As you age, you gain fat and lose muscle. Some of the people become less active. However, you can do the opposite and take on more physical activity to make up for your slower metabolism.
Metabolism refers to the process of converting food into the energy that allows your body to function. People who have a fast metabolism use up calories more quickly than those with slower metabolisms.
Tips to help you lose weight, gain energy, and just feel better in no time:
- Drink plenty and plenty of water.
- Eat small frequent meals. Never skip any meal especially the 1st meal of the day i.e. breakfast.
- Include cruciferous vegetables like broccoli and other green vegetables and fruits like grapefruit, berries, oranges, apple etc for fibre, vitamins, minerals and antioxidants requirements.
- Opt for good carbs like complex carbs e.g. oats, whole grains, brown rice, etc instead of simple carbs.
- Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less. Hence, protein in each meal. e.g lean chicken, skimmed milk, low fat yogurt, fish, soya, sprouts, buttermilk etc.
- Eat healthy fats like omega 3 fats like flaxseeds, fish, olive oil, avocado, walnuts, etc.
- Eat spicy foods, (include ginger, garlic, chilli peppers, cinnamon, turmeric, etc while preparing meals) it could be beneficial for boosting your metabolism and help you maintain a healthy weight.
- Foods rich in iron, zinc and selenium promote the proper function of your thyroid, which helps maintain a healthy metabolism. Sources: dark green leafy vegetables, nuts, seeds, meat, legumes, spinach, pumpkin seeds, lentils, fish, chicken, brazil nuts, etc.
- Include some B Vitamins in your diet. B vitamins play an essential role in the metabolic rate. Some key B vitamins include B1, B2, and B6. Sources: eggs, spinach, whole-grains, peanut butter, etc.
- The secret to a fast metabolism is in your gut so eat some probiotics like yogurt, kefir, sauerkraut, etc.
- Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.
- Include 1-2 cups of green tea daily.
- Sleep well. Lack of sleep can decrease the number of calories you burn; change the way you process sugar and disrupt your appetite-regulating hormones.
- Do not starve yourself. By starving you can make your body go into starvation mode and cripple your metabolism.
- Stay active, exercise regularly.
- Stay happy and laugh it out.
- Avoid sugary, junk and fried food.
- Avoid processed foods.
- Avoid aerated and sugary drinks.
- Avoid stress.
- Quit smoking.
- Avoid alcohol and alcoholic beverages.