Be Old and Happy: Your Guide to a Healthy Lifestyle Over 50

• Peter Pal
• 15 September 2023

How to speed up your metabolism and lose weight fast?

Your metabolism is the key factor that determines how effective your weight loss and fitness efforts will be. If your metabolism is sluggish, you will struggle to see any progress with your diet and exercise plan. To boost your metabolism and burn more calories, you should follow these seven steps. They are based on scientific evidence and proven to work. Try them out and you will notice the difference.

1. Drink more water. Hydration is essential for your health and well-being. When you are dehydrated, your body cannot function optimally and your metabolism slows down. To boost your metabolic rate, drink plenty of water and herbal teas – without any added sweeteners! Be careful with green tea, though. It has caffeine, which can make you jittery or uneasy if you are sensitive to it. I personally avoid caffeine because it affects me negatively. I prefer mint tea or ginger tea instead. I only have caffeine in the morning or when I really need a pick-me-up in the afternoon, but never after 2 p.m. because it disrupts my sleep quality.
2. Eat naturally! Natural eating is the best way to nourish your body and mind. However, not all foods are created equal. Many foods that are mass-produced have high levels of sugar and salt, as well as artificial ingredients that can harm your health. These foods are often super-processed, genetically modified, or treated with chemicals. To avoid these dangers, you should be selective about what you eat. Look for foods that are organic, natural, and minimally processed. These foods are more likely to be free of antibiotics, hormones, and pesticides. By choosing natural foods, you can enjoy the benefits of a balanced and healthy diet.
3. Prepare to get up early in the morning. If you want to boost your metabolism and energy levels, you should try waking up early. Your body’s natural rhythms are synced with the day-night cycle, and getting some sunlight in the morning can help you adjust to that. Waking up early can also give you more time to plan your day, exercise, or enjoy a healthy breakfast.
4. Eat metabolism-supporting foods! One way to boost your metabolism is to eat foods that support it, such as lean protein, whole grains, fruits and vegetables. These foods can help you burn more calories and feel fuller for longer. Examples include cinnamon, chili, ginger or grapefruit. (full list here) These stimulate fat burning, improve digestion and reduce appetite. Another food group that can benefit your metabolism is dairy products, as long as you are not lactose intolerant. Dairy products can also be a good choice if you are not lactose intolerant. Dairy products contain calcium, which is important for muscle building and bone health. Calcium also inhibits the growth of fat cells and enhances their breakdown. You should also make sure you get enough iron in your diet, Iron is also an essential nutrient which increases energy levels and endurance as iron helps transport oxygen to your cells and muscles. You can replace iron with meat, eggs, spinach or cranberries. Besides macronutrients, you should also pay attention to micronutrients, which are the vitamins, minerals and trace elements that your body needs to function properly, that you can take in from vegetables, fruits, seeds or nutritional supplements. Micronutrients do not provide energy, but they regulate many metabolic processes and support your immune system.
5. Increase your physical activity! Your metabolic rate increases when you engage in any physical activity. This is because your muscles need energy to perform any movement. You can choose different ways to be more active, such as going to the gym, walking more or even dancing. All of these activities will help you burn more calories and improve your metabolism.
6. Make your diet healthy! Eat little every 3-4 hours. Here’s a tip for losing weight without losing your mind: eat a little bit every few hours, but make sure it’s something healthy and delicious. For example, you could munch on some avocados, bananas, or veggies, which are packed with nutrients and good fats. But don’t go overboard with cutting carbs, because they are essential for your brain and energy levels. If you starve yourself or snack on junk food all the time, your body will rebel and slow down your metabolism, making it harder to burn fat. Plus, you’ll be cranky and miserable, and nobody wants that. So, follow a balanced diet that gives you enough carbs to keep you happy and smart, but not too many to make you bloated and sluggish!
7. No stress! f you often feel tense and stressed, you never let your body rest, your metabolism will slow down. Learn to relax, find your own way, which helps you release the pressure.