Heading into my fifties, I definitely started looking for way to boost my metabolism. I was actually astounded by what I discovered. Your metabolism starts slowing down as early as age 25, and can actually decline by as much as 2 to 4 % per year. However; that does not mean that it is inevitable that you will keep gaining weight as you get older. Along with diet and exercise, there are other surprisingly simple ways to give your metabolism a boost.
Studies show that dedicating even 3 minutes per day to deep breathing can spark your metabolism to increase by as much as 27%. Try inhaling through your nose for a count of four. Hold and exhale through your mouth. Exhale twice as long as your inhale. This is something that can easily be accomplished while watching TV, before bedtime or after waking in the morning.
Did you know that drinking one extra glass of water daily will increase your calorie burn by 200 calories daily? If you are not certain how much water should you drink; aim for half of your healthy body weight in ounces every day. Studies show that drinking 2 liters of water daily could actually increase your calorie expenditure by 96 calories per day academic.oup.com .
Chronic stress can increase your cortisol levels and increase your metabolism. The added effects of stress can lead to weight gain. This is often not just from nervous eating; but due to an imbalance in your stress hormones. Self care is an important part of any wellness plan. Take time to walk, practice yoga, meditate, slow down. Do whatever you need to do to take care of you!
A toxin is anything that accumulates in your body and you can not use for energy. There are toxins in the air you breath, the food you eat and in your daily routine. Be sure to choose botanically based skin care and makeup and natural cleaning products. Learn to read labels on the products that you use daily in your home and beauty routines.
Eating Real Food:
Packaged and processed foods slow down your metabolism. Eat whole and real foods. Shop the perimeter of the store where you will find foods that are not packaged. Go to your Farmer’s Market. Choose organic when you can. Fresh produce is also high in fiber and will help eliminate toxins from your GI tract. Also, resist eating after dinner. Giving your body time to rest will reset your metabolic clock. I aim for at least 14 hours per day between dinner and breakfast.
Getting More Sleep:
The more you rest and sleep the better your metabolism. Studies show that sleeping 8 and 1/2 hours per night versus 5 and 1/2 hours per night will actually burn an extra 400 calories per day. Eliminate distractions like watching TV and using a phone or computer before bedtime. Taking time for sleep is important for your overall health. If you need to rest, then be sure to rest!
Increasing your metabolism is possible at any age. A lifestyle that includes healthy eating and exercising are important to living a long and vibrant life. Increasing your metabolism so you can look and feel your best allows you to conquer your goals and dreams!
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