Ever wondered why children eat a lot but don’t seem to gain much weight? However, as adults, the pounds seem to appear much more easily.
The reason for this is your metabolism. As we age, our metabolism begins to slow down. Your body doesn’t burn as many calories as it used to. Instead, the excess calories are stored as fat.
Methods to reset and boost your metabolism exist, involving both lifestyle and diet changes. We’re going to examine what you can do in terms of your meals to reset your metabolism.
How Your Metabolic Rate Influences Your Weight
Our metabolism encompasses processes that keep our body functioning. This includes breaking down the nutrients we consume into energy and building blocks for growth and repair.
The metabolic rate determines how fast and how many calories from your meal are burned after you eat. The slower your metabolism, the less calories your body consumes, and the more fats are produced for storage, causing weight gain. A fast metabolism is able to burn calories more efficiently, and cause less calories to be stored as fat cells.
Experts generally categorise metabolic rates into two types, the basal metabolic rate (BMR) and induced thermogenesis. BMR is the metabolic rate your body maintains at rest, and is the energy needed for bodily functions such as brain activity and digestion. Thermogenesis, on the other hand, is a temporary increase in metabolic rate, and can be activity-induced or diet-induced.
Activity-linked thermogenesis happens when you engage in vigorous physical activities such as working out, while diet-linked thermogenesis happens when you consume a meal.
This is why it is important to plan your diet in order to optimise your metabolic rate.
A Diet Meal Plan the Singaporean Way
Certain foods have been shown to help rev-up your metabolism. Below are some options to consider for your Singapore diet meal plan, involving ingredients you can easily find and dietary practices you’re familiar with. Although consuming these foods doesn’t automatically mean you’ll lose weight, they can help you lose fat cells and prevent added calorie storage.
Lose the Carbs, Focus on the Proteins
Singaporean diets tend to centre around carbohydrates, mainly rice and noodles. If you would like to reset your metabolic rate, you have to reset the way you approach meals too.
Instead of making rice or noodles the focus of your meal, choose a protein source as your main course. This can be chicken, fish, eggs, legumes, seeds or nuts. A protein rich diet improves satiety, thereby helping reduce cravings for excess calories. For those looking to reset their metabolic rate, ReCulture programmes come highly recommended. The oil-free meals within each of our programmes mainly consist of protein and are absent of any carbs.
Adopt Tea Drinking
Tea contains compounds called catechins. When combined with small amounts of caffeine in tea leaves, catechins can drive up metabolic rates for a few hours.
Certain types of tea, such as green tea and Oolong tea have been found to be effective in increasing fat burning. Additionally, these two teas also help the body release stored fats more easily. ReCulture’s Shape Tea is formulated from natural ingredients to help your digestive system function optimally as your body resets itself with our wellness programmes.
Don’t Shy Away From Spicy Food
The next time you have to choose between Rendang chicken and braised soy sauce chicken, go for the Rendang. Spicy food contains chillies, which have a chemical called capsaicin. Capsaicin can accelerate your metabolic rate slightly, adding up to 50 extra calories to what you would burn on a regular basis.
Alternatively, you can also consider a capsaicin supplement. This has an appetite suppressing effect, which will help you avoid consuming excess fats and calories.
Take Some Ginger Powder
In Chinese tradition, Ginger is known for its medicinal properties. Usually, it is prescribed for driving away ‘wind’ (in traditional medicine, the cause of pain and discomfort) and settling an upset stomach.
Taking ginger has benefits for your metabolism too. A study where subjects were asked to drink ginger powder dissolved in hot water found that they burned more than 40 calories more than the control group who drank only hot water. Ginger powder also helped manage hunger and increase satiety among those who consumed it.
In order to effectively boost your metabolism, any foods or diets you adopt should be in combination with lifestyle changes such as exercise and sufficient sleep. Our ReCulture programmes adopt a low calorie approach to help you reset your systems for better health and wellness, as well as a guide on exercising and other healthy daily habits.
We recommend the ReCulture 10 programme for those looking for a deep cleanse and want to help the body reset its systems. The ReCulture 60, on the other hand, is best for addressing long-term issues, such as cultivating healthy eating habits or rebuilding mindsets, bodies, skin and health in a positive way. Contact us today and let our wellness consultants guide you on your path to better metabolic health.