(MENAFN - Khaleej Times) Metabolism is the energy (calories) that body needs to function and it operates at a different rate for each person explains shugufta meraj clinical dietitian zulekha hospital dubai.
it is determined by uncontrollable factors like gender (men tend to have higher rates than women) heredity and age (metabolism tends to slow down after age 40 partly due to hormonal changes) as well as controllable factors such as weight activity level and what how and when you eat.
the following are the tips that may help boost your metabolism:
> eat breakfast every day
breakfast breaks your fast from the night’s sleep. it gives energy and serves as a way to get the daily requirements for vitamins minerals and other nutrients. eating breakfast can help one from overeating at the next meal. it also helps to refuel ones body by replacing the glucose which is the main energy source for the brain.
> pace the meals
throughout the day
eating smaller meals throughout the day may help maintain an elevated metabolic rate. plus there is another benefit: it can help reduce the chance of overeating. for people who skip meals they tend to overeat at their next mealtime. consuming balanced meals and snacks can help maintain blood glucose control throughout the day.
> eat smart
if advised to eat fewer calories a good strategy is to cut small amounts of calories at a time. instead of skipping meals opt for a small salad instead of fries. small changes over time will allow sticking to a healthier way of eating and also help to meet weight loss and calorie goals — without drastically reducing the metabolic rate.
> eat enough protein
there is some evidnce that a slightly higher protein intake can help boost metabolism because it increases satiety (feeling full) which may help people stick with their lower-calorie meal plan. good sources of protein include lean beef turkey fish white meat chicken tofu nuts beans eggs and low-fat dairy products
> fuel up with water
make sure to stay hydrated by drinking plenty of water; metabolism slows when the body becomes even slightly dehydrated.
> don’t crash diet
going on a crash diet may seem like a quick fix but it does not work in the long run. going through crash diets on and off will slow down metabolism each time and make it more difficult to lose weight next time.
> energy drinks
some ingredients in energy drinks can give metabolism a boost for example; caffeine catechins taurine. but using these drinks can cause problems like high blood pressure anxiety and sleep issues for some people.
> get plenty of exercise
exercise for 30 minutes most days of the week. try activities such as walking jogging bicycling dancing or anything else that keeps interest. to get the benefits try a more intense class at the gym or include short bursts of jogging during regular walk.
for example with interval training instead of going for a leisurely 45-minute walk try a 30-minute moderate walk or walk/jog combo.
> build more muscle
resistance training can increase lean muscle mass and prevent losing the muscle mass. exercise induces changes in the skeletal muscle and repairs damaged tissue that contributes to an elevated metabolism. each pound of muscle burns about 35 calories a day while a pound of fat burns about five calories.