Adapted from an article by: Dan LeMoine, author of “Fear No Food”
March is National Nutrition Month, and according to the CDC, 90% of Americans have a poor diet. As we age, it becomes even more important to fuel our bodies the right way. But age also brings a slower metabolism, which means that even if we’re eating right, we may still see weight gain. Here are some easy ways to boost your metabolism.
Lifestyle change: Drink your H2O.
Drink plenty of water – the kind with trace minerals and electrolytes – which boosts metabolism and helps your body burn calories more efficiently.
Lifestyle change: Beef up your protein intake.
Eating protein boosts metabolism as it requires more energy to digest compared to carbs or fat. Protein-rich foods include chicken, fish, eggs, nuts, and legumes and help maintain proper body composition and lean muscle mass.
Lifestyle change: Get moving.
Maintaining muscle mass will increase your metabolic rate. Sticking with a consistent exercise routine that incorporates slow steady state cardio and light resistance training can help you build and maintain muscle mass.
Foods to eat: Whole grains.
Brown rice, quinoa, and whole-wheat bread are high in fiber and can help keep you full, which may prevent overeating and help maintain a healthy weight. Despite keto and other low-carb diets, grains can be a key part of a well-rounded diet that promotes healthy weight.
Foods to add: Spices.
Certain spices like cayenne pepper and ginger can increase body temperature and boost metabolism. They can also add flavor to your food without adding extra calories.
Beverages to drink: Green tea.
Drinking green tea can increase metabolism and promote fat burning. The antioxidants in green tea, called catechins, have been shown to increase the body’s ability to burn fat as fuel.