Want to burn fat and calories all day? Try these simple metabolism-boosting strategies.</sp Did you know that your metabolism drops two percent each decade after you hit your 20s? It doesn’t mean you have to resign yourself to gaining weight! Here are 10 simple ways you can keep your internal flame burning for a happier, healthier retirement:
1) Enjoy your morning cuppa
Your morning caffeine-laden cuppa gives your calorie burn a boost for up to two hours. Green tea is a powerful metabolism stimulator, too. Drinking it frequently can help to accelerate weight loss.
2) Have your thyroid checked
A common cause of unexplained weight gain can be a malfunction of the thyroid. If you find you’re struggling more with your weight than you used to, ask your doctor to test this critical metabolic gland.
3) Sleep tight
Getting less than seven hours of sleep a night can upset metabolism-regulating hormones. If you’re sleep-deprived, you process carbohydrates less efficiently and that increases your risk of diabetes and obesity.
4) Breakfast like a king
A substantial breakfast can boost your metabolism by up to 10 percent, especially if you include healthy protein and fat sources such as eggs or Greek yoghurt, which is higher in protein than traditional yoghurt. A study in the International Journal of Obesity found that a higher-fat breakfast actually helps the body burn more carbohydrates and fat the rest of the day.
5) Chill factor
Drinking water increases metabolism slightly, especially if it is ice-cold. Your body needs to use energy to warm it up.
6) Become balanced
Contrary to popular belief, you can forget the advice that five or six small but frequent meals throughout the day are a way to boost metabolism. In a 2012 study, researchers at the University of Ottawa found that, so long as the same total number of calories was consumed, there was no difference in metabolism between eating frequent, small meals or larger, less frequent meals. But it is still best to avoid having a big dinner if you are trying to maintain weight. And your body does love a regular meal schedule; stick to set meal times throughout the day to maximise your metabolism and weight loss.
7) Pump up your muscles
The more lean muscle you have, the more calories you’ll burn all day. Take advantage of this by strengthening large muscle groups like your thighs and buttocks – do some lunges, take the stairs or walk uphill.
8) Protein packing
A study published in the Journal of the American Medical Association found that people who ate more protein had a higher resting metabolic rate. So have some lean protein such as fish, chicken or eggs with every meal, and enjoy protein-rich snacks such as a handful of almonds.
9) Turn up the burn with chillies & spice
Capsaicin in chilli peppers stimulates your nervous system and improves your metabolism after meals. Adding chilli to foods also curbs your appetite so you eat less. Chillies’ metabolism boosting abilities work best if they’re eaten regularly, so find lots of ways to spice up your life! Additionally, research has shown that incorporating specific compounds from some spices can help increase your fat-burning potential.
10) Eat plentifully
It is widely recognised that eating too little can slow your metabolism by up to 30 per cent. Instead of starving yourself, eat healthy foods and exercise regularly in order to stay healthy. This approach is so much more enjoyable too!
At St Ives Retirement Living we know a healthier lifestyle has an important role to play in creating a happier retirement, that’s why you’ll find an abundance of amenities available at all our villages to help get you moving, including heated pools, bowling greens, putting greens and gymnasiums. Book a tour today!