Your metabolism is based on your metabolic rate, or the number of calories you burn throughout the day.
Your body constantly burns calories to keep going, while you are eating, sleeping, exercising or simply running chores. A slow metabolic rate can cause your body to store fat, which is why keeping your metabolism charged is an important part of a healthy weight-loss program.
Depending on your body type, age and your needs, the typical calories intake is a minimum of 1, 200 to 2, 000 calories a day.
If your calories intake is too low, your metabolism slows down in order to conserve calories rather than burn them.
It also forces your body to break down muscle tissue to get the necessary energy.
Loosing muscle is bad for a number of reasons. For once, more muscle means a faster metabolism and less body fat.
Tips for boosting the metabolism naturally:
- Eat a healthy, balanced diet
Eat a balanced diet and make sure you eat enough calories. What you should consider having in your diet: whole grains, vegetables, fruits, legumes, lean proteins and fresh herbs and spices, to give you energy and keep blood sugar level even.
Healthy fats (olive oil, avocado, seeds, nuts) promote longer lasting energy levels.
Lean proteins( white poultry meat, fish, soy foods, lean meats, lean diary) offer essential proteins for better digestion and muscle building.
- Drink water
Try to aim at at least 8 glasses a day. It will help your digestion, keep your skin well hydrated (may help with your fight against wrinkles as well) and help your body function efficiently.
- Eat breakfast
Eat a balanced, healthy breakfast within an hour of waking to jump start your metabolism. Try to include proteins like eggs or soy foods.
- Eat on a regular schedule
Don’t go more than four waking hours without eating. If you don’t give any food to your body, it will go into a starvation mode and preserve the calories as much as possible. As a consequence the metabolism will slow down.
- Eat metabolism-boosting foods
Add metabolism-boosting foods to your meals. Include celery, cabbage, apples, grapefruit, spinach and berries.
These foods are natural metabolism boosters. Proteins containing omega 3 fatty acids have also been proven to have positive effects on metabolism.
- Get your sleep
Getting enough sleep will help your metabolic functions.
- Exercise regularly
For optimal metabolism boosting and fat burning, a combination of aerobic exercise (running, treadmill, stepper, dance) and resistance training seems to be the best.