You certainly know about the importance of our body’s metabolism to maintain our health and activities. Metabolism is like a car engine that ensures complete combustion so that the car can go fast. But like cars, this metabolism can decrease which will actually hinder our activities.
Our article this time will discuss how to maintain our body’s metabolism. Metabolism is needed to burn calories which are converted into energy for our bodies. Our metabolic rate is influenced by several factors such as age because as we get older, metabolism tends to decrease. In addition, gender, body fat, muscle mass, activity level and genetic factors are also factors. For the latter, namely genetic factors, we cannot control it.
1. Get enough B vitamins
Vitamin B plays an important role in our body metabolism. Important and major B vitamins such as B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine). Well, foods that contain lots of vitamin B include: bananas, baked potatoes, eggs, orange juice, peas, spinach, whole grain foods. If you don’t want to consume it, you can replace it with a supplement that contains lots of vitamin, for example, a proven supplement product that has been proven.
2. Eat regularly
The human body apparently depends on balance and order. Eating at certain times of the day helps to balance your metabolism. Eating irregularly, for example eating a lot at once and then not eating for a long time, actually makes burning slower. As a result, growing will store more fat.
3. Eat enough calories
Maybe some people think by eating less or even skipping meals can speed up metabolism so that weight can be lost. Eating too few calories actually makes the body save energy so that metabolism slows down.
You should know that adult women need between 1,600 and 2,400 calories per day, depending on their level of physical activity, and men need between 2,000 and 3,000.
4. Drink green tea
Although there are no studies that prove conclusively, several studies show that green tea extract can play a role in encouraging metabolism to burn fat. So drinking 1-2 cups a day can be an aid to getting a balanced diet.
5. Doing weight training
Weight training aims to train strength so that muscles can form or build. Muscle mass requires more energy so that the metabolic rate is higher. Well, with increasing age a person decreases muscle mass. Therefore, resistance training, which includes lifting weights, is needed to maintain this muscle mass.
6. Drink enough water
Keeping our bodies hydrated is essential for our organs to function properly. This is because water is needed so that the body’s metabolism can run optimally so that it can help you lose weight.
One study found that adding 1.5 liters of water to the amount of water we normally consume every day can lower the body mass index, especially for overweight women in the 18-23 year age range.
7. Reduce stress
Many things can make us feel depressed or stressed, even weight matters can be stressful. So, unfortunately, stress causes our bodies to produce more of the hormone cortisol. This hormone helps regulate our appetite.
In 2011 researchers found that those with eating disorders had abnormal levels of the hormone cortisol. Some are stressed that it is difficult to eat, some are even running to eat so they eat unhealthy and irregular foods that interfere with metabolism.
8. Get enough sleep or rest
Stress is also related to sleep quality. In addition, if we lack sleep, we feel hungry because the body releases more of the hormone ghrelin.
Adequate sleep helps balance our hormones because there is also the hormone liptin which provides a feeling of fullness. When there is this balance, we will be prevented from overeating. So get enough sleep. According to research adults need at least 7-8 hours per night.