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An Eating Plan for Slow Metabolism

Metabolism is a term used to describe how our body's internal functions operate. It includes ingestion and complex compound breakdown (eating), the release of energy (calories burned), and generating bodily waste. Basic metabolic rate (BMR) makes up 70 percent of our bodies' metabolism. It's the rate of caloric burn as our bodies perform basic functions such as breathing, keeping the heart beating, and maintaining body temperature. Our BMR decreases naturally with age; however, good eating habits can boost this rate.

  1. Eating tips

    • Switch from eating three large meals to five or six small meals each day. This helps maintain a steady metabolic rate and keeps you feeling full to avoid binge eating. Eat a high-protein breakfast within 45 minutes of waking up. Skipping breakfast causes our bodies to not burn calories. Protein increases metabolism and helps build muscle tissue, which raises our BMR. Some good sources of protein include eggs, chicken and fish. Incorporate complex carbohydrates in your diet. This food group includes whole grains, beans, vegetables and fruits. These foods are rich in fiber that aids in regulating metabolism. Ingesting omega-3 fatty acids daily helps increase our body's metabolism significantly.

      Caffeine is a nervous system stimulant that can increase metabolism by 12 percent. Green tea is especially effective in this regard. Compounds in green tea called catechin polyphenols appear to influence the rate at which calories are burned. Foods that are rich in iron--including spinach, lean meats and beans--are essential in providing muscles with the oxygen needed to burn fat. Consume more calcium through dairy foods such as fat-free milk and yogurt. Calcium deficiency is another component of slow metabolism. Water plays a big role in effectively increasing metabolism. Drinking at least 48 oz. a day can raise your basic metabolic rate.

    Exercise Tips

    • Doing 30 to 45 minutes of cardiovascular exercise (walking, bike riding or aerobics) in the morning can get your metabolism started. These activities are instrumental to our body's daily caloric burning abilities. Incorporating weight-training aids in building muscle mass can efficiently burn more calories. Metabolism is increased during weight training, causing calories to continue burning up to two hours after your workout. The reward of your efforts will be visible within three months of starting an exercise routine

    Foods to Avoid

    • Daily intake of animal, trans and saturated fats tremendously slows your metabolic rate. Consuming sugary foods that contain these fats causes our bodies to convert them into stored body fat. Skipping meals forces the body to slow metabolism and store excess calories. Drinking alcohol causes you to burn fat at a much slower rate. Your metabolic rate decreases by up to 73 percent after consuming alcohol.

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