Boost Metabolism to Promote Weight Loss

Metabolism slows down after a certain age. A sad fact but true for most people. According to science, metabolism winds down 5% every ten years after 40.Why? You can blame the decline of mitochondria in the cells. They’re responsible for converting food into energy and when they decline in numbers, pounds start to creep up. If metabolism helps to burn calories, what can you do to bring it up? Here are some ways to rev up metabolism and, in so doing, helps to encourage weight loss.

Muscles Do the Work

Muscles burn approximately seven to 10 calories (some reports claim between 30 to 50 calories, but that has been disputed lately) per day, as opposed to two or three calories for fat. Even though the difference doesn’t seem that great, it adds up over time. To build muscle mass and improve your fight against fat gain, health experts recommend a combination of strength training and aerobic exercises. Engaging in strength training at least 2 to 3 times a week will help greatly.

Regulate Calorie Intake

Eat too much for your body weight and the excess calories will turn into fat. Eat too little, especially those who ingest fewer than 1,000 calories a day (as in crash diet) may lower your metabolism as your body tries to conserve energy.  To keep your metabolic rate up and running healthily, eat sensibly; focusing on whole foods, lean protein and more than 5 servings of vegetables and fruits. Cut back on highly processed foods and foods loaded with sugar and saturated fats. Making little changes to the way you eat will help to cut down on calories such as removing skin from chicken breasts, using low-fat dairy products and using spices instead of salt and butter to flavor foods. Health sources note that reducing unnecessary calorie intake will help to fight flab in the long run.

Eat This, Not That

Yes, certain foods have the power to raise metabolic rate. Take green tea, oolong tea or white tea for instance. They’re chockfull of catechins, polyphenols that stimulate metabolic rate. Instead of soda or fruit juice, reach for a cup of tea to help promote weight loss. Talking about drinks, some nutritionists recommend drinking iced water as it forces the body to burn more calories to bring the body temperature back to normal. Beans with their soluble fibers help you feel fuller for longer and they regulate blood sugar level as well. That translates to less fat gain in the long run. Fruits and vegetables with high water content and fiber make good choices as they keep the metabolic rate going, without adding a whole lot of calories. Examples include watermelon, cucumber, cantaloupe, oranges, broccoli, cauliflower and apples, among others.

For even more ways to raise metabolic rate to encourage weight loss, contact us. We specialize in helping you reach your optimal health with sensible diet and exercise.