A stable metabolism is every weight watcher’s dream, but how fast and effective your body burns calories determines the results. Speeding up metabolism depends on a wide range of factors, including age, genetics, sex, activity level, body fat, and muscle mass. While you cannot control some aspects of your body – age, gender, genetics – there are effective ways to boost your metabolism. Below are 7 of them.
1. Drink Plenty of Water
All chemical body reactions, including metabolism, rely on water. Water is responsible for the removal of toxins from the body, together with boosting the metabolic rate. A study claims that taking plenty of water (about 0.5 litres) can increase your resting metabolism by approximately 15 to 30% for an hour. You should drink water immediately after waking and throughout the day.
2. Eat Enough Protein
Eating enough proteins at every meal jolts the metabolic rate by about 20-30% compared to 0-3% for fats and 6-10% for carbs. Consuming protein is also well known to help people feel more full as well as prevent them from overeating.
Also, eating enough protein can lower the drop in your metabolism, often related to losing fat because it lowers muscle loss. Good protein sources are fish, lean beef, turkey, tofu, white chicken meat, beans, and eggs, including dairy products with low fat.
3. Sip Some Green Tea or Black Coffee
Drinking green tea or oolong tea can boost your metabolism by 5%. This tea aid in converting some fat in your body into fatty acids, increasing burning of fat. Even better, green tea is great for weight loss and maintenance due to its low-calorie nature.
Black coffee’s biologically active substances affect metabolism. Caffeine makes you more active in the day and increases endurance during training. Healthy and active people can use black coffee, but those with blood pressure issues should take green coffee – low caffeine.
4. Do Workouts
Doing workouts, mainly resistance training and/or high-intensity interval training (HIIT), help burn more body fat by boosting your metabolic rate even when resting.
Strength training will help you to build muscle mass, which will improve metabolism. Muscle mass burns more calories compared to fat, meaning that increasing muscles will accelerate your weight loss. Aim to perform muscle-strengthening workouts that target major muscle groups – arms, legs, chest, back, hips, and shoulders – at least twice a week.
Steady cardio like running, cycling, or swimming might slowly build your muscle mass. Instead, go for HIIT, which will help burn more fat and build muscle mass faster. These HIIT’s quick and more intense bursts of exercises work magic when it comes to boosting metabolism.
5. Get Enough Sleep
Too little sleep triggers the release of ghrelin hormone, which bring about food cravings. Contrary, it triggers the release of less leptin hormone, which makes a person feel full. Getting enough night sleep help to balance these two hormones, thus preventing an individual from overeating.
Sleep deprivation is also linked to the risk of obesity, increased blood sugar levels, and insulin resistance, which increases the risk of suffering from type 2 diabetes.
Even though the right sleep time varies among people, a study suggests that adults require approximately 7-9 hours every night.
6. Spice Your Meals
Spicy foods contain natural chemicals that might gear up your metabolism. Both red and green peppers contain capsaicin, which is a metabolism booster. Although it offers a temporary effect, eating spicy foods frequently will add up the benefit.
Capsaicin study predicted that consuming pepper daily would burn about 10 extra calories per meal. This could help medium-weight males lose 0.5 kg (1 pound) of weight for more than 6.5 years. The effects of spicing your meals alone may be small, but it’s advantageous when combined with other strategies for improving your metabolism.
7. Reduce Stress
Stress affects your hormone levels which trigger your body to release more cortisol hormone than usual. Cortisol helps monitor your appetite; thus, people with abnormal cortisol levels will have abnormal eating.
Weight concerns and dietary restraint associated with disordered eating can disrupt your metabolism. Stress is also related to lack of sleep which negatively impacts metabolism.
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NaturWarriors 