Studies show that after the age of 25, the metabolic rate drops by about 5-10%. The rate of metabolic burns can be influenced by your daily habits regarding food quality, hydration levels and more. So how your figure will look in 10 years’ time is directly dependent on your current choices.
- Metabolic Burns – How do you improve metabolism naturally?
- Do you want an alert metabolism? Give up small guilty pleasures
1. Metabolic Burns – How do you improve metabolism naturally?
The rate of metabolic burns is influenced by genetics, gender, age, i.e. those elements over which we have no control. The good news is that you can still improve your metabolism by applying a few simple rules that are proven to be effective in the long term.
- Put as many muscle groups to work as possible
Studies show that the burn rate is boosted by exercise that demands multiple muscle groups. If you’re not into sports or intense workouts, then make up a varied exercise programme. This can include short jogging sessions, light walks, combined with aerobic exercise.
For best results, combine moderate movement with massage. For example, Japanese massage chairs are designed to work different muscle groups.
What type of massage chairs should you buy? Are massage chairs good for health? The best Japanese massage chairs offer the most effective Deep Tissue or deep massage up to 12.5 cm. Massage chairs and roller massage chairs massage the upper part of the trapezius muscles, which is where fatigue from the day accumulates.
The rollers firmly massage the muscles, alternating traditional Japanese massage techniques. The ‘manual kneading’ massage programme repeatedly works the stiff areas, optimising blood circulation to all muscle groups.
- Hydrate smart
Hydration is important, but when you choose to consume water has more impact on the rate at which you burn fat. Plan the times of day when it’s best to drink water. Drink a glass of water before each meal, fruits and vegetables with increased water levels. If you don’t like drinking water on its own, then there are some equally effective alternatives. Drink two glasses of green tea a day. Mix a glass of water with cucumber slices or add lemon slices and honey.
- Short and frequent meals
For a balanced metabolic intake it is advisable to follow the three meals a day, plus two small snacks. So eat little and often to maintain energy intake and fat burning.
- Replaces carbohydrates with protein
Gives your body the protein it needs to give your metabolism a boost. Excellent sources of protein are lean meats, tofu, beans, nuts, low-fat cheeses, eggs.
What are the enemy foods that slow down metabolism? Corn, sugar, artificial sweeteners, alcohol, dried fruit, diet drinks or foods containing wheat should be avoided.
Omega-3 fatty acids are crucial for your metabolism. Did you know that fish oil and other sources of Omega-3s speed up burning by over 300 calories a day? Fatty acid diets help to weaken leptin resistance, a hormone that promotes weight loss.
2. Do you want an alert metabolism? Give up small guilty pleasures
Daily habits you consider normal can seriously affect your metabolism. Do you love drinking diet sodas, eating out and often ignore food labels? Eating out is damaging your figure. Why? Because restaurants serve double the amount of food needed for a healthy figure.
Carbonated juices increase the fattening rate by more than 30%. If you’re going to be careful about what you put in your body, it doesn’t hurt to check the labels of the foods you usually eat. Many contain ingredients unknown to ordinary people. In future, keep an eye on sugar levels, fat levels, and if you notice more than 6 ingredients you don’t recognise, then exclude the product from your diet.
Calcium and vitamin C are the miracle formula for fat burning. Calcium boosts metabolism and vitamin C helps the absorption of calcium into the body.You can turn to dietary supplements and supplement your diet with fruit, vegetables and dairy containing 2% fat.
What habits do you follow to improve your metabolism?