When it comes to losing weight, many people often blame their metabolism on any lack of ability they have to do so. Slow metabolism is most definitely a factor in lieu of weight loss, but there isn’t just one way to help improve yours — there are a number of things you can do.
Believe it or not, in many cases the cause of a slow metabolism has to do with genetics. If you’re someone with a parent or sibling who has diabetes, your mitochondria are at risk of being 50 percent less effective at burning calories than those who don’t have a genetic connection to diabetes.
Heart disease and dementia can also lead to mitochondria being less effective.
The biggest thing that can affect metabolism is diet. If you eat processed foods or food with a significant amount of sugar, your metabolism is seriously affected. Also make sure that you’re eating enough throughout the day — starving yourself causes your body to cling to fat, which can seriously slow your metabolism. (Not to be confused with intermittent fasting.)
One of the simplest ways to help your metabolism is to drink plenty of water. When you’re not hydrated, you have low energy — not to mention, if you’re thirsty it’s much easier to go right for food instead of a beverage.
Make sure you get a good amount of water a day, and that will make a huge difference when it comes to metabolism and weight loss.
Watch the amount of caffeine you consume. While it can help give a needed jolt of energy, consuming too much can leave you dehydrated and tired. Stop it at least 6 hours before bedtime, as to not interfere with much needed restful sleep.
Something that’s somewhat of a misconception with weight loss is the idea that a big breakfast somehow boosts metabolism because it allows you to burn more calories throughout the day.
The idea of this has been long debunked, and it’s since been proven that a portion controlled, balanced breakfast is the most effective way to start your day and promote weight loss. Make sure to also eat good carbs and fiber-rich foods.
Go for colorful veggies and fruits, and try to eliminate white sugar and white flour.
Eat smaller meals daily as well — eating every two to four hours instead of bigger meals further apart prevents the feeling of hunger throughout the day. Always try and take energy-boosting nutrients daily as well to help improve metabolism.
Omega-3 fats and B-complex vitamins can go a long way.
Get That Sleep
Another great way to improve metabolism is to get plenty of sleep. Not enough sleep has been proven to cause inflammation, increase the risk of heart disease and negatively affects immune system performance and function in other areas of the body.
Are you a fan of spicy foods who’s looking to improve your metabolism? There’s good news for you. One compound found in peppers is called capsaicin, and it’s excellent for burning calories. Yeah go ahead, spice it up!!
For people over 30 years old, particularly women, improving metabolism can prove to be a significant challenge. As you get older and go through the natural progressions of adult life, it becomes harder to lose weight.
One majorly effective way of improving metabolism for people over the age of 30 is to build muscle. Keeping up with strength training workouts and building muscle in your arms is a simple habit to fall into and can contribute to increased metabolism.