Did you know that as much as 30% of your metabolism speed is not genetically determined, but depends on your lifestyle? Even better – you can increase this percentage! There's no magic wand, that's true, but there are certain ways to stimulate the body to use more energy. We have explored what both traditional and modern science have to say. And indeed – some things might surprise you.

How Much Food is Just Right? Not too much, not too little – just as much as you need

Have you ever wondered how much food your body actually needs? In our practice, we often meet people who think they will lose weight faster by eating less. But the body is smarter than us. If it receives too little fuel, it starts saving and further slows down metabolism.

In 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, by the time she reaches fifty, she will only need around 1800.

So, it's no wonder that a few extra pounds stick on faster than before. If you want to get rid of the weight that has accumulated, you first need to figure out how many calories you burn per day, and then eat a bit less – but be careful not to go too far.

A rule in folk medicine is: Don't eat to be full, eat to live! And there is a lot of truth in that.

Interesting Fact: 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 based on intuition.

Three Meals or Six? It's Key to What Suits You Best
For years, we've been told that eating several smaller meals a day speeds up the metabolism. Old folk doctors often referred to this as having a "hearth in the belly" – if we regularly "feed" the fire, it burns better. However, the latest research no longer places as much importance on this.

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 not eating too much and having quality food.

If you prefer breakfast, lunch, and dinner – great. If you prefer smaller meals every three hours – also fine. The key is to listen to your body and not mimic trendy diets from magazines.

Interesting: People who don't skip breakfast have, on average, a 5% faster metabolism and a lower risk of type 2 diabetes, according to the American Heart Association data.

Proteins: Your Ally in Burning Calories

Did you know that your muscles burn calories even when you're at rest? That's right. And the more muscle mass you have, the more energy your body uses – even while you're sleeping.

Let's look at a concrete example. Half a kilogram of muscle consumes around 6 calories a day, while the same amount of fat only burns 2. The difference is clear. That's why proteins are so important – they help build muscles.

Science says that a healthy amount of protein for most people is 1.2 grams per kilogram of body weight. So, if you weigh 70 kilograms, you should consume around 84 grams of protein daily. For instance, breakfast with eggs and cottage cheese, lunch with chicken, and dinner with lentils or beans.

Of course, not everyone needs to become a bodybuilder. However, just a 10% increase in muscle mass can mean up to 100 more calories burned daily. In one month, that's nearly 3000 calories – almost a whole kilogram of fat!

Yogurt – Old Wisdom Backed by New Evidence

If you were to ask our grandmothers what's good for the stomach and metabolism, many would tell you: Have a yogurt in the morning, and your day will go smoothly!

And they were right. Yogurt contains probiotics – these are good bacteria that maintain balance in our gut. When the gut is balanced, the body digests, metabolizes, and absorbs nutrients more easily. And, more importantly, it stores fat less effectively.

A study conducted at the University of Tennessee showed that people who ate 170g of yogurt three times a day lost 22% more body fat than those who did not consume yogurt.

It's important to choose plain, non-sweetened yogurt. It should be rich in good bacteria, not sugar.

Traditional medicine also recognized sour milk and kefir – even richer sources of good bacteria. By regularly consuming such fermented dairy products, you will do a lot of good for your stomach – and indirectly for your metabolism.

Spicy, Hot, and Healthy – Spices That Boost Metabolism

When something spicy appears in food – whether it's chili, ginger, or turmeric, the body reacts. Heart rate increases, temperature rises, and with it, calorie consumption. This is known as the thermogenic effect of food – simply put: the 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 (a yellow spice from the root) contains curcumin, which has anti-inflammatory and detoxifying effects. Ginger, besides its warming properties, aids digestion and reduces bloating.

Interesting: Studies show that people who regularly consume spicy spices consume fewer calories daily and have a lower body mass index (BMI).

Of course, spices are not a magical solution. But if you use a little chili, turmeric, or ginger every day, you will give your body an extra boost.

You Don't Have to Starve to Live Healthy

In traditional medicine, we always say: The body knows what it needs. We just have to listen to it. If you take care of food quality, meal timing, adequate proteins, a healthy gut, and spice up your life a bit – your metabolism will thank you. Don't expect miracles overnight, but long-term benefits that every part of your body will feel.

Research supports what we've known for centuries: healthy food, exercise, and dietary discipline are the best healers.