What about me? Why am I the one with a slow metabolism? Why did my sister get the fast metabolism, never has gained weight and probably never will. Is it genetics, is it luck of the draw, or could it possibly be something I can change? That’s what I sat out to figure out before I sat down to write this article. You won’t believe the answer
When our bodies decide to slow our metabolism it’s all about one thing and one thing only; the will to survive! It’s not that our body is trying to conspire against us to ruin our life. It’s our bodies way to sacrifice long term health for short term survival. Usually it’s because our body is being told to do so, usually because of food and nutrient deficiency. When our bodies slow metabolism it’s because that allows it to go longer on less food. Our bodies also tends to hold on to fat as a protective mechanism.
So here are a few of the things we can do to increase our metabolism:
Make sure you eat enough calories
This may seem contradictory to what you believe will help you loose weight, but it is extremely important you get enough food to fuel your body. When we don’t eat enough your body doesn’t have what it needs for basic biological function, therefore your body throws the brakes on your metabolism. It also begins to break down calorie-burning muscle tissue for energy.
Get in your Dairy Foods
There is some evidence that calcium deficiency, may slow your metabolism. Research shows that consuming calcium through dairy foods such as low-fat milk, yogurt, and Kefir may also reduce fat absorption from other foods. A great way to get these in are smoothies.
Caffeine is a central nervous system stimulant, so your daily cup of coffee or tea can boost your metabolism as much as 5 to 8%—about 100 to 200 calories a day. A cup of brewed coffee or tea can raise your metabolism by a whopping 12%! Researchers believe that the antioxidant contained in tea and coffee provides the boost.
Don’t eat white carbohydrates
If you up your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables, the fiber can boost your fat burning by as much as 30%. Studies show those who eat the most fiber gain the least amount of weight over time. Aim for 25 g a day of fiber, that’s about the amount found in 3 servings each of fruits and vegetables.
Make sure you include enough Iron in your diet
Iron-rich foods are essential for carrying oxygen to your muscles, you need protein to burn fat. If you don’t get enough protein you run the risk of lowering your energy and a reduction in metabolism. Include fish, lean meats, shellfish, beans, fortified cereals, and spinach as excellent sources of iron in your diet.
Drink refrigerated water
By drinking 6 cups of cold refrigerated water a day or 48 ounces has been shown to raise your resting metabolism by as much as 50 calories daily that’s enough to shed 5 pounds a year. The increase may come from the work it takes to heat the water to body temperature.
Don’t get food that is covered with pesticides
People with the most pollutants from pesticides, in there foods tend to store those pesticides in fat cells and experience a lowering of their metabolism. This may be because the toxins in pesticides interfere with energy burning. Try to always get organic when buying fruits and vegetables especially those that you eat the skins, like peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, and pears; non-organic versions tend to have the highest levels of pesticides. If you can’t afford organic, at least soak your fruits and vegetables in a sink of water with cup of vinegar for 10 minutes to remove the wax and pesticides.
You don’t eat enough protein
Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack.
Get your daily recommendation of Vitamin D
Vitamin D is essential for metabolism and building muscle tissue. Get the majority of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources of Vitamin D are tuna, shrimp, tofu, fortified milk, cereal, and eggs.
Don’t drink to much alcohol
When you drink alcohol, you burn less fat, because the alcohol is used as fuel instead of the food you’ve eaten or stored fat.