Your metabolism can slow down for many reasons, including aging and a more sedentary lifestyle, but regardless of the cause, it can be frustrating to eat the recommended number of calories and still not lose weight. A slowed metabolism can lead to chronic health problems related to obesity, including increased risk of cardiovascular disease and adult-onset diabetes. Fortunately, there are ways you can reset your metabolism and get it moving faster, burning off more calories as fuel, even when you're at rest. Check with your doctor before making significant changes to your diet or level of activity.
Eat Breakfast
Eating breakfast is one of the best things you can do to get your metabolism running every day, according to the Health Services at Columbia University website, explaining that it may be helpful to compare your body to that of a car, needing fuel on a regular basis to operate. Giving your metabolism a morning boost by eating a healthy breakfast consisting of a lean protein like turkey sausage, whole grain bread or cereal, and a piece of fruit can give you energy that lasts until midday. At around noon, your metabolism is at its highest level, so eating breakfast maximizes this peak, adds Columbia. Eating breakfast helps you maintain high energy levels throughout the day.
Eat an Apple a Day
An apple a day doesn't just keep the doctor away, it can boost your metabolism, according to the book "100 Ways to Boost Your Metabolism." This is because apples contain a naturally occurring substance known as pectin that is used in canning jams and jellies. Pectin, the book explains, also helps slow down the absorption of glucose in your body so that you feel fuller for longer. Pectin also stimulates your body to release hormones that stop you from feeling hungry, so you eat less but you still have energy.
Drink Ice Cold Water
Drinking water can help keep all of your body's functions running properly, including your metabolism. You should aim for at least 64 oz. of water daily, in order to avoid becoming dehydrated, which can sap your energy. According to "100 Ways to Boost Your Metabolism," drinking ice-cold water can actually cause an increase in metabolism as your body works to restore your core temperature to normal. Drinking several glasses of ice water daily can cause you to burn more calories throughout the day without consuming any calories.
Spice up the Foods You Eat
Adding spices like chili powder to meats, vegetables and side dishes can be a low-calorie way to add flavor without adding fat. In addition, according to "100 Ways to Boost Your Metabolism," these spices contain capsaicin, a substance that can lower cholesterol and increase the number of enzymes in your liver that metabolize fat. Spicy foods also cause a temporary slight rise in your body's temperature, which can increase your metabolism. Reduce your reliance on higher fat food flavorings like butter and heavy sauces and incorporate more spices in your diet to help reset your metabolism.
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