2023-07-17 20:30:25
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Discover simple lifestyle changes that can help boost your metabolism and turn your body into a fat burning machine. [사진=게티이미지뱅크]As we age, our metabolism naturally slows down, and as we gain less muscle and more fat, the process of burning calories slows down. A study published last year in the International Journal of Obesity found that the higher the body fat content, the higher the risk of death.
Citing the opinions of health experts, the US Newsweek magazine introduced lifestyle changes that can help boost metabolism and get rid of fat.
1. Good night, fall well
Dr. Kevin Huffman, an obesity specialist, said, “Getting 7 to 8 hours of ‘quality sleep’ each night is one of the simple but important lifestyle changes that can improve your metabolism and help you lose fat.”
“Quality sleep is essential for regulating your metabolism. Studies have shown that people who routinely do not get enough sleep feel less full after eating and metabolize the fats in food differently. Both of these conditions can lead to more weight gain.”
“Short sleep (less than six hours each night) is associated with higher body mass index and weight gain,” he added. “Short sleep duration increases the risk of obesity by more than 40% in both children and adults.
2. Walking burns calories
“Walking is one of the best ways to burn calories and improve your metabolism,” says fitness trainer Arusa Nekonam. “I tell all my clients who train to lose fat to walk 10,000 steps a day.”
“Walking makes a significant contribution to daily energy expenditure, commonly referred to as non-exercise activity thermogenesis (NEAT),” he said. explained,
3. Protein boosts your metabolism
“Certain food groups can increase total daily energy consumption,” Nekonam advised. “Stimulate your metabolism by making lean protein, such as chicken and fish, a major component of your diet.”
About 20% of protein calories are consumed through digestion, and when you eat high-protein foods, a chemical reaction that breaks down the food occurs and your internal body temperature rises.
According to a study published in the Journal of Obesity and Metabolic Syndrome in 2020, consuming more protein than the recommended dietary allowance not only reduced body weight, but also improved body composition by preserving fat-free mass while reducing body fat mass on both low- and standard-calorie diets. It turned out to be possible.
4. Drink plenty of water
“Drinking enough water can help flush out toxins, reduce brain fog, and keep you feeling full and energized,” explains nutritional therapist Anna Chaburra.
About an hour after drinking water, you can increase your metabolism by up to 30%. Dehydration can slow down your metabolism, so you need to make sure you’re drinking enough water throughout the day, and it’s recommended to drink 3-4 liters of water a day to help your metabolism.
5. Do weight training
Weight training is a great way to improve your metabolism. This is because muscle is more metabolically active than fat. This means that as muscle mass increases, the body has to burn more calories to maintain the new body composition.
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