We all want a fast metabolism that will ensure a lean waist and perfect proportions, however, as known, its speeds decrease as we get older. You understand the first big change as soon as you go through it 30-40, where you start to lose 3-5% of your muscle mass every year. What does this mean in practice; Your body will not be able to burn calories as efficiently as it once did 15 the 20. the good news, however, is that by making small changes in your diet you can speed up your metabolism a bit again.
1. Eat each 3 hours
"Snacks speed up your metabolism, as they keep your blood sugar levels steady. This also lowers insulin levels, of the hormone due to fat storage, and supports the release of glucagon, of the hormone due to fat burning ”, supports the dietitian, Cassie Bjork.
2. Stop counting calories
"It's the worst you can do. When you deprive your body of the energy it needs, in fact this is starting to save her, thus slowing down the metabolism. It is more likely then that you will have wrinkles and frequent headaches ", argues Cassie.
3. Never skip breakfast
"Metabolic functions slow down during sleep, That's why it's so important to fill your body with a nutritious breakfast, to be reactivated ”, says nutritionist Rachael DeVaux
4. Say water, water
"If your body is hydrated, you will have more energy, which means you will burn more calories when you sleep ”, supports Dr.. Lauren Beardsley.
5. Make beans your best friend
"Beans are an excellent source of protein and fiber, two nutrients that end up burning a lot of calories during digestion ”, says DeVaux.
6. Do not forget the monounsaturated fats
Αναφερόμαστε στα ‘καλά’ λιπαρά, which are contained in foods, such as olive oil, the tahini, nuts and avocados. "They speed up the metabolism, burning fat ”, says DeVaux. "When you consume monounsaturated fats every time you eat, slow down the absorption of sugar into the bloodstream ", explains Bjork. "This promotes stable blood sugar levels and boosts metabolism for hours after eating", continues.
7. Eat something before bed
And yet it is no longer considered prohibitive. Researchers at the University of Florida found that men, who ate an evening snack that included 30 grams of protein had a higher metabolic rate compared to those who ate nothing. Do you want another excuse to give up;
8. Avoid artificial sweeteners as much as you can
According to research published in the journal Trends in Endocrinology & Metabolism, the drinks, which contain artificial sweeteners can "confuse" the body's normal metabolic functions, thus increasing appetite. Our advice; Drink a little water when you are thirsty (we said it above) and prefer to enjoy your coffee plain.
9. Try to eat about the same foods every day
It's not that boring, as it sounds. We did not even say that you should choose to eat a dish for the rest of your life. Just make sure you do not eat foods high in carbohydrates on the one hand and on the other completely stay away from this nutrient. Research conducted in fact in 2012 from the Hebrew University showed that mice, who were sporadically fed high-fat foods gained more weight than those who ate the same foods every day.
10. Eat more protein
Research published in the Journal of the American Dietetic Association has shown that low-protein diets cause greater loss of muscle mass in postmenopausal women., possibly slowing down their metabolism. This does not mean, however, that you should become a fanatical sarcophagus. You can add broccoli to your diet instead of meat, quinoa, tofu and, as we said above, beans.