a healthy metabolism You need a healthy schedule and that includes diet, hydration, exercise and consistent sleep. We reached out to nutritionists, nutritionists and other health professionals for more advice. I was. age gracefully while following balanced dietRead on for four go-to eating rules and tips to keep in mind on your health journey. Lisa Richardsregistered dietitian and creator of the Candida Diet, and Dana Ellis HannesPhD, MPH, RD, Senior Dietitian, UCLA Medical Center.
read more: Nutritionists agree: These 6 weight loss tips you should follow for life
1. Eat more whole plant-based foods
When considering what to add to your diet, Hunnes says that whole, plant-based foods are always the go-to choice for a healthy metabolism, and your gut will thank you. “The foods we eat contribute to a wide variety of health and chronic diseases,” she says, adding, “Following a predominantly complete plant-based diet may reduce the risk of, and possibly prevent, a variety of chronic diseases.” There’s heart disease, diabetes, certain cancers, and stroke, to name a few. “
Many of these diseases are also associated with inflammation, which is detrimental to a healthy metabolism and “often associated with the foods we eat,” she emphasizes. The most common foods include animal products and ultra-processed foods. “The foods that contribute the most to anti-inflammatory are plant-based foods such as whole grains, nuts, seeds, legumes, fruits and vegetables.” Adding these to your diet as a simple first step can make a difference in energy. Hunnes explains that you can notice it right away.
2. Eliminate processed foods as much as possible
You may not be aware, but the amount of processed food you consume each day can affect your gut health, your metabolism, and your ability to lose or maintain weight. carbs are ultra-processed carbs that are frequently found in processed foods such as pastries (pop tarts, energy bars, French fries/onions, etc.),” Hunnes points out. .
The reason these types of carbs are not so good for people of all ages, let alone those over 40, is that they “provide no nutritional benefits and are often deficient in vitamins, minerals, antioxidants and anti-inflammatory compounds. ‘, adds Hunnes. This is “terrible for metabolism because it causes insulin spikes, increases the inflammatory marker IGF-1, increases the risk of chronic disease, and increases the deposition of calories (fat stores) in the body.” Because the American diet (SAD) is high in salt, fat, calories, and processed foods, according to Hunnes, “Switching to a whole-food, plant-based diet is rich in healthy nutrients and low in calories. Water (anti-inflammatory food), low in salt and high in potassium.
3. Avoid fad diets
If one of your health goals includes weight loss, it’s important to avoid fads and fad diets and focus on a consistently healthy diet recommended by health experts. It’s best to avoid the pitfalls of fad diets that result in serious weight loss, and rebound weight gain is a major hurdle for anyone looking to lose weight in the first place,” she explains. A diet that focuses on “helps boost metabolism and accelerate sustained weight loss,” she continues.
When the urge to return to old habits strikes, she says, “it helps to be able to look back as memories.” This can be a note, a photo, or anything that “remembers why you started putting your health first through dieting.” “Think of food as a lifestyle you’re going to have for the rest of your life,” says Hunnes.
4. Do not deprive yourself or starve yourself
In order for your body and metabolism to function, you need a consistent intake of nutrients. It’s a good idea to pile on your plate with healthy, nutritious foods like water,” says Hunnes. With water and all the healthy foods above, you can stay low-calorie and stay fuller longer,” Hunnes points out. Either you burn out, or you overestimate how many calories you actually burn in exercise.Slowly and steadily wins the race, both in diet and weight loss/calorie burning.”
Richards agrees, saying, “Establishing mindful habits in your daily life and decision-making can have a positive impact in almost every area, even your diet.” If you pay attention to the nutrition your body needs, how you feel full, and what you’re putting into it, you’re “more likely to be in balance, both mentally and physically,” notes Richards. When you become aware that you are, it begins to carry over even the simple moments in your life that make a big impact.” Every meal, she says, is “an opportunity to be aware of what your body needs, but sometimes It is also an opportunity to intentionally indulge yourself.” Mindfulness allows us to “live in this way in balance” and helps us to be more attuned to our body’s needs (and in the process a consistent metabolism). !).
