It’s true that having a slow metabolism can make it harder to lose weight because it means that the body is burning fewer calories at rest and during daily activities. But you may be surprised to learn that you can actually control your metabolism more than you think. (Time to stop blaming your genetics.) There are a whole lot of factors that impact it, including diet and lifestyle habits.
This is encouraging because it means that you have the ability to speed up your metabolism. This not only makes losing weight easier, but also impacts energy levels, hormone balance and how efficiently the body uses nutrients.
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The Best Habit for Healthy Metabolism, According to 3 Registered Dietitians
“Getting enough protein helps your body build and maintain lean muscle, feel full longer—which can support weight management—and keep blood sugar levels more stable. These all help your body use energy more efficiently and support metabolism,” says registered dietitian Maggie Michalczyk, RD.
“Muscle burns calories even at rest,” Dr. Angelone says, also pointing out that since protein requires more energy to digest and metabolize, this increases daily energy expenditure.
These aren’t the only ways that protein consumption supports metabolism.
“About 20 to 30% of the calories from protein are used during digestion and metabolism, which means the body burns more energy processing protein,” she tells Parade. For comparison, she says that 10% of carbohydrates’ calories are used during digestion and 0 to 3% of calories are used during digestion for fat.
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“More stable blood sugar can support metabolism by improving satiety, reducing energy crashes and helping regulate appetite and energy balance,” Vavrek says.
Related: The One Food Nutritionists Are Begging People Over 50 To Start Eating ASAP
“For the general population, the recommended dietary allowance is 0.8 g of protein per kilogram of body weight per day, but research suggests that 1.2 to 2.0 grams per kilogram may be more appropriate for active individuals, older adults or those trying to maintain or build muscle. A registered dietitian can help determine individual needs based on lifestyle, training and overall nutrition goals,” Vavrek says.
The three dietitians also stress that staying well-hydrated, getting enough sleep and regular strength training are all important ways to support metabolism. Michalczyk emphasizes that proper hydration supports digestion, helps regulate body temperature and can improve physical performance. Don’t underestimate the importance of drinking enough water!
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Sources:
Maggie Michalczyk, RD, registered dietitian and creator of Once Upon a PumpkinDr. Sonya Angelone, PhD, RDN, registered dietitian and consulting nutritionistKacie Vavrek, RD, registered dietitian at The Ohio State University Wexner Medical CenterRavn, A. M., Ture Gregersen, N., Christensen, R., et al. (2013). Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials. Food & Nutrition Research. 57:10.3402/fnr.v57i0.19676Protein: What’s Enough? American Heart AssociationCampbell, W. W., Duetz, N. E. P., Volpi, E., et al. (2023). Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults.The Journals of Gerontology Series A: Biological Sciences and Medical Services. 78(Suppl 1):67-72Hence then, the article about i asked 3 nutrition experts what habit matters most for metabolism they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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