Boost your metabolism
Instead of envying 20-somethings for their ability to seemingly keep weight off with zero effort, follow these tips to help speed up your own metabolism.
Drink more H2O
If you’re looking to speed up your metabolism, ensuring you get the proper amount of water every day is probably one of the oldest health tricks in the book, but not just because it keeps skin hydrated or helps prevent overeating. A small study in the journal Frontiers in Nutrition found that drinking water can actually lead to weight loss, possibly because it can increase metabolism. “It takes kilojoules to process water, because everything we do takes kilojoules,” says Lauren Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. “The more water, the more kilojoules you need to expend.” She suggests aiming for around two litres a day, but the exact amount depends on your activity level and age.
Start strength training
While nutritionists agree that there is no magic food to rev up your metabolism, getting enough exercise, especially the right kind of exercise, is key. Strength training two or three times a week can help build lean muscle mass. A kilo of muscle burns many more kilojoules than a kilo of fat. “Lifting weights is a great way to build muscle mass,” says nutritionist Lisa Stollman, RDN, CDN. However, the point is not just to build lean muscle mass, but to maintain it. “As we age, we start to lose muscle,” says Pincus. “Strength training not only builds muscle groups to burn more kilojoules, but also helps preserve them and prevent loss.”