Surely you know more than one person who can eat whatever they want and not gain an ounce. How do they do it? Having a slow or fast metabolism is nearly always a genetic condition. However, you can put into practice certain strategies to help regulate and boost your metabolism naturally.
Another frequent characteristic is that we enjoy a rapid metabolism for a time in our life, but when we get to a certain age, we begin to notice that we gain weight and that it is much more difficult to lose those extra pounds. There is no reason to become desperate, nor throw in the towel, not at all. You simply need to work on a change of habits and include the following tips in your daily life to boost your metabolism.
1. Say no to low-calorie diets
This is the first mistake that we usually fall into when we want to lose weight: we decide we need to eat less and we prepare meals with zero fat and zero carbohydrates with the idea of following this restrictive diet. Now then, do you know what the consequences are to your body with this? Take note:
Minimum caloric requirement
It is important to keep in mind that the usual minimum amount to consume each day is between 1,000 and 1,200 calories. If we eat less than this amount, our metabolism slows down and we will experience a deceleration of the metabolic rate which will not only keep us from losing weight but will put our health at risk. It’s not worth it!
A restrictive diet prevents us from obtaining the proper glucose levels that are needed by our brain, our muscles and our body in general, to complete their basic functions. Be careful!
We lose muscle mass
Does that sound right when losing weight that our skin begins to sag? Few things are as unsightly and this is basically due to following a restrictive diet that makes us feel hunger and our body must obtain food from another area. Do you know where it looks first? To the muscles and to go further, if you extend this low-calories diet for several weeks, the body will end up obtaining its needed food from the cells of the lungs and the heart.
2. Say yes to breakfast to boost your metabolism
Eating breakfast is something basic and essential to start up our metabolism. It is, without a doubt, tip number 1 that you should add to your list in order to lose weight in the most healthy way possible. You should keep in mind that our body must regulate its levels of glucose and insulin and if we provide it with a good quantity of nutrients from the moment we get up in the morning, it will not need to “save” energy in the form of fat in our muscle or in the stomach.
Take note of some basic aspects that you should know about breakfast in order to accelerate your metabolism.
- You should never eat breakfast longer than one hour from the time you rise. If we go beyond this time period, our metabolism slows down and whatever we eat will usually be “stored” and not burned.
- Drink a glass of warm water with lemon on an empty stomach. In this way you will detox the body and obtain a good amount of vitamins. Afterward, wait about 15 or 20 minutes before eating breakfast.
- It is very important that you include protein in your breakfast. For what reason? Because it fills us up, because it makes the muscles strong and provides the energy that the body needs to begin the day.
Take note of the foods that you can add to your breakfast and that will help to accelerate your metabolism:
- Green tea
- White tea
- Infusion of ginger
- Black coffee
- Green coffee
- Natural Greek yogurt
- Green apples
3. Include in your daily routine exercises of different intensities
We are sure that in your life habits you include some healthy exercise such as going for a daily walk for a half an hour. However, for many people this is not enough to accelerate their metabolism and to burn accumulated fats.
What is the solution? We need to exercise our body with additional activities, simple exercises that will “jump start” our body and that will allow us to activate our metabolism.
Take note of those which you should do each day:
- Walk for 30 minutes
- Run for 10 minutes
- Climb stairs (this is something simple that does not take much of our time, it is simply a question of choosing “stairs over the elevator” in our daily routine).
- 20 minutes of other cardiovascular exercise, such as dancing, aerobics…
All of this will only require one hour a day.
4. Eat “a little” often throughout the day
If we have inherited a slow metabolism from our family, the biggest mistake in which we can fall into when we want to lose weight is, without a doubt, skipping meals. By choosing not to eat dinner or breakfast, your body will enter into “alarm mode” and decide to store fat since it is not receiving sufficient nutrients. However, if we offer our body small quantities of food 5 or 6 times throughout the day, the body will find a good balance.
Do not hesitate to include in your 5 or 6 daily servings foods that are low in refined flour and sugar, and to exclude prepared foods… Substitute these with fresh vegetables, healthy proteins, and healthy fats such as those from oily fish and salmon; and it is also important that you drink at least 6 to 8 glasses of water each day. This will help you eliminate toxins.