Drink more H2O
Ensuring you get the proper amount of water every day is probably one of the oldest health tricks in the book, but it’s not just because it keeps our skin hydrated or helps prevent overeating by helping us feel fuller. 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 calories to process water, because everything we do takes calories,” says nutritionist Lauren Pincus, “The more water, the more calories you need to expend.” She suggests aiming for around two litres a day, but the exact amount depending on your activity level and age.
Start strength training
While nutritionists agree that there is no magic food to revving up your metabolism, getting enough exercise, especially the right kind of exercise, is key. Experts suggest strength training two or three times to build lean muscle mass. “A pound of muscle burns up to nine times more calories than a pound of fat,” says nutritionist Lisa Stollman. “Lifting weights is a great way to build muscle mass.” 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 calories, but also helps preserve them and prevent loss.”
Here’s a primer on how to preserve muscle mass.
Up your protein intake
Eating a sufficient quantity of protein at each meal is almost unanimously agreed upon as a critical component of maintaining a rapid metabolism. A recent study by the American Society of Nutrition attested to a higher protein diet making you feel more satiated after eating and maintaining lean muscle mass. But that doesn’t mean you should go to town on a juicy steak every night. “You can only absorb about 30 grams of protein at a time to utilize it for muscle group and repair,” says Pincus, who recommends that you spread protein consumption throughout the day, about 4 ounces with each serving. Not sure how to incorporate healthy lean protein into your mealtime routines? Stollman suggests 2 tablespoons of nuts or nut butter, 8 ounces of low-fat yogurt, either dairy or soy, 2 ounces of tuna, 4 tablespoons of hummus, 4 ounces of tofu, or 1 egg, with each meal or snack.
Boost your endurance with these three useful supplements.