One of those dreaded things that comes along with age is the slowing of metabolism. We don’t seem to have as much energy as we once did, and it’s harder to burn calories. We can’t prevent this from happening, but we can make a few simple changes that make a big difference!
- Eat breakfast. Eating breakfast literally wakes your metabolism up and keeps it going. According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day.
- Get enough protein. Eating protein with each meal slows digestion, makes you feel full for longer, and keeps your metabolism working. Eating several small meals spaced out through the day keeps you from having blood sugar spikes, and keeps your metabolism running strong.
- Drink water. Drinking water can help your body’s ability to burn fat. One study shows that drinking about 17 oz. of water can boost your metabolism by 30 % within 10-30 minutes!
- Drink green tea. Green tea has been known for it’s high level of antioxidants that fight cancer cells, but now studies say green tea boosts metabolism and suggests that it increases fat thermogenesis. It has about ⅓ the amount of caffeine as a cup of coffee, so it’s ok to have several cups through the day. If you don’t think you like the taste, you haven’t seen all the flavors and varieties available now.
- Spice it up. Cayenne pepper heats up your body, burns calories, and speeds your metabolism. Kick up the flavor of soups and stews by adding a dash to your bowl in place of salt. Add a little cayenne and fresh squeezed lemon to baked chicken. It’s good in just about any dip or salsa- try it in tuna salad, egg salad, hummus, and guacamole.
- Exercise. In addition to using weights to build muscle, it’s important to get cardio exercise as often as possible. This helps burn calories and increase metabolism. Take a 20 minute brisk walk on your lunch break, take the dog for a walk after work, even vacuuming the house and doing yard work can count if you really put effort into it!