Avoid Draining Your Metabolism With These Tips
By Rachel Carver
Metabolism slows as we age. The Public Health Nutrition journal linked getting older to progressive declines in basal metabolic rate during a review of how people expend energy.
It is also easy to fall into daily habits that decrease your energy and metabolism. Here are some simple changes that can boost your metabolism and make you feel better.
Eat a Nutritious Breakfast
Scrambling to start your morning at your work or home office can make skipping breakfast tempting. However, metabolism slows during sleep. Eating breakfast fires up your metabolism, helping you to burn more calories throughout the day.
Rush University Medical Center research states that eating food in the morning tells your body it has calories to burn for the day. If you skip breakfast, your body believes it needs to conserve as many calories as possible. Avoid the sugar crash later in the day by choosing breakfast items high in protein and fiber such as Greek yogurt and eggs.
Move More
Sitting in the car on the way to the office followed by eight hours at a computer can lead to a life of too much sitting. Sitting for extended periods puts your body into an energy conservation mode. This slows your metabolism, which affects the body's regulation of blood sugar, blood pressure, and the ability to break down body fat.
Don't Rely on Only Cardio
Cardio burns calories quickly. However, your calorie burn resumes a normal pace when you finish your walk or run. HIIT and Resistance-based workouts keep your calorie burn elevated even during your recovery.
The American Council on Exercise links ACE strength training to an increased muscle mass. Higher amounts of active muscle tissue increases your metabolic rate.
Eat Enough Protein
Protein feeds your muscles and keeps you full longer. Appropriate amounts of protein is important to successful weight loss and maintaining your weight. Consuming too little protein can make it hard to build muscle mass. The body also uses more energy to break down protein than carbs or fat, which results in burning more calories.
Hydrate
A Journal of Clinical Endocrinology & Metabolism study discovered that drinking about two cups of water increases metabolic rate by 30 percent. This spike can last for about an hour.
You can also sometimes mistake thirst for hunger signals, so paying attention to your body will help you make healthier choices and get the fluids you need. Find a water bottle you like and keep it filled.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Sacramento, Calif.