Every single cell in the body needs energy to function, from pumping oxygen to the lungs to delivering nutrients to your brain and everything in between. That energy comes from the foods you eat. Your metabolism is what converts those calories to energy, which is why it’s important to maintain a healthy metabolism.
  1. Proteins
Proper nutrition is the best way to keep your metabolism up. Evidence shows that adults need more protein, which can help reduce age-related muscular degeneration. Your muscles help support a healthy metabolism, so you want to make sure you have those muscles as you get older. Aim for around 30 grams per meal, or more if you love a lot of carbs.
  1. Breakfast
A good breakfast is the first step to supporting a healthy metabolism and keeping your weight in check.
  1. Get moving
If you really want to keep your metabolism on track, you need to keep moving. Nothing’s better for torching those calories than exercise, and the benefits keep going even when you stop.

Besides the energy it takes to perform physical activities, your resting metabolic rate gets a powerful boost for up to 2 hours after your workout. The smaller, residual effects can last as long as 48 hours after your session.

What’s more, you can build more muscle, in turn burning more energy. That’s because muscle cells use a lot of energy, so they burn more calories, even when you’re sitting down.
  1. Rest
Links between adequate sleep and a properly functioning metabolism have been proven. A lack of sleep can inhibit your weight loss efforts and running on fumes only slows down your metabolism as your body works harder to conserve energy when it’s exhausted.

That should be reason enough to aim for your quality 8 or so hours of sleep a night. This also helps keep hormone levels balanced, including cortisol. High cortisol levels due to a lack of sleep and rest result in weight gain, insulin resistance, and a slower metabolism.

Another way to keep your hormones balances is to get adequate rest between your workout days. Believe it or not, training too much repeatedly leads to a lower metabolic rate, muscle loss, and fatigue. Exercise has a great impact on your hormonal status, and intense, overly frequent workouts stall your body’s ability to recover, damaging those processes that build and repair healthy muscles.
  1. Strength training
Strength training can offset age-related muscle mass loss. It also boosts your metabolism. When you’re working out, your muscle tissue is stressed. When you recover, it’s repaired, raising your metabolism. For the best metabolic benefits, choose exercises that engage the large muscle groups, like your back and legs.
  1. Drink cold water
Adding a couple of ice cubes to your glass of water, or keeping a bottle in the refrigerator, can provide great benefits. Researchers have found that drinking a minimum of 48 ounces of cold water every day can boost your metabolism enough to burn extra calories.
  1. Healthy fats
Eating foods rich in omega-3 fatty acids can help amp up your metabolism. That’s because fish like tuna, salmon, and herring help balance your blood sugar and reduce inflammation. This, in turn, helps to regulate your metabolism. If you prefer to get your omega-3 fatty acids in supplement form, experts recommend 1,000 – 1,200 milligrams per day. Not a fan of that fishy after taste? Try eggs, walnuts or flaxseed oil instead.
  1. Take care of you
With a lot of focus on your body moving and getting the right nutrients to keep your metabolism in line, don’t forget that your mind also needs downtime to keep everything balanced. Listen to your body. If you’re stiff and tired, take a break. Always stretch after a workout and add meditative practices or yoga to your self-care routine.

Recovery time comes with metabolic benefits. For instance, regularly practicing yoga can help your body recover faster, stabilizing your nervous system and boosting metabolic efficiency.

Keeping Your Metabolism On Track

Making small lifestyle changes, like getting the right nutrients and moving more than you sit still can increase and stabilize your metabolism.

A healthy metabolism helps you keep your weight off and gives you more energy while encouraging more restful sleep.

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