Here are some ways to boost metabolism after 30:
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Eat plenty of protein at every meal. Protein causes the largest rise in TEF (thermic effect of food), which is the extra calories required to digest, absorb, and process the nutrients in your meal. Dietary protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% percent for fats.
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Do high-intensity interval training (HIIT). HIIT involves quick and very intense bursts of activity. It can help increase your metabolism and burn more calories.
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Drink green tea. Some research suggests that green tea extract may play a role in promoting fat metabolism.
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Eat spicy foods. Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate.
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Get enough sleep. Getting enough sleep is essential for metabolism and overall health.
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Add metabolism power foods to your diet. Some of the best foods for increasing your metabolism include high-protein foods, garlic, apple cider vinegar, probiotic foods, coffee, and green tea.
Its important to note that while these strategies may help speed up your metabolism, they should be incorporated into a plan with health-promoting benefits that includes eating a nutrient-dense diet combined with physical activity and optimum sleep to achieve long-lasting results.
