The slow down of your body systems is part of getting old. Your metabolic rate tends to decrease, too. And so, if you are trying to burn fat and lose weight, the speed may not be the same as that of younger individuals. You may not even see results, which is really frustrating.
While it is true that there are lots of products out there that claim to speed up your metabolism so that you can burn fat much easier, there is no better way to achieve your weight loss goal than to take care of yourself, exercise regularly, and to eat the right food. And speaking of food, there are some food items that can actually boost your metabolism. Here are the best ones:
Lean meat is a good source of protein, which your body needs to be strong. In fact, this nutrient can suppress your appetite. That is because it takes longer to digest protein than fats or even carbohydrates. The process of digestion also utilizes energy, which means that you can burn calories. Experts say that eating protein-rich food can increase your post-meal metabolic rate by 35 percent. That’s a lot!
So instead of eating rice, pasta, or bread, opt for foods that are high in protein like lean meat. You can indulge in beef, lean sausages, lamb, chicken, and turkey.
Nuts are excellent sources of protein. They contain fiber, too, which is essential for weight loss. If you eat nuts on a daily basis, you can avoid or at least lower your risk of insulin resistance. With this, your body is less likely to store fat. You can also prevent the development of type 2 diabetes.
Just like lean meat, nuts take longer to digest, which means that they can increase your metabolism as well.
Good bacteria in your gut helps in digestion. They also facilitate the uptake of nutrients. A study has shown that people who eat about 1/2 cup of probiotic yogurt for dinner every day for 6 weeks will be able to lose around 4 percent of body fat. Doing this can definitely help you lose a significant amount of weight.
Examples of probiotic foods that you should add to your diet are kimchi, sauerkraut, kefir, and yogurt.
Whole grains contain complex carbohydrates, which consist of long series of sugars. Just like protein, it takes longer for your body to break down complex carbohydrates, and this helps improve your metabolism. You will be burning fat steadily, which is really good for weight loss.
Legumes are excellent sources of plant-based protein, plus they are rich in fiber, too. Your body requires a lot of energy to break down the protein and fiber, which helps speed up your metabolic rate. This would be a good addition to your daily diet if you are a vegetarian and you want to shed the extra pounds.
There are many types of legumes that you can eat, which include green pea, lentil, chickpea, mung bean, and common bean.
Fish is another source of protein. And like what we have explained earlier, the more healthy protein you eat, the faster your metabolism would be. This food item is also rich in fatty acids. Fatty fish like salmon, tuna, mackerel, and trout are super healthy and very good for weight loss.
Chili peppers contain a chemical called capsaicin, which can help increase the number of calories and fat that your body can burn. You might not believe it, but incorporating chili peppers into your diet can burn about 50 calories a day.
Furthermore, capsaicin has been shown to be quite effective in reducing appetite. You can consume chili peppers before a meal, and you should be able to see results.
Apple Cider Vinegar
According to studies, apple cider vinegar may help increase metabolism as well. It can enhance the feeling of fullness, too, which helps you avoid unnecessary snacking. However, you have to limit your intake. Do not consume more than two tablespoons a day.
Tea has caffeine and catechins, which are known to boost metabolism. If you drink tea on a regular basis, particularly oolong and green tea, you should be able to burn an extra 100 calories daily. So instead of drinking soda and other sugary drinks, opt for tea.
Experts say that the caffeine present in coffee can help increase your metabolic rate by 11 percent. If you drink three cups of coffee every day, you can burn 100 calories, just like tea. This type of beverage can aid your body to burn fat for energy.
You do not need to always rely on weight loss supplements or fat burners if you want to improve your metabolism and your body’s ability to burn fat. You can get excellent results from natural methods.