Hello, Today, I am going to show you five easy ways to boost your metabolism. Your body weight affected entirely by several factors, such as diet, gender, physical activity, genetics, and illness status. However, your body metabolism is the key factor, as human age, the body starts lose muscle. Losing muscles usually associated with slow or decrease metabolism efficiency, that will lead to accumulated calories. Luckily, there are several easy things that you can do to keep your body burning the fire:
1- Strengthen your waist, and maintain weight.
In order to maintain your weight, you need to keep your muscle, one way to do that is to start resistance training by using free weight or machines, or body as resistance. You do not have to weight your body pounds using the scale, just focus on the waist using a tape measure. Recent studies show that waist obesity is the biggest problem that associated with several diseases rather than the whole body weight.
2- Eat a good amount of protein.
Muscles made from protein and your need for protein becomes doubled after age 60. Plant sources of protein are the best, and you can also have some lean meat or fish based protein. Protein can induce the thermic effect of food (TEF), the extra calories required to digest, absorb and process the nutrients in your diet. Protein increases your metabolic rate by around 15–30%, compared to 5–10% for carbs and 0–3% for fats.
3- Add spices to your diet.
Peppers like jalapenos, habaneros, tabasco, etc., are filled with a compound called Capsaicin. Capsaicin provides a short time boost of your body metabolism. The effects of adding spices to your diet may be small, however, it may be slightly useful when combined with other metabolism boosting factors.
4- Cut the saturated fats.
Multiple studies that show that replacing saturated cooking fat with polyunsaturated fats (such as olive oil) replace waist’s fats with muscles. Extra virgin olive oil fully packed with polyunsaturated fat that can boost your metabolism by around 12%.
5- Aerobic activity.
Your body will continue to burn calories even after you stop your workout. High-intensity interval training (HIIT) involves quick and very intense bursts of activity. HIIT can help you burn more fat by increasing your metabolic rate. This effect is believed to be greater for HIIT than for other types of exercise. One study in overweight men found that 12 weeks of HIIT exercise reduced fat mass by 4.4 lbs and belly fat by 17%.
Finally changing your daily diet and exercise activity will definitely help a lot in boosting your slow metabolism, and maintain a good and healthy life.