Did you know that as much as 30% of your metabolism speed is not determined by genes, but depends on your lifestyle? And even better – you can increase this percentage! There is no magic wand, that's true, but there are certain ways by which we can encourage the body to burn more energy. We've researched what both folk and modern science have to say. And truly – some things may surprise you.
How much food is just right? Not too much, not too little – exactly as much as you need
Have you ever wondered how much food your body really needs? In our practice, we often meet people who think they'll lose weight faster by eating less. But the body is smarter than us. If it gets too little fuel, it starts conserving and slows down metabolism even more.
For women, metabolism naturally slows down – by 2 to 3% every ten years after the age of 20. This means that if an average moderately active woman in her twenties needed around 2100 calories daily, after fifty she needs only about 1800.
That's why it's no wonder that weight tends to stick on faster than before. So if you want to get rid of the weight you've gained, you first need to find out how many calories you burn per day, and then eat a bit less – but be careful not to go too far.
In folk medicine, the rule is: Don't eat to be full, eat to be alive! And there is a lot of truth in that.
Interesting: In a study published in the New England Journal of Medicine, they found that people who tracked their food intake and set realistic goals lost up to 3 times more weight than those who ate by feeling.
Three meals or six? The key is what suits you best For years, we've been told to eat several small meals a day to speed up metabolism. Old folk healers often called this the “fireplace in the belly” – if you keep the fire regularly “stocked,” it burns better. But recent research doesn’t give this as much weight anymore.
Researchers from Harvard University analyzed data from over 50,000 people and found that it doesn’t matter whether you eat three or six times a day. What matters is that you don’t overeat and that your food is of good quality.
If breakfast, lunch, and dinner suit you better – great. If you'd rather have a small meal every three hours – that's fine too. The key is to listen to your body and not copy trendy diets from magazines.
Interesting: People who don't skip breakfast have, on average, a 5% faster metabolism and a lower risk for type 2 diabetes, according to data from the American Heart Association.
Protein: your ally in burning calories
Did you know that your muscles burn calories even when you're resting? You're right. And the more muscle mass you have, the more energy your body uses – even while you sleep.
Let's look at a concrete example. Half a kilo of muscle burns about 6 calories per day, while the same amount of fat burns only 2. The difference is obvious. And that's why protein is so important – it helps build muscle.
Science says that for most people a healthy amount of protein is 1.2 grams per kilogram of body weight. So, if you weigh 70 kilograms, you should consume about 84 grams of protein daily. That's, for example, breakfast with an egg and cottage cheese, lunch with chicken, and dinner with lentils or beans.
Of course, we all don't need to become bodybuilders. But even 10% more muscle mass can mean up to 100 calories more burned per day. In a month, that’s almost 3000 calories – which is nearly a whole kilo of fat!
Yogurt – old wisdom, supported by new evidence
If you asked our grandmothers what’s good for the stomach and metabolism, many would say: One yogurt in the morning and the day goes smoothly!
And they were right. Yogurt contains probiotics – these are good bacteria that maintain balance in our intestines. When the gut is in balance, the body digests, metabolizes, and absorbs nutrients more easily. And even more importantly – it accumulates fat less.
A study carried out at the University of Tennessee showed that people who ate 170g of yogurt three times per day lost 22% more body fat than those who didn’t consume yogurt.
It’s important to choose plain, unsweetened yogurt. Let it be full of good bacteria, not sugar.
In folk medicine, sour milk and kefir were also known – even richer sources of good bacteria. By regularly consuming such fermented dairy products, you’ll do your stomach great good – and indirectly for your metabolism as well.
Spicy, hot, and healthy – spices that wake up your metabolism
When something spicy appears in your food – whether it's chili, ginger, or turmeric, the body reacts. Heart rate increases, temperature rises, and calorie burning goes up as well. This is called the thermogenic effect of food – simply put: your body uses more energy to digest what you’ve eaten.
Chili contains capsaicin, which can temporarily increase metabolism by up to 8% after a meal. Turmeric (the yellow spice from the root) contains curcumin, which has anti-inflammatory and detoxifying effects. Ginger, besides being warming, aids digestion and reduces bloating.
Interesting: Studies show that people who regularly consume spicy spices ingest fewer calories daily and have a lower body mass index (BMI).
Of course, spices aren't a miracle solution. But if you add a little chili, turmeric, or ginger every day, you’ll give your body an extra boost.
You don’t need to starve yourself to live healthily
In folk medicine, we always say: The body knows what it needs. We just need to listen to it. If you take care of food quality, meal rhythm, enough protein, a healthy gut, and spice up your life a little – your metabolism will thank you. Don’t expect miracles overnight, but rather long-term benefits that every part of your body will feel.
Research supports what we've known for centuries: healthy food, exercise, and routine in diet are the best healers.