10 eating habits that speed up metabolism

You probably know that your metabolism slows down over the years, which favors lifelong weight gain. Several factors contribute to your fat burning engine slowing down: hormone levels, muscle wasting and stress are just a few of them. However, studies indicate that midlife weight gain is not inevitable, and with the right habits, it is possible to control these changes.

The first step is to take care of food and maintain healthy habits. You shouldn’t, for example, extrapolate around 400 calories in a main meal. This amount will be enough to keep you full and help you lose weight effortlessly.

Want some more tips to keep your metabolism revved up? Check out the items below and see how to adjust your diet to help your body burn unwanted fat.

1. Eat enough

In fact, you should cut calories to lose weight, but it’s important to stick to it. Eating “less” foods will be a blow to your metabolism! This is because when you eat less than what is necessary for your basic biological functions (about 1,200 calories for most women), the body puts the brakes on its metabolism.

In addition, he turns to muscles for energy. According to nutritionist Marina Donadi, the ideal is to eat enough to not feel hungry. “In addition to the main meals, it is interesting to have small snacks between main meals, mid-morning and mid-afternoon. Eating every 3 or 4 hours will keep you hungry and avoid overeating”, advises the nutritionist.

2. Consume caffeine

Caffeine is a central nervous system stimulant and can speed up your metabolism by 5 to 8%, which means burning around 90 to 170 calories a day. A Japanese study indicates that a cup of tea can speed up your metabolism by up to 12%. Researchers believe that catechin, an antioxidant phytonutrient, is responsible for promoting this boost.

3. Bet on whole foods

If you want to speed up your metabolism, increase your fiber intake. To do this, replace breads and pasta made with white flour for wholegrain options and consume more vegetables and fruits. Research shows that some fiber can increase your metabolism by up to 30%, and studies believe that women who consume more fiber gain less weight over time.

4. Drink cold water

German researchers have found that drinking six glasses of cold water a day can boost your resting metabolism, expending about 50 more calories a day – enough to shed around 5 pounds in a year. They believe this happens because the body works to heat water to body temperature.

5. Prefer organic foods

Canadian researchers believe that pesticides in food can interfere with the energy-burning process. So whenever you can, opt for organic foods (as non-organic foods tend to contain higher levels of pesticides).

6. Don’t miss out on protein

Make sure you have a source of protein at every meal. This nutrient is essential for your body to maintain muscle mass. Research shows that protein can increase calorie burn by up to 35%. Nutritionist Marina Donadi suggests good sources of protein to include in your meals: eggs, lean meats (like fish and chicken breast), nuts, cottage cheese, milk or low-fat yogurt.

7. Don’t miss iron

Iron-rich foods are essential for transporting the oxygen your muscles need to burn fat. Until menopause, women lose iron every month because of menstruation. If you don’t replenish your resources, you run the risk of lowering your energy consumption and slowing your metabolism. The nutritionist gives the tip: shellfish, lean meats, beans, fortified cereals and spinach are excellent sources of iron.

8. Keeping an eye on vitamin D

Vitamin D is essential for the preservation of muscle tissue, helping to speed up metabolism. But one study showed that only 4% of Americans over 50 get enough through their diets. Best of all, you can get vitamin D just by getting a few minutes in the sun every day! Good food sources of this vitamin are: salmon, tuna, shrimp, tofu, cereal and eggs.

9. Don’t overdo the alcoholic beverage

When you drink alcohol, you burn less fat as alcohol is used as fuel instead. It’s surprising: two martinis can reduce your body’s fat-burning ability by up to 73%.

10. Consume dairy products

Calcium deficiency can slow down metabolism. Additionally, research shows that consuming calcium through dairy foods can also reduce the absorption of fat from other foods. Great sources are skim milk and yogurt. bet!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.