How to Boost Metabolism and Lose Weight Faster !
18-07-2017 | Posted By: Chhavi | 2947 View(s)
Metabolism is known to affect the weight of a person. Metabolism is an involuntary process by which the human body converts what you eat and drink into energy. Through metabolism, calories are converted into energy which the body uses to function properly. Weight gain occurs when a person takes in an excess amount of calories, and these calories get converted into fat. The metabolic rate of a person determines how quick the body uses or burns those calories. And that is why those who want to lose weight must try to boost metabolism so that they can achieve their fitness goal in a quick span of time. But, first, let’s understand what metabolism is and how it affects our weight and what all steps can be taken to Boost Metabolism
Metabolism is a process which takes place in the cells of the body to convert food into energy. Our body needs a certain amount of calories to sustain and perform vital functions, such as breathing, repairing cells, etc. The basic level of energy needed to keep the body working or simply the number of calories the body uses to perform the basic functions is known as basal metabolic rate or metabolism.
There are two phases or types of metabolism: Anabolism and catabolism. Anabolism is the phase wherein the body converts smaller, less complex molecules into larger molecules. On the other hand, catabolism is the phase during which energy is stored in the cells for use in the future. In this, fats, carbohydrates and proteins are broken down and used for energy immediately.
Several Factors Affecting Metabolism
There are numerous factors which determine your metabolic rate, such as:
Age- When you get older, your body muscles start decreasing, and you burn calorie slowly, which in turn affects metabolism negatively.
Sex: Women generally have a slower metabolism as compared to men; because men usually have less body fat and more muscle than women.
Genetics: Your metabolic rate to some extent is the result of your genes.
Body size and composition: Your body size and composition also influence your metabolic rate. People having larger bodies or more muscle burn more calories than those who have smaller bodies with less muscle.
Physical activity and exercise: Regular exercise helps in burning the calories at a faster rate. Also, exercise and physical activity help in building muscle mass which also boosts metabolism.
Diet: Eating fewer calories than what is required by the body can also cause metabolism to slow down. Also, not having a proper diet can lead to endocrine problems, thereby causing metabolic disturbances.
The Relation between Metabolism and Weight
There is a deep connection between metabolism and weight. When the metabolic rate is slow, the body needs fewer calories to sustain it. Thus, if the food intake does not get decreased when the body’s metabolism is slow, weight gain will occur eventually. Inversely, if there is no change in food intake or consumption of food decreases when the body’s metabolism is fast; it will result in weight loss.
One must also remember that every person’s body has a different ability when it comes to converting the calories into energy and everyone does not have the same calorie needs. Also, the metabolic rate of an individual can change over time, and one can incorporate certain foods into their diet to increase metabolism.
Follow the Tips to Boost Metabolism
Each time you take in food or drink, you can thank the digestion system for changing over the calories into energy. The Metabolic rate depends on Size, gender orientation, and age but additionally, there are approaches to control its speed freely. Here are ten proven methods to keep burning your calorie faster.
Without getting involved in a physical workout, you can’t expect to boost metabolism. Exercise is one of the best ways to increase metabolism. You can simply devote thirty minutes daily to anaerobic exercises like pull-ups, sprints and push-ups. Or else, you can also do cardio exercises such as walking, swimming and jogging for about half an hour on a daily basis. Being active is the key. Search for approaches to walking and move around a couple of minutes more every day than the preceding day. The more you move, the more calories you burn up. Slow and steady may not win the race.
A Cardio exercise boosts up your metabolism and is highly recommended. It ensures that the heart is healthy and beating at its normal speed as it should be. There are some exercises like bicycling and some other aerobic workouts to keep your heart healthy
2. Eat a Healthy Diet
You must follow a healthy eating pattern to boost your metabolism. You must start your day with a heavy and healthy breakfast to stay energised throughout the day. Also, instead of eating three meals- Lunch, Breakfast and Dinner; eat smaller meals frequently throughout the day. When you have to snack, don’t start munching on fatty foods; instead snack on healthy foods like almonds, oatmeal, etc. Take your dinner at least two hours before going to bed and avoid taking heavy dinner.
3. Drink Plenty of Fluids
According to a study, drinking 500 ml of water raises the metabolic rate by 30 per cent among healthy people. And the other side of the story is that if your body is dehydrated even a little bit, your metabolism will slow down.So, you must drink at least eight glasses of water every day. Also, add some other healthy fluids to your diet such as herbal teas, coconut water, soy milk and fruit juice to increase your fluid intake.
Analysts have discovered a connection with metabolism and rest and not getting sufficient rest may genuinely moderate the digestion system.
5. Don’t forget your breakfast
Have a Good Breakfast to start the day. Even if you are not an early riser just nibble on something little, in the same way as a dish of Greek yoghurt.
6. Get Some Sunshine
There are many health benefits of vitamin D. Vitamin D can uplift your metabolic rate and help you shed pounds. According to several studies, low levels of vitamin D in the body may lead to fat accumulation, which in turn lowers the metabolism rate. Other than that, vitamin D raises intestinal absorption of iron, magnesium, zinc and phosphate that are vital for a healthy body.
So, you must eat foods rich in vitamin D like liver, eggs, fatty fish and milk. You can also take vitamin D supplements available in the market, after consulting your Doctor. But, the best way to get a dose of vitamin D is to get out in the sun early morning. So, expose your body to early morning sunshine for 10 minutes on a daily basis to get vitamin D.
7. Laugh for Health
Somewhat laughing may go far. Researchers have discovered that as little as 10 minutes of laughter every day can give a lot of energy to the body.
8. Get Protein in every meal
Go for around 30 grammes of protein -what might as well be called one measure of low-fat curds or a four-ounce boneless chicken—during every meal.
Best Remedies to Boost Metabolism and Lose Weight
1. Coconut Oil
Coconut Oil helps in detoxifying the body and is used all around the globe to boost metabolism and lose weight.
Simply put one tablespoon of organic coconut oil in your mouth and start swishing it around your mouth. Keep swishing for 20 minutes and then spit it out. Brush your teeth and follow this process every day in the morning, on an empty stomach.
Note- Do not swallow or gargle the oil.
2. Apple Cider Vinegar
This is one of the simplest ways to increase metabolism. Apple Cider Vinegar assists in alkalizing the body and prevents you from becoming too acidic.
Take one to two teaspoons of raw, unfiltered apple cider vinegar and mix it in a glass of water. Stir well and drink this mixture every morning before breakfast. Do this on a daily basis to boost your metabolism.
Lemon aids weight loss by keeping you hydrated and curbing hunger pangs. Lemons also play a major role in boosting metabolism.
Take a glass of warm water, and mix the juice of half a lemon in it. Now, add one teaspoon of honey and one-half teaspoon of black pepper powder to the lemon water. Stir well and drink this every morning on an empty stomach to Boost Metabolism
4. Green Tea
According to a study, the flavonoids and antioxidants present in Green Tea increases metabolic rate and speeds up fat oxidation. Thus, green tea works as a powerful remedy for raising metabolic rate.
Simply, add one teaspoon of green tea leaves to a cup of hot water. Then you need to cover it and steep for 5 minutes. Strain and mix in some honey. Drink this delicious tea two times a day.
Capsaicin, a compound present in cayenne has a positive impact on thermogenesis, which is a process which allows the cell to convert energy into heat. According to a recent study, consumption of capsaicin increases thermogenesis, which in turn, elevates body temperature and metabolism.
You can add some cayenne powder or cayenne pepper in soups, salads or your favourite meals to boost metabolism and lose weight quickly.
When you consume ginger, it increases your body temperature slightly. That happens because it has thermogenic qualities and this process eventually help uplift your metabolic rate. Other than that, ginger also helps in increasing satiety level and makes you feel full for longer. This makes you eat less and burn calories more quickly.
Just take out the juice of a one-half lemon and add it to a glass of warm water. Mix in one-half teaspoon of black pepper powder and one teaspoon of honey. Stir well and drink this solution every day in the morning on an empty stomach to ignite your metabolism.
Best foods to Boost Metabolism for Weight Loss
Eggs are loaded with branched-chain amino acids, protein and Vitamin D; all of which are known to increase metabolism. So, add delicious eggs to your diet and see your metabolism getting enhanced more than ever!
2. Lean Meat
The love of meat is great for those who eat non-vegetarian food. But how many of you know that eating meat can boost your metabolism? Well, yes it can! Lean meat is loaded with iron; the deficiency of which can slow your metabolism. So, if you are a diehard fan of non-vegetarian foods, do eat lean meat on a regular basis to enhance your metabolic rate.
3. Apple Cider Vinegar
Apple Cider Vinegar works in an excellent way for boosting metabolism. Apple cider vinegar increases the ability of the stomach to produce Hydrochloric acid (HCA) which in turn helps in digesting the food in a better way. It also prevents you from overeating and burns calories efficiently. All in all, it is a fantastic fat burner and great food for metabolism. Take one to two tablespoons of organic, raw apple cider vinegar in a glass of water before each meal to boost metabolism.
4. Chilli Peppers
Cayenne, jalapeno, habanero and other forms of spicy peppers boost metabolism. Chilli peppers have a high level of capsaicin content, which is a chemical compound that increases blood circulation and metabolic rate. This chemical compound alert body hormone, increase heart rate and force your body to burn more calories. Various studies have shown that eating hot peppers can boost the body’s metabolic rate by up to 25%, with the spike lasting for up to 3 hours. Thus, sprinkle chilli peppers on your food and give a kick to your metabolism.
5. Green Tea
Green Tea contains catechin which enhances the fat burning process. According to studies, green tea extract boosts the metabolism by 4% over a 24 hour period. Well, needless to say, it is now a well-known fact that green tea extract increases the metabolism and also provide a variety of other health benefits. Green tea is loaded with antioxidants that fight harmful free radicals and is delicious. So, what are you waiting for? Brew a perfect cup of green tea to keep yourself healthy and fit.
6. Cruciferous Vegetables
Foods like cabbage, sprouts, broccoli, cauliflower, Brussels and others are full of essential vitamins which give a kick to your metabolism and also keep many health problems at bay. So, add these vegetables to your diet to enhance your metabolic rate.
7. Whole Grains
Whole grains are an excellent source of nutrients and complex carbohydrates which stabilise our insulin levels, thereby speeding up metabolism. Whole grains foods like white bread, white pasta, etc. are fat-burners and are rich in fibre which aids in weight loss.
Fish is rich in protein and Omega-3 fatty acids, which boosts up metabolism. Doctors say that Omega-3 oils lower blood sugar and inflammation which helps in increasing the body’s metabolism.
Omega-3fatty acids reduce the production of leptin, a natural chemical that slows down metabolic rate and therefore you should eat fish as it contains Omega 3-fatty acids. If you do not eat fish, you can take Omega-3 capsules which are available in the market to Boost Metabolism
Soups are not only nutritious but are also are great food for metabolism. Soups burn calories and make you feel full. It is also a great food for burning fat. So, chop your favourite healthy vegetables to prepare and enjoy a bowl of soup! It will not only add nutritional values to your body but will also boost metabolism.
Almonds and other tree nuts have essential fatty acids which help in speeding up metabolism. So, grab a handful of almonds and other nuts like walnuts and cashews and enhance your metabolism.
So leave no stone unturned to Boost Metabolism which is not only crucial for weight loss but also to get a healthy body. Therefore, whether you want to shed a few pounds or not; you must add these metabolism-booster foods to your diet to keep yourself healthy and fit overall.