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6 ways to boost metabolism after 30 minutes

From a young age, we are told to stay healthy: don’t stay up late, don’t eat chips, don’t drink soft drinks. But most people ignore it, just eat hamburgers and fries without any effect. However, when we have passed 25, we gradually realize that our health is no longer the same, our endurance and resistance decrease, we feel tired and sluggish. The reason you feel this way is because when you pass the age of 25, the body’s metabolic rate decreases.

But what exactly is metabolism and how will it change over time? Does it gradually slow down, or does it spontaneously disappear without any sign?

Here’s what experts say about metabolism as you age, as well as what you can do to boost it.

To understand this concept, we will look at the science of metabolism. Basically, metabolism is the body’s process of burning energy, including taking energy from the food we eat every day and converting it into nutrients to nourish the body.

When your body does nothing, in other words, if you do nothing but lie in bed all day, your body will also burn a minimum amount of calories to sustain life. That calorie level is called the basal metabolic rate (BMR). The metabolism of each person is different and depends on a number of factors as follows:

  • Age: Age will play the most important role in the change of this process.
  • Body composition (fat to muscle ratio) and health status also affects your BMR. The more muscle and less fat you have, the higher your BMR will be. However, maintaining that ratio requires serious exercise and a healthy diet

So when does your metabolic rate slow down? This situation usually occurs when we hit the age of 30. However, there are many ways to improve metabolism. Here are 6 methods to help keep a healthy body and increase the body’s metabolic rate.

1. Regularly exercise, play sports

Exercise helps with metabolism.

The American Heart Association recommends that adults do at least 150 minutes of moderate exercise per week, evenly divided between days. This will reduce the risk of certain diseases, such as heart disease, high blood pressure, difficulty getting pregnant, memory loss, and type 2 diabetes.

One of the exercises that help maintain metabolism is strength training, because it helps rebuild and build muscle. “When you put stress on your muscles by lifting weights, your body spends the next 24 to 48 hours building, building, increasing muscle mass,” says Dr. Olivia Rose, who lives in Toronto. corn”. You will burn more calories with this exercise method. That is, the more muscle you have, the higher your BMR, the better your body will metabolize energy.

2. Drink lots of water

Drinking lots of water will speed up your metabolism.

This is so obvious, almost every health article recommends drinking water. Because it’s easy and it really works. Water will help boost metabolism over time. A study published in The Journal of Clinical Endocrinology & Metabolism found that drinking just 500ml extra water (over two cups of water) per day is enough to boost short-term metabolism. up to 30%.

3. Follow an anti-inflammatory diet

Diabetes, insulin resistance, and inflammation are all factors that contribute to a poor metabolism. Therefore, you should eat nutritious foods, limit processed canned foods and sugary foods.

Instead, you should eat plenty of natural foods like fresh vegetables, fruits, grass-fed animals, eggs, wild fish, beans, seeds, herbs and spices.

This diet will help slow down the aging process, prevent serious diseases and obesity, and better control weight.

4. Eat enough protein (protein)

Protein is essential for muscle growth. Protein is found in red meat, poultry, eggs, nuts, oats, rice like quinoa, and in some fruits and vegetables… However, that doesn’t mean you just eat food. full protein. In fact, protein should only make up 15-30% of your daily diet. Just enough to maintain muscle and bone as well as promote metabolic rate. Adding protein will help you feel full longer and less hungry.

5. Get enough sleep

Sleep deprivation and insomnia are bad for your metabolism. Sleep is an important factor for maintaining health, yet often overlooked in the fast pace of our lives. Research shows that lack of sleep affects the hormonal system, including the metabolism of glucose as an energy source for the body.

As such, what you need to do is get at least seven hours of sleep every night.

6. Intermittent Fasting (IF)

Intermittent fasting (IF) is eating and fasting in a certain cycle, helping to maintain a good metabolism. Although fasting sounds scary, but most Vietnamese people do this unconsciously, just eat dinner before 6 o’clock and eat breakfast late after 8 o’clock and you have completed a cycle of cockroach fasting. paragraph.

This will support metabolism by regulating blood sugar and insulin sensitivity. Fasting also helps you regulate your appetite and calorie intake.

There are many methods of intermittent fasting, so you should choose the one that works for your schedule and lifestyle. It is always better to consult a nutritionist before starting any dietary approach.

Charlie Rosales
Charlie Rosales
With the help of our online platform, aspiring agriculturalists can get in touch with knowledgeable experts who can mentor and teach them about the art and science of productive agriculture. everything from soil management and crop rotation to animal husbandry and plant genetics. Our user-friendly portal will help you select the ideal course to advance your knowledge of agriculture.

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