How to Boost Your Metabolism
In the simplest of terms, metabolism is the chemical reaction in the body. This metabolic process is responsible for keeping your body running and functioning. When the metabolism in your body becomes faulty, your health begins to drop automatically. Most times, people use metabolic rate and metabolism interchangeably. When the metabolic rate on your body is high, your body burns more calories, thereby making your weight loss journey easier. In addition, having an impressive metabolic rate can help keep you strong and energized.
The question now is, how then do you improve your metabolic rate in order to enjoy the health benefits that are attached to it? The answer to this question is simple. All you need to do is follow the tips below. Asides from being easy to follow, these tips would help improve or boost your metabolic rate by a lot. Thus, it is important that you follow them to improve your general well-being.
10 Easy Tips To Boost Your Metabolic Rate
Increase Your Protein intake
One of the most significant fortes that keep the body healthy and alive is food. Eating food can help keep your body running for a few hours. Hence the need to eat more than once a day. In order to boost your metabolic rate, add more protein-rich foods to your meals. This is because the thermal effect of food is increased by protein, and when this is established, the metabolic rate of your body increases alongside it. According to research, protein has the tendency to increase your metabolic rate by up to 30%. This is a more elevated percentage compared to the 10% increase from carbs and the 3% increase from fats.
In addition, eating protein can also give you the feeling of fullness, thereby preventing you from eating too much food, which translates into eating fewer calories. Also, eating protein can help your body regulate metabolism, especially when you are on a weight loss diet that commonly leads to muscle loss.
Drink Cold Water
Water is the healthiest beverage on earth. It is best to drink water in place of sugary drinks. This, on the one hand, will prevent you from developing sugar-related health conditions, and on the other hand, it makes your weight loss journey a success. This is because packed in sugary drinks are excess calories. Thus, replacing sugary drinks with water will help reduce the amounts of calories you consume daily.
Coupled with this, water has been found by experts to be effective at boosting metabolic rate. Research has also shown that drinking 0.5 liters of water can help increase your metabolism by up to 30% in one hour. Where then does cold water come in? Drinking cold water tricks your body into producing more energy. This is because the body uses more energy to heat up the cold water in your body so that it can match your body temperature. Water can also fill you up, such that you tend to eat less when you drink water before a meal, and this is helpful for people who intend to lose weight. Studies showed that people who drink water before meals eat lesser, and thus, lose up to 44% of their general body weight
Engage in Physical Exercises
There are different degrees of physical exercise. However, the one that can help boost your metabolic rate is the high-intensity interval training kind. It requires energy and involves you in many healthy physical activities that can shoot up your metabolic rate.
Furthermore, high-intensity interval training can help you burn more fat compared to other kinds of physical exercises. People, especially overweight ones who engage in this kind of exercise, lose up to 4 pounds and 17% of their belly fat.
Try Lifting Heavy Things
Working out your muscles is one way to boost your metabolic rate. It is more effective than burning fat. Lifting heavy things is one sure way of keeping your muscles active and working them out. It can also help reduce the muscle loss that may occur in the process of this physical activity.
A survey on two groups of overweight women showed that the first group of overweight women who were given up to 800 calories daily, coupled with resistance exercise, maintained their metabolism, strength, and muscle mass. The other group of overweight women who were also given the same amount of calories but lesser physical activity lost weight actually but also lost their muscle mass and strength. Also, their metabolic rate dropped.
All you need to do to achieve maximum results in your workout plan is by lifting heavy things, as they would help you lose weight and also maintain your muscle mass, strength and improve your metabolic rate. However, note that you should not lift things that are dangerously heavy for you.
Sit Less and Stand More
Too much sitting has been discovered to be bad for you and your general health. Thus, you are expected to rise from that chair and take little walks around to shake off the effects of over sitting.
Experts claim that sitting too much can cause your body to retain excess calories, much more than when you stand and take a few walks. It can also cause you to gain unnecessary and avoidable weight. Studies found that up to 174 calories can be burnt by just standing to take short walks rather than sitting all day at work. Thus, if you sit all day at work, try to reduce your sitting time. You could also buy for yourself a standing desk, to make your standing experience better.
Invest in Green Tea
Drinking green tea regularly can help boost your metabolic rate by up to 5%. This is because the properties of green tea can convert the fat in your body to free fatty acids that can boost the rate at which your body burns fat by up to 14%. In addition, it has low-calorie content, thus, making it effective at weight management.
It is most satisfactory to add green tea to your diet, as it will not only help improve and boost your metabolism, it will also help enhance your weight loss and maintain for you a healthy weight.
Add Spicy Foods to Your Diet
Capsaicin is one active property in pepper that is known to boost metabolism. This is why spicy foods made it to the list of foods that can boost and improve your metabolism. Eating spicy foods has been discovered to help in the burning of up to 10 calories in that food, which is a significant move towards weight loss and metabolism-boosting.
Get Quality Sleep
Poor sleep habit and pattern is some of those risk factors that trigger obesity, which can also expose you to the risks of developing high blood sugar and insulin resistance, both of which are precursors to type 2 diabetes. Sleeping also has positive effects on your appetite, as it reduces the hormone that causes hunger and increases the one that causes you to feel full. Both hormones are called ghrelin and leptin, respectively. This is why most people who do not get enough sleep tend to experience a big appetite and excessive and unusual feelings of hunger. This automatically means that they could gain weight and be obese in the process, which could also land them type 2 diabetes.
Drink Coffee
Coffee is a healthy beverage. However, people abuse it. Drinking healthy amounts of coffee regularly can add health benefits to your health. Its caffeine contents are known to be the most active property that can, on the one hand, add benefits to your health and, on the other hand, boost your metabolic rate. According to research, drinking coffee can help boost your metabolism by up to 11%. In addition, drinking coffee also helps you burn fat, just like green tea does.
Drink Oolong Tea
Oolong tea is as effective as green tea and coffee. It is a tea that has been in existence since time immemorial. It adds numerous benefits to health, ranging from the prevention of certain health conditions to the management and treatment of others. In terms of metabolism, it has properties that can convert the fat in your body to free fatty acids and can boost the burning of fat in your body by up to 14%.
One cup of oolong tea boosts and improves metabolism by up to 5%. Thus, if you are looking to lose weight while boosting your metabolic rate, oolong tea is one sure tea that you should incorporate into your weight loss diet.
Conclusion
In conclusion, for your body to stay up and doing, your metabolism has to be running properly, and how to ensure this involves following the tips mentioned in the article.
