Do you ever wonder why your beloved friend eats through the day but they are not gaining weight? Why your weight is increasing rapidly and it is difficult for you to explain? Do you experience regular headache and prolonged fatigue? Do you always crave for sugary foods? The answers lie in your metabolism, that little powerhouse in your body that burns calories throughout the day. Many people are aware of their low metabolism, but the reason behind this they don’t know. But actually, do you know what metabolism is and how you can increase your metabolic rate? What are the symptoms in your body shows that you have low metabolism?
All your questions will be answered here in our healthiply blog. Today my article totally provides you with everything you want to know about metabolism. So healthiply readers Let’s begin—
First Understand Metabolism
Metabolism is a word that represents all the chemical reactions in your body which keep your body alive and functioning. Also, it showcases the metabolic rate or the number of calories burned by an individual. It is the process of breaking down of carbohydrates, fat and proteins to produce energy in your body. More the metabolic rate means the more calories you are burning and it gets simpler for you to lose weight. If you have a slow metabolism, no matter how much you control your food cravings, the calories will surely get stored in the form of fat in your body. Worse, it will also be difficult for you to lose weight.
Factors affecting metabolism: It can be slow due to several factors such as age, hormonal imbalance, stress, heredity issues and hyperthyroidism.
High workout builds up your muscles which seeps up the metabolic rate. Thus your body works more efficiently and digests food faster and your appetite increases.
Follow these tips to increase your metabolism:
Start Drinking Green Tea or Oolong Tea
Various reposts have shown that Green tea and Oolong tea can boost metabolism by 4 to 5%. Green tea is loaded with epigallocatechin-3-gallate, a phytonutrient that helps in boosting fat metabolism reduces the risk of cardiovascular diseases, diabetes, and obesity. And Oolong tea contains beneficial antioxidants that degrade inflammation, flush out toxins from your body, overcome hunger, and improves lipid metabolism.
Both the teas are low in calories and best for both weight loss and weight maintenance. Consume green tea before exercise or after the meal and oolong tea before your meals or in between large meals to get the supreme benefit. Therefore these teas help to convert your fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. and enhance metabolism.
Don’t Skip Your Breakfast
When you are more concerned about increasing your metabolism your major focus should be on breakfast as it is the most important meal of the day. Those who eat breakfast, they reduce more weight than those who skip it.
If you skip your breakfast, your body won’t burn enough calories till lunch as it should and your brain the signal to restart itself. Hence slows down your metabolic rate. Thus it is essential and beneficial to start the day with a high-calorie breakfast so that in the morning itself metabolism increases.
Include Excess Lean Protein in Your Meal
One more important aspect of increasing metabolic rate is lean protein. Including lean protein in your diet does not increase your weight but definitely increase your metabolism. Protein is good for your muscles and eating it will strengthen lean muscle mass. Muscle mass which will increase your weight to a certain extent but reduce your body fat percentage.
Moreover, lean protein takes some time to digest so it will keep you full throughout the day and reduce your hunger pangs. It grows your metabolic rate by 35%. In your meal include lean protein sources such as chicken breast, fish, soya chunks, mushroom, beans, eggs, tofu, legumes etc.
Increase Daily Movement
Sitting or resting for a long time is harmful to your health. Since you know how many calories you eat every day, it’s an ideal opportunity to expand your metabolic rate. The key to increasing your metabolism diet is to start gradually. First, start walking then move to small cardio or stretching then gradually shift to light exercises.
If you cannot do exercises then walk more often, take the stairs instead of the lift, go market for buying your groceries and vegetables add a few easy exercises to your habit. Apart from this, you can keep an eye over your activities by using an activity and calorie tracker. This will increase your total calories burned per day and consequently, your metabolism will start increasing. Slowly your body will adjust to a more active lifestyle.
Begin a High-Intensity Workout
After doing regular exercises and cardio, it is the time to add more intense workouts in your schedule to increase metabolism. You can go for intensity interval training that is HIIT. as it involves quick and very intense activity.
This kind of strength training helps to build muscle, which boosts metabolism. Muscle mass has a higher metabolic rate than fat, which means that muscle mass requires more energy to preserve.
Sip Detox Water
Drinking regular mineral water is also essential for metabolism and give better results when taken in the morning. But when you add tangy fruits, herbs, and spices in that water it will give a result very fast, this water is also known as detox water. This water is loaded with vitamin C, an antioxidant, which helps to flush out toxins quickly from your body.
This, in turn, increases your metabolic rate and prevents your body from storing each calorie that your body absorbs in terms of fat. You can add cucumber, mint, lemon, cinnamon, strawberries to your water to make flavorful detox water.
I am concluding here, but remember that you can increase your metabolism by making small lifestyle changes and incorporating these tips into your regular lifestyle. Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy. From reducing stress to strength training and workout, these steps will definitely help you to boost metabolism.
*First consult your doctor before adjusting the diet and your trainer for changing anything in your exercise routine.
Also Read: 7 Awesome Drinks For Weight Loss!!