If you are over 25 and youâ€™ve started to notice some subtle signs that your metabolism is slowing down a bit, the bad news is that your observations are correct. Studies show that starting at age 25, the average personâ€™s metabolism declines around 5% to 10% with each decade of life. But the good news is that over 25 is definitely not over the hill. There are several proactive things you can do to slow the process of metabolic slowdown dramatically. None of which involve the constant consumption of Red Bull or 5-Hour Energy. Hereâ€™s a look at 5 natural ways to kick start a slowing metabolism.
Increase your water intake:
Just as a high-performance engine needs the proper fuel to function at full capacity, your metabolism also depends on the right kind of fuel for optimal performanceâ€”and that fuel is water. The biological process of burning fat requires water to function at its best. The recommended minimum for daily water intake is no less than 1 liter (1 quart) per day. However, those who are always on the go or exercising daily should drink more. While drinking water throughout the day is one popular approach to ensure adequate intake, studies have shown that within 10 min. of downing 16 oz. of water, your metabolismâ€™s fat burning ability can increase by as much as 30%. In addition, drinking ice cold water will rev things up even more as your body burns extra calories to compensate for a slightly lower core temperature. Although sports drinks may have their place for replenishing fluids and electrolytes lost during exercise, they should never take the place of water.
Take an â€œactivity inventoryâ€ of your day and honestly ask yourself if the demands of work and the tendency for various technologies such as cellphones, video games, and movies on demand to occupy your timeâ€”while you occupy a couch or chairâ€”havenâ€™t made you more sedentary than you used to be. If the answer is yes, then itâ€™s time to get moving. Because sedentary lifestyles cause metabolic slowdown, which is why more and more people in their 20â€™s are being diagnosed with type 2 diabetes. Increasing your activity doesnâ€™t have to be about joining a gym. Itâ€™s about being more aware of the metabolic benefits of keeping your body in motion, and finding ways throughout your day to move more. Although walking, biking, and hiking are all great activities, even just parking your car farther from the store so you have to walk a little more can boost your metabolism if you do it consistently.
Eat more protein and fiber:
In todayâ€™s grab and go world carb-rich convenience foods are everywhere. But as we all know, simple carbs only sabotage metabolism and the scale. Adding protein and fiber to your diet is a great way to get your metabolism going, as the body burns more calories to properly digest them. Fresh fruits and vegetables are the healthiest sources of fiber, along with more complex carbohydrates that pose more of a digestive challenge to your body. Lean meats such as fish and chicken are excellent sources of protein, along with nuts and whole-grains. The best approach is to find a balance, and shoot for a diet consisting of at least 30% protein.
Donâ€™t skip breakfast:
Right up there with eating the right kinds of foods is eating them at the right time of day. And thereâ€™s no better time of day to get a sluggish metabolism going than in the morning, which brings us to breakfast. Studies clearly show that a breakfast high in protein and fiber helps to put your metabolism into fat-burning mode. Skipping a meal in the morningâ€”when your metabolism is naturally slowerâ€”will only cause it to slow down even more, like turning down the thermostat on a furnace. In addition, those who eat a balanced breakfast tend not to overeat during the day. Breakfast eaters also stand to benefit the most from diet and exercise programs.
Try spicing up your metabolism:
To boost the metabolic benefits of your meals even more, try spicing them up. Numerous studies suggest that adding spices like chili peppers, cayenne pepper, and spicy mustard to your meals can cause you to burn up to 20% more calories than a non-spicy meal with the same calorie count. Those whose taste buds are a bit more sensitive to hot spices will benefit even more from drinking all that water!