loss process.
Studies have actually proven that people that eat breakfast are more likely to lose more weight than those that avoid it.
If you bypass breakfast, you actually don’t burn a lot of calories as your body metabolism slows down to catch up with the weight loss in such a short period.
However, you can eat light meals for breakfast like omelette so that your body doesn’t feel the need to slow down your metabolism.
#3. Make sure you Take Adequate Protein Diets:
Studies have shown that if you take adequate protein in your diet, it can boost your metabolism and cause you to burn over 300 calories per day.
Protein is essentially made up of amino acids and they are hard for your body to break down so, in the process of breaking them down, your body burns a healthy amount of calories.
#4. Nibble All Day:
This may sound a little bit tricky but it’s true.
Some may ask why you have to continuously eat if you want to lose weight. I am going to answer that for you.
If you eat five mini-meals instead of six large meals, your body metabolism keeps running 24/7.
This also prevents you from going hungry and having to overeat to compensate for the hunger you feel.
Try to have a meal every four to five hours and it is important that you include protein in your diet as they are extra metabolism boosters.
#5. Eat Good and Healthy Carbs:
It is important for you to only eat good and refined carbs like potatoes, white bread and bagels as they help create an insulin surge that increases your metabolic rate.
Carbohydrates are also important in your complete diet plan and you should also place focus on fruits, grains and vegetables.
They are very healthy for you albeit having lower insulin levels.
#6. Avoid Alcohol:
You may be wondering why you have to skip alcohol, you may also be thinking you can only have one or two glasses of wine before dinner.
This is unhealthy for you. Studies show that humans tend to eat about 300 more calories and this is evidently bad for your weight loss journey. National Library of Medicine
Also drinking while eating is not good either as your body burns out the alcohol first and the calories you take in from the food will end up being stored as fat.
#7. Ensure you Drink Milk:
It is important that you eat a lot of low-fat dairy. It has been studied that individuals who consumed low-fat dairy products like yoghurt, cheese and milk lost over 75 per cent more weight than those that didn’t eat any dairy products.
The reason is that your body’s metabolism is boosted immensely by the calcium present in the dairy product and this helps your body burn down fat much faster.
If you desire the best results from weight loss it is important that you opt for low-fat dairy products instead of other foods that are just rich in calcium or calcium-fortified products and supplements.
#8. It is Important you Add Adequate Spice to your Meals:
Studies have shown that it is healthy for you to add a few hot peppers to your soup or your intermittent meals.
Pepper and other spices boost your body’s metabolism and they boost your body’s metabolic rate temporarily even while you rest.
The reason is that capsaicin which is a compound found in cayenne peppers temporarily causes your body to release more stress hormones like adrenaline than usual which in turn speeds your metabolism and thereby increases your ability to burn calories.
Also, if you eat pepper in your meals, you tend to be full for longer because the spiciness in the food makes them feel full for longer.
#9. Add Interval Training and High-Intensity Moves to your Workout Routine:
Studies have shown that people who carry out interval training thrice a week alongside cardio tend to lose double the amount of weight as those who only carry out normal cardio.
#10. Slice up your Workout Routine:
It is important for you to divide your workouts into smaller sessions. Studies also show that it is much healthier that way.
You can do a 20-minute weight-lifting workout in the morning and another 20-30 minutes walk/jog at night.
By doing this, you burn 100-150 extra calories that day.
#11. Ensure you Workout on your PMS ( for Women):
It is quite tempting to lay down on your bed all day during your PMS as you feel moody and everything, but studies show that you lose more weight when you exercise during your period than at any other time.
Hormones like progesterone and estrogen are at their peak and they ensure that more fat is burnt when you exercise during that period.
#12 Add Tea Recipe To Your Coffee
coffee and tea are the most enjoyed beverages around the world. Both have things in them that may help your health, but always avoid adding sugar to your coffee.
If you regularly turn your coffee into a sugary treat but watch an authentic tea burn recipe this easy recipe uses black tea bags and whole spices and takes 15 minutes!
These are all important steps for you if you are committed to boosting your body’s metabolism and losing weight.