Metabolism is the process by which the body stops working food to produce energy. When you’re young, muscle mass stores up energy, preventing weight gain. However, as we grow older, we lost that muscle, which provides way to more body fat. By the time you hit 40, your metabolism begins to slow down 5% every decade, making weight loss particularly challenging.
When you’re hypothyroid, fatigue, difficulty losing weight, or continued weight gain may all be related to the drop in the metabolism that regularly accompanies hypothyroidism. Even after your hypothyroidism is properly treated with thyroid hormone replacement, you might find that your metabolism has not bounced to where it was before. This sluggishness in your metabolism makes you feel exhausted, and finding that you can’t lose weight, despite a healthy low-calorie diet.
Here are some ways you can help revive and boost your metabolism.
Check Your Metabolism
To start, you need to figure out your metabolic rate based on your age, height, weight and activity level. This data can help determine how may calories your body can consume before you decide to actually start putting on weight. Then you’ll learn how to regulate that number so you can boost your metabolism and start losing pounds.
Step Up Your Workout
Aerobic exercise might not build big muscles, however it can rev up your metabolism in the hours following a workout. The key is to push yourself. High-intensity exercise offers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, consider using a more intense class at the gym or include short bursts of jogging during your regular walk.
Muscle tissue burns more calories than fat tissue, so increasing your muscle mass can help you lose weight. Don’t worry, you don’t need to turn into Arnold Schwarzenegger! Aim to do muscle-strengthening activities on several days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). Examples of muscle-strengthening activities include weight lifting and high intensity bouts of exercise. Heavy gardening might also do the job.
Your body constantly burns calories, even if you’re doing nothing. This resting metabolic rates are much higher in people with more muscle. Every pound of muscle uses about 6 calories a day simply to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up with time. After a session of strength training, muscles are activated throughout your body, raising your average daily metabolic rate.
If you prefer a faster metabolism, think protein. Your body burns two times as many calories by digesting proteins of computer does when digesting carbs. Add more protein to your diet with two fish-based meals each week. Packed with protein, fish, such as halibut or salmon, also includes omega-3 fatty acids, which increase fat-burning enzymes within the body. Click here to learn the other benefits of including fish on your dish.
Eating more often will help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every Three or four hours keeps your metabolism cranking, which means you burn more calories over the course of a day. Several research has also shown that people who snack regularly consume less food at mealtime.
Those with low vitamin D levels gained more weight. There’s still uncertainty as to how vitamin D plays a role in weight management; however, studies have suggested low vitamin D levels can lead to fat accumulation. Looking for natural ways to get vitamin D? Get outside or eat some salmon.
Fuel Up With Water
Your body needs water to process calories. If you’re even mildly dehydrated, your metabolism may slow down. In a single study, adults who drank eight or even more glasses of water a day burned more calories compared to those who drank four. To remain hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, instead of pretzels or chips.
Although research has given mixed results, one study demonstrated that elderly women who ate 2 to 3 meals per day were generally more obese or overweight compared to those who ate 4 to 5 meals or snacks per day. Consuming regular meals and healthy snacks supports your metabolism throughout the day.
Being constantly on the go and reducing time spent seated will help you burn more calories. Any other movement helps burn calories. Look for ways just to walk and move around a few minutes more each day compared to day before. The more you move, the greater calories you burn. Get ideas on fitting more activity into your day.
Spice Up Your Meals
Spicy foods have natural chemicals that may kick your metabolism into a higher gear. Cooking foods having a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The result is probably temporary, but if you eat spicy foods often, the benefits may add up. For any quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.