Did you know that your metabolism slows down with age? According to a study published in the Public Health Nutrition journal, as you become older, your basal metabolic rate progressively slows down. Besides that, you need to be wary of many daily habits that could worsen the situation.
Here are a few practices that you will have to cut if you want a better basal metabolic rate in the long run.
1. Missing breakfast
Taking nutritious breakfasts is the best way to start your day. With this move, your body knows that there will be plenty of calories throughout the day. In this light, it burns any incoming calories instead of conserving them.
2. Eating the wrong breakfast
Improving your basal metabolic rate is not all about taking anything for your breakfast. Always ensure that you avoid too many sugary stuff in the morning. That is because sugars are likely to crash you later on in the day. Instead, it will be more valuable to take proteinous foods or those that are rich in fiber. Feel free to consider things like yogurts, berries, and eggs.
3. Sitting for too long
Indeed, leading a sedentary routine could be dangerous for your health in the long run. Usually, as long as you sit down for long, you put your body into an energy-conservation mode. The National Health Service (UK) suggests that sitting down does not only slow down your metabolism but also compromises the ability of your body to regulate blood pressure. It will be hard to control blood sugar and even break down body fat too.
4. Avoiding strength-training
Indeed, cardio will often assure you of intense calorie-burning. However, the body will return to its normal state relatively fast. For this reason, consider strength-building workouts. Usually, High-Intensity interval training and resistance-based workouts tend to maintain the results for much longer. Ideally, strength-training is directly linked to muscle mass, which is essential in metabolism. The more active these muscles are, the better the basal metabolic rate.
5. Not getting enough proteins
Proteins are usually essential for your muscles, and this satiety is handy in sustaining a healthier weight. Did you know that proteins take more energy to burn, unlike fats and carbs? In this regard, you will be sure that more calories will end up burned.
6. Not drinking enough water
Researchers have indicated that about 500ml (equivalent to two cups) of water can improve the metabolic rate by up to 30%. This spike could easily last for over an hour. To that end, you might need to drink enough water, as it will keep you hydrated throughout. On top of that, you will be confident of a better metabolism rate in your body.
7. Stressing out
In most cases, an increase in stress levels results in higher amounts of a hormone called cortisol. This hormone often increases your appetite, craving for comfort foods, yet it decreases the desire to exercise. You might also experience poor quality of sleep. All these effects will eventually compromise metabolism rates. For you to protect your body’s metabolism rate, it will be necessary to find ways to manage your stress.
8. Not sleeping enough
A bad night’s sleep is enough to mess up your day and your cognitive processing. Continue the bad sleep for days or even worse, for years, and your metabolism will be decreased alongside with hormonal imbalances - as science proved.
Related: 5 TIPS TO HELP YOU SLEEP LIKE A BEAR
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