People talk about having a fast metabolism or a slow metabolism, using it as an excuse for being too fat or too thin. People also even believe that it is something you cannot change, and that it is the result of one’s genetics. But is it really the case? Is it true that there is nothing we can do to boost our metabolism?
Genetics has a lot to do with the way our metabolism works. But also, there is a lot you can do to boost your metabolism, if you want to. Just by changing our everyday habits, you can make your body burn calories more efficiently.
The first thing you should do is to always, always have breakfast. Breakfast marks the beginning of your day, and it gives your body the signal to wake up and start burning the calories faster than while asleep. When you miss breakfast your body is conserving the energy in preparation for a period without food, slowing down your metabolism. So, again, always have breakfast, even if it’s not a healthy whole-grain cereal and fruit, whole-wheat toast or fat-free yogurt.
Next, you should eat more times a day. It would be perfect to have a snack after breakfast and lunch, and to have the last meal not more than 3- 4 hours before sleep. When you eat every 2-3 hours, you tell your metabolism that there is food to survive and you make it work faster. Also, make sure you take the right protein/ carbohydrate combination and high fiber food like vegetables. So, make sure you eat frequently if you want to boost metabolism . If it’s easier for you, you can try drinking a cup of water before breakfast, it will make you eat less and you will get hungry sooner.
Also, don’t forget to eat smart. Be sure to have enough of spinach, beans (navy, soy, black beans), melon, broccoli, fish, poultry and eggs, since they are rich in B vitamins. Not only will you boost your body’s metabolism, but you will also avoid feeling depressed or fatigued. Foods like green vegetables, nuts (especially almonds and peanuts), soybeans, whole-grain cereals, oatmeal, and legumes are also good sources of magnesium, which also boosts your metabolism. Every cell in your body needs magnesium anyway, especially muscles, nerves, and heart.
You mustn’t forget about proteins which require extra energy to digest, so don’t forget to eat eggs, chicken and nuts. And what noticeably boosts your metabolism is fish oil which is one of the few ways for your body to get the needed EPA and DHA, the omega 3 fatty acids.
Our metabolism changes as we get older. We lose muscles, and we gain fat. The metabolism slows down significantly, partly because we are less physically active as years go by. We tend to spend more time sitting. And when we are at home, we like to relax in front of the telly instead of going out for a walk or even for a run.
If you want to boost metabolism, consider regular strength or resistance training, which makes the muscles stronger and healthier. People who stay physically active don’t change their metabolism to a great extent. What you can do is move! Whenever you can stand up and have a walk, use the stairs instead of the elevator, use your feet instead of the car.
And finally, don’t forget to sleep! Lack of sleep decreases the number of calories your body burns when resting, pumping blood, and breathing thus considerably slowing down your metabolism.