To help reduce body weight as you get older, make sure the intake per meal no more than 400 calories. Then fix your intake by keeping the rules of eating. Here are the things that can slow your metabolism from Dan Benardot, PhD, RD, of Georgia State University:
1. Less eating
To burn calories, you need food, but it is important that food is not diasup excessive. Lack of food can actually be bad for the body. When your body is lack of fuel to do the basic biological function (about 1,100 calories for most women), the body will put the brakes on your metabolism. This will also result in solving the necessary muscle tissue to burn calories.
Inadequate food needs so that you are not hungry. About 430 calories per meal, and interspersed with snacks 150 calories would be enough to keep your metabolism working. Meal times are approximately 3-4 hours apart can make you stay full and avoid overeating at the rest of the day.
2. Avoiding caffeine
Caffeine is a stimulant of the central nervous system, thus, intake of coffee per day you can increase the metabolism of about 5-8 percent, about 174 calories per day. Hot brewed tea can raise the metabolism of about 12 percent, according to a study conducted in Japan. The researchers believe antioxidants contained in tea can push it.
3. White Carbohydrates
Increase fiber intake by replacing your carbohydrate with whole wheat bread, pasta, and multiply the fruits and vegetables. Research tells us, additional fiber can increase fat burning about 30 percent. Studies reveal that women who mengasup many slow fiber weight gain at age continued. Target fiber intake of 25 grams per day (about 3 servings of fruits and vegetables).
4. Room-temperature water
Researchers from Germany say that drinking 6 cups of cold water per day (approximately 1.4 liters) can increase metabolism and burn about 2.5 kg per year. Increased metabolism could be because the body attempts to change the temperature of the drink according to body temperature.
5. Food contaminated with pesticides
Canadian researchers reported that those who consume food contaminated pollutants from pesticides, have problems of weight loss, this could be caused by pollutants that affect the combustion process in the body's energy. Other research says that pesticides can trigger weight gain. We suggest choosing organic food.
6. Protein deficiency
Make sure there is protein in your daily consumption. The body needs protein to build muscle. Add about 3 ounces fat-free meat, 2 tablespoons peanut, or 8 ounces low-fat yogurt into your diet everyday. Research says the protein can help burn calories about 35 percent.
7. Iron deficiency
Foods rich in iron to help circulate oxygen to the muscles. Oxygen is needed for burning fat. Until it reaches the menopause, every month women will lose iron through menstrual cycle. If not mengasup again, the body can run out of energy and metabolism decrease. Shellfish, lean meats, nuts, fortified cereals, and spinach are sources that can be considered.
8. Lack of essential vitamins
Vitamin D is a vitamin that is essential to maintain muscle tissue to keep working. Unfortunately, we rarely mengasup this vitamin, whereas per day we need about 400 IU. This vitamin can be obtained from knowing, vitamin D-fortified milk, salmon, cereal, and eggs.
9. Not enough milk
A lot of evidence to suggest that calcium deficiency can cause the body lacks calcium, resulting in decreased metabolism. Research tells us that consuming calcium through milk like fat-free milk and low-fat yogurt can reduce fat absorption from other foods.
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