8 ways to wake up your metabolism!

What is basal metabolism?;

Basal metabolic rate (BMR) is the total amount of energy—that is, calories—we need at rest over a 24-hour period to perform basic functions such as breathing, heartbeat,

blood circulation, various cellular functions, maintenance of body temperature, and hormonal regulation.

Basal metabolic rate varies from person to person and is influenced by factors such as age, hormones, physical activity, ambient temperature, genetics, body surface area, and muscle mass. It also accounts for 75% of our daily caloric needs.

Taking into account age, height, weight, and physical activity, we arrive at the estimated energy expenditure—that is, the number of calories we need each day based on the above factors.

The higher your metabolism, the more calories you can consume without gaining weight.

In addition, hormonal factors in conditions such as hypothyroidism, polycystic ovary syndrome, or premenstrual syndrome slow down the basal metabolic rate.

As we age, therefore, a natural decline occurs due to the changes mentioned above, and especially in women over the age of 50, we see a «rapid» drop in BM due to various hormonal changes. Consequently, they gain weight even though nothing in their daily routine has changed, and they find it difficult to lose those extra pounds.

So what can we do to boost our basal metabolic rate?;

1. Exercise

Increase your daily activity by doing either aerobic or anaerobic exercise that builds muscle strength.

Aerobic exercise, such as running, brisk walking, or swimming for at least 45 minutes, helps boost your metabolism. Anaerobic exercise is the type of exercise that improves strength and builds muscle mass. Strength training 2–4 times a week for 20 minutes can increase your resting metabolic rate for several hours after your workout. If you can’t work out, you should definitely adopt daily habits that increase your physical activity, such as walking, taking the stairs, etc.

2. Make breakfast a part of your daily routine

According to research, eating breakfast can increase your basal metabolic rate by about 10%, and the more often you eat a healthy breakfast, the more you reduce the likelihood of weight gain. It’s essential to eat breakfast no later than one hour after waking up, so that our metabolism is activated through the thermogenic effect of food and can overcome the sluggishness it experienced during sleep.

3. Eat small, frequent meals

The more frequently we eat throughout the day and the better we distribute our calorie intake, the better our metabolism functions. We keep our metabolism ‘active,’ since it increases by 10–20% after each meal (the thermogenic effect of food).

Eat small amounts every 2–3 hours throughout the day so your body can burn calories. When we leave long gaps between meals, calorie-conservation mechanisms are triggered, naturally leading to a decrease in basal metabolic rate and potential fat storage during subsequent meals.

4. Eat foods that «boost» your metabolism

Certain spicy foods, such as chili, green and red peppers, and hot peppers, ginger, Tabasco, and boukovo, appear to help boost metabolism—some to a lesser extent and others to a greater extent—while also increasing the feeling of fullness.

In addition, green and black tea contain catechins, which stimulate metabolism and increase fat mobilization, or lipolysis. Finally, the caffeine in coffee stimulates the metabolism.

5. Adequate intake of B-complex vitamins and magnesium

B-complex vitamins play a key role in the central nervous system as well as in the metabolism of fats, proteins, and carbohydrates. A deficiency caused by reduced intake from dietary sources (meat, eggs, nuts, dark green vegetables such as broccoli, spinach, asparagus) leads to a decrease in metabolic rate. Magnesium also contributes to the proper functioning of the muscles, the cardiovascular and nervous systems, and metabolism. Sources include green leafy vegetables, nuts, whole grains, and mineral water.

6. Aim for a healthy weight loss of about 0.5–1 kg per week and avoid restrictive or extreme diets

With diets under 1,200 kcal per day, we put the body under stress and force it to activate its self-preservation mechanism, which leads to a decrease in metabolism. Here, then, we must focus our attention on extreme diets, mono-diet regimens, starvation, and intense fasting, because in the pursuit of rapid weight loss, we lose large amounts of muscle mass and thus literally destroy our metabolism, as it slows down by up to 20%. The result is that the weight lost comes back in record time—and usually more than before, which makes sense since, with our metabolism now reduced by 20%, we’ll eat a little more and experience a steady increase in our weight.

7. Stay hydrated

Drinking at least 8–10 glasses of water helps keep your body properly hydrated, aids in better digestion, and promotes the absorption of nutrients. A good rule of thumb is to drink water throughout the day before you feel thirsty. If you wait until you feel thirsty, it means your body has already started to become dehydrated.

8. Also, avoid stress , as much as possible—or at least don’t stress over trivial matters. In stressful situations, the production of the hormone cortisol increases, which slows down your metabolism.

Finally, don’t forget about our genetic profile, because heredity affects metabolism by about 7%. So the «lucky ones» in this scenario have the genetic advantage of having always had a higher basal metabolic rate.

If you are unable to lose your excess weight through diet and exercise, consult your doctor and dietitian.

Katerina Nanopoulou - HuffPost Greece