Research published in the scientific journal Public Health Nutrition confirmed that researchers said that aging is associated with a gradual decline in the rate of digestion, in addition to that there are many daily habits that deplete the metabolism process more.
My Fitness Pal explained that it is possible to get rid of bad habits and gradually improve the level of metabolism by following the following tips
1- Eat a nutritious breakfast
Breakfast is essential because the digestive process decreases during sleep, so eating this meal stimulates the digestive process and burns more calories.
According to Rush University Medical Center, “Eating breakfast is like sending a message to the body telling it that there are too many calories to eat in the day, but when skipping breakfast, the message the body receives is that it needs to conserve any calories. Incoming rather than burning ”.
Experts recommend choosing a breakfast full of protein and fiber, such as eggs, Greek yogurt, and berries, or whole-wheat bread topped with peanut butter.
2- Movement with activity and vitality
According to the British National Health Service (NHS), “Sitting for long periods of time is believed to slow down the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and breakdown fats in the body.”
Experts believe that doing exercises like Cardio can help burn calories quickly, but once you finish running or cycling, calorie burning quickly returns to normal. But they do recommend making sure you do resistance-based exercises, because calorie burning stays high for longer while the body’s muscles repair themselves.
4- Sufficient protein
Protein nourishes muscle, promotes fullness, and is an important component of maintaining a healthy weight. Eating too little can lead to a problem building or maintaining muscle mass – according to the above, muscle is an important component of metabolism. Protein also requires more energy to break down than carbohydrates or fats, so more calories will be burned during digestion.
5- Drinking water
In a study published in a journal specializing in endocrinology and metabolism, researchers found that drinking 500 ml of water increases the rate of digestion by 30%, and this rise continues for more than an hour. Therefore, experts advise drinking water throughout to improve metabolism.
6- Get rid of stress
When stress levels increase, the body produces a hormone called cortisol.
Cortisol leads to an increase in appetite, cravings for easy-to-digest foods, in addition to a decrease in the desire to exercise with a decrease in the quality of sleep, all of which negatively affect the metabolism, so experts advise avoiding tension, anxiety and stress.
7- Refined carbohydrates
Eating refined carb sources such as white bread or pastries regularly slows down your metabolism. Research shows that those who consumed more refined carbohydrates burned fewer calories.
8- Unprocessed carbohydrates
Professor Lee Murphy, senior lecturer in nutrition at the University of Tennessee, says refined carbohydrates convert from the diet into blood sugar very quickly.
The body uses blood sugar for energy, but if the body is not using energy, it can quickly convert blood sugar into fat stores.
9- Dairy products in moderation
According to research published in the journal Nutrients, people who eat the highest amounts of milk, cheese, yogurt, and other dairy products have the lowest rates of obesity.
“Dairy products are sometimes known as metabolic boosters, in part because they contain protein and calcium, both of which help maintain muscle mass while promoting weight loss,” says Professor Murphy.
Before starting dairy products at every meal, Professor Murphy warns about calorie counts and dairy should be consumed in moderation and within the recommended guidelines.
10- Sleep well
Not getting a good sleep several nights in a row leads to decreased metabolism, which is followed by hormonal imbalances.
11- Avoid fats
“High-fat content takes longer to digest,” said Professor Whitney Linsenmeier, Associate Professor of Nutrition at St. Louis University and spokeswoman for the Academy of Nutrition and Dietetics.
12- Fast food
Experts stress the need to avoid especially high-calorie junk food if a person feels stressed or stressed after a stressful day, because junk food can slow down their metabolism.