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Metabolism is the process of converting food into energy. As we get older, our metabolism slows down and the odds of gaining weight is greater. The reason why this happens is that as we get older, we naturally lose muscle mass. Hence, the importance of strength training.
Here are 5 ways to increase metabolism:
(1) Lift Weights
Muscle requires more calories than fat. Therefore, having more muscle mass will burn more calories; even while resting and sleeping. Not only will strength training increase your metabolism, but it will also strengthen your bones.
(2) Eat a Healthy Breakfast
Starting off your day with a healthy breakfast will kick start your metabolism. If your body goes into starvation mode, your metabolism will slow in order for your body to conserve energy. Therefore, even if you’re hungry between meals grab a healthy snack. The “do not eat” diet may seem as if you’re losing weight (most of that is probably water weight) for the period of time you’re starving your body, but as soon as you start eating again your body will continue to hold onto the body fat. In this case, you could end up with an increase in body fat.
(3) Eat Protein with Every Meal
Protein helps build and maintain lean muscle mass. Having protein ensures that you’re protecting (or maintaining) the muscle mass you currently have. It also helps with building muscle mass. If you’re strength training, it’s important to ensure you have enough protein since protein helps build muscle mass. Typically, the recommended intake of protein is approximately 1 gram of protein per pound of body weight per day.
(4) Get Enough Rest
Sleeping is a way for our body to repair and restore itself. This means you’ll be able to smash your next workout and thus, burn more calories. On the other hand, not getting enough sleep puts your body at stress and studies have shown that when the body is under stress it tends to hold onto fat (ie. fat around the waistline). Also, you tend to have more cravings for food when not getting enough rest.
(5) Drink Plenty of Water
Keeping hydrated helps with digestion and as a result metabolism. Studies have found that drinking water increases your metabolic rate; even mild dehydration slows down your bodies ability to burn calories. Also, drinking more water reduces appetite which results in smaller meals.
Be sure to check out a previous post on the best foods to eat to get in shape.
For more recipe ideas, check out Metabolic Cooking and learn how to create quick and easy fat burning recipes.