As we grow older, our basal metabolic rate, also known as metabolism, slows down. Your basal metabolic rate (BMR) is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. You probably would have come articles or people claiming that increasing your metabolism will help you to lose weight. That is because you BMR affects the rate that a person burns calories and ultimately whether you maintain, gain, or lose weight.
And with age, your metabolism naturally slows down which explains why people tend to gain more weight as they grow older even if they are maintaining the same calorie intake. Your metabolism is not 100% under your control, but there are some ways where you can increase your metabolism.
1. Drink 2 glasses of water when you wake up
Drinking water is crucial when it comes to weight loss. Not only does it help you to rehydrate your body, it also fires up your metabolism and gets your body started with the day. Drinking water in the morning has been proven to increase your calorie burning potential throughout the day.
2. Eat spicy foods
Spicy foods such as peppers and chills contain a compound known as capsaicin which can help to boost your metabolism. A study also found that capsaicin when taken at acceptable doses, would burn an additional 10 calories per meal. Also, eating chilli could also help you to live longer.
3. Lift heavy things
Lifting weights raise your metabolism long after you are finished. That is because lifting strains your body so much that it needs extra time to recover. Lifting weights also help to build your muscles. The more muscle you have, the higher your metabolic rate, even if you are at rest.
For those who are bound to the desk, and do not do much activity, bring your own weights from home and when you are taking a break from the computer screen, lift some weight and do some exercise.
Alternatively, you can use a filled bottle of water as a substitute for your weights. Or you can get a dumbbell water jug to act as your water bottle and also as your dumbbell.
Get it here.
4. Hit the gym
Working out can help to trick your body into burning more calories. By working out a couple of times during the week, you can reverse 50% of the seemingly inevitable metabolism slow-down that comes with age. So start working out more frequently.
5. Make sure you eat breakfast
Start your day right by eating a healthy breakfast. Eating a nutritious and healthy breakfast such as banana oatmeal pancakes or spinach omelette not only ensures that you have sufficient energy to start the day, it also helps to kick start your metabolism.
It is also best that you do not skip any meal. Not eating restricts your calorie intake, leading to weight loss. While you do lose fat, you also lose muscle. Muscle burns calories, so less muscle tissue means a slower metabolism