Maintaining a healthy metabolism requires a balanced approach that includes regular physical activity, proper nutrition, sufficient hydration and stress management. By understanding the importance of metabolism and adopting lifestyle habits that support its optimal functioning, we can improve our overall health and lead a more vibrant and energetic life.
While some factors that affect our metabolism are outside of our control –including sex, height, and age –there are some things we can do to promote a healthy metabolism. Here are some healthy lifestyle habits that support and improve your metabolism:
1) Build lean muscle mass
Metabolism is often measured as your Basal Metabolic Rate (BMR), which is the number of calories your body expends at rest to keep your body functioning. Because muscle uses more energy than fat, the leaner muscle mass you have, the higher your BMR will be, and the more calories you’ll burn at rest. Increasing your BMR can help you burn extra fat stored in your body if you’re trying to lose weight or prevent you from gaining extra weight if you’re working on weight maintenance. Learning about bodyweight assessment can really help achieve your workout goals.
2) Get plenty of sleep.
The average adult needs between 7-9 hours of sleep a night for optimum health. Not getting the right amount of sleep can cause metabolic and hormonal dysregulation, which leads to weight gain. Also, people who are sleep-deprived are more likely to eat more calories and choose foods that are higher in simple carbohydrates and fats than people who are well-rested.
3) Get your thyroid checked
Your thyroid releases hormones that support a healthy metabolism. However, if the thyroid is underactive (a condition called hypothyroidism), your metabolism will be sluggish, which causes weight gain and inhibits weight loss. If you’ve been eating a well-balanced diet and exercising but you’re gaining weight or you’re unable to lose weight, a simple blood test can evaluate your thyroid hormones to see if hypothyroidism is to blame.
4) Use a standing desk
Standing desks have been shown to improve blood sugar and reduce the neck, shoulder, and back pain people often experience when they’re sitting at a desk all day. In addition, using a standing desk burns more calories than sitting. In one study, people who used a standing desk burned 174 calories more in a day than their sedentary counterparts.
