Lower metabolism is partly responsible for belly fat and difficulty in losing fat weight. While many struggle with this, there are many lifestyle changes one can make to reduce weight problems. Here are ten habits to help promote metabolism. The most important concept in maintaining healthy metabolism is maintaining a balanced lifestyle in general.
10. Eat Breakfast
The morning sets the tone and pace of the day. In Chinese medicine, 7AM is considered the time of the stomach — it is when the digestive system is the strongest. If you don't eat breakfast, the body will be missing energy for the rest of the day's tasks. When energy supply is low, the body slows down metabolism to reserve what nutrients it has left, leading to increased conversion of glucose into fat.
9. Eat Enough and On Time
Having consistent meal timing is significant in maintaining homeostasis in the body. Generally, having a meal 3 times a day is optimal. The main point is that you are receiving no more or less than what you need — generally 2000–3000 calories a day — at a consistent interval. Just as important is to ensure proportions of macronutrients are balanced: protein, carbohydrates, and fats.
8. Don't Overeat
Eating more than what would make you feel full will lead to food congestion in the stomach. The stomach's ability to churn may not be able to keep up with the amount of substances being introduced to the body. If overeating becomes a habit, it will slowly damage the digestive system's strength, leading to a lowering of metabolism.
7. Reduce Refined Carbohydrates
It is well known that having a diet high in refined carbohydrates causes lower metabolism. Carbohydrates are rapidly digested but often can be converted into fats. In Chinese medicine, refined carbs are sweet, thick, moist substances that will eventually hinder digestion and congest the body. Refined carbohydrates include foods made from white flour, like cookies, cakes, white bread, pasta; and drinks that contain sugar or high fructose corn syrup.
6. Moderate Exercise
The amount of physical exertion directly affects your rate in which nutrients are metabolized. Try to get exercise a minimum of 2–3 times a week. It does not have to be strenuous, but enough to slightly challenge you and raise your heart rate.
5. Get Enough Rest
Rest is needed to help the body repair damages that accumulate in fibers of the body and revitalize the organs, so that they can continue to facilitate their activities. If you were to not get enough rest, the body would feel depleted, and much like when the body does not have enough food, the body's nervous system and organs will have a lower metabolism.
4. Drink Water
Water is needed to help moisten the body's tissue and promote metabolic activities. In simpler words, water helps break down food substances, reduce acids, and remove toxins from the body. This ensures the metabolism is smooth and unhindered.
3. Regulate Breathing
Our breath can directly affect our heart rate and pH levels. That is why it is important to regulate breathing and avoid shallow breathing. Here's an easy exercise you can do 3–4 times a day for 3 minutes — anywhere and anytime:
- Close your eyes
- Relax all your muscles
- Breathe steadily in-and-out
- Maintain your focus on your breath for at least 3 minutes
2. Stay Regular
Normal bowel movement is essential in preventing congestion in the body. When the body is congested with toxins and waste, it will be hard for the body to mechanically process substances. Make sure you have a balance between macronutrients and micronutrients, wet and dry foods, fibers and starches, hard and soft foods.
1. Get Treated
While you can do your best to maintain healthy habits, you may have to make compromises. If you start to see a reduction in health with signs of impaired metabolism, incorporating some maintenance treatment may be suggested — in the form of herbal medicine, acupuncture, and/or exercises.
Acupuncture regulates the autonomic nervous system, which basically controls breathing, heart rate, digestion, and bowel movement. A 15-minute stretching routine done at least 2–3 times a week can also help promote venous blood flow, drain lymphatics, and maintain healthy metabolic processes.
