Having a slow metabolism is one of the worse things that could happen to you if your goal is to lose fat and stay lean. As unfortunate as it is your metabolism slows down with age and is determined by your gender/genetics, but weight gain isn’t unpreventable because even if you have a naturally slow metabolism there are many things that you can do to increase it just by making a few changes to your daily routine. Here’s how:
Eat More Foods High In Omega-3’s
Omega-3 fatty acids help reduce inflammation, regulate your metabolism, balanced blood sugar and reduces your resistance to the hormone leptin. It is normally found in fatty fishes like herring, salmon and mackerel, but if you don’t like the taste of fish you can always take fish oils instead.
Build Some Muscle
The biggest reason as to why your metabolism slows with age is because you lose muscle as you age, therefore weight training will help counteract this natural muscle loss.
In other words if you’re not already weight training, now’s the time to start. Building more muscle mass is probably the best way to boost your metabolism forever since muscle tissue burns roughly 7-10 calories for every pound of muscle you have a day, compared to the 2-3 calories per pound a day that fat burns. Don’t forget that it’ll also take a lot of calories to rebuild your damaged muscle tissues and this repair process can increase your metabolism for as long as 72 hours after the session.
Have A High Protein Diet
A high protein diet won’t only help with your hunger cravings so that you eat less, but it also helps you maintain your lean muscle mass. Furthermore, research has shown that protein takes the longest time to digest out of all the macronutrients (protein, fat and carbs) so for this reason your body needs to use more energy to absorb the nutrients from the protein giving your metabolism a slight bump.
Start Doing HIIT Cardio
High intensity interval training (HIIT) typically ranges from 10-20 minutes and is way more intense than traditional cardio. This type of cardio will literally make your metabolism go into overdrive because of the intensity/extremely short rest periods, helping you consume more oxygen during the exercise and making your cell powerhouses so that more calories are burned throughout the day.
Don’t Follow Stupid Diets
Stupid diets meaning the one’s where you need to dramatically lower your caloric intake for more than a week because doing so will completely crash your metabolism. When you start to suddenly eat less than what you need for basic biological function (the amount of calories you need if you did nothing, but stayed in bed all day long) your body will start to break down muscle tissue for energy and halt your metabolism.
To prevent this from happening you can calculate how many calories you need to maintain your weight depending on your weekly activity level: Click Here To Accurately Calculate Your Daily Caloric Intake
By following these 5 tips your metabolism will be sent into overdrive and you’ll sleep better, have more energy and look leaner. Hopefully, you have found these tips to be helpful and if you’ve got anymore questions about boosting your metabolism leave a comment below.