Ways To Increase Metabolism
Metabolism is a continuous process where cells in our body produce the energy needed to sustain life and the higher it revs the more energy it burns. So, it is quite important to regulate the introduction of nutrients and minerals therefore to provide the right amount of energy that meets our metabolic needs.
As a matter of fact, what we eat can influence our metabolic process and make it a little more or less efficient. But, before checking on your diet, it is important to know how metabolism works and what are the best and natural ways to increase metabolism.
What Is Metabolism And How Does It Work?
In simple terms, metabolism is a chemical process that converts food and drinks into energy. According to researchers, it only happens when you eat or drink but also when you are resting. Well, it is necessary for your body to have certain amounts of energy to carry out normal activities like breathing, digestion and blood circulation.
The amount of energy is called Basal Metabolic Rate. It has been observed that metabolic disorders in bodies can lead to many medical issues like thyroid, diabetes. So, it's important to enhance the metabolic rate to keep your body healthy and fit. Here are 8 simple and natural ways to increase metabolism.
8 Simple And Natural Ways To Increase Metabolism
Staying hydrated is crucial for the body to function properly. Drinking 1.5 liters of water per day not only helps in keeping the body hydrated but also helps in losing weight.
Drinking enough water throughout the day also removes the body and also increases the body's metabolic rate.
Eating the right amount of food will increase your metabolism for a few hours. This process is called the thermic effect of food and is caused by extra calories required to digest, absorb and process the nutrients in your meal.
Increasing protein intake in your diet will increase metabolic rate by 15-30%, compared to 5-10% of carbs. Eating protein also makes you feel full for a longer time and prevents you from overeating. It also helps in losing fat, as it reduces muscle loss which is a common side effect of dieting.
Muscles are more active than fat in your body and building muscle will increase your metabolism. This simply means, you will burn more calories each day even when you are at rest.
Lifting weight regularly helps you to retain muscle and combat the drop of metabolism that happens during weight loss.
According to a study, 48 overweight people were placed on a diet with no exercise, or any resistance training. After the diet, the people who continued resistance training maintained their muscle mass and strength. The other lost weight, and also experienced a decrease in metabolism too.
Muscles use more calories than fat, so it's important to strengthen your muscles to make them a very efficient calorie-burning machine. Try to do any aerobic exercises to burn more calories like running, jogging, or bhangra. If you make it more intense, your body will burn more calories.
Well, walking is one of the easiest and simple exercises that can be included at any time in your day. Take the stairs whenever possible, all these little things in your day-to-day life show a huge difference when you hit them hard.
Many people believe a myth that skipping breakfast can help them to lose weight without any exercise.
But, the actual truth is that skipping breakfast makes you consume more calories in the next meal.
Breakfast sets your metabolism for the day and keeps it going as long as you eat every three hours. Waking up late and eating breakfast results in skipping out on several hours of burning calories.
Capsaicin is a compound that is often found in chilies, pepper that can kick your metabolism into higher gear. So, adding 1-2 teaspoons of green chilli or red chilli powder to your dishes will not only increase your metabolic rate and may lead to a slight advantage when combined with other metabolism-boosting strategies.
According to many studies, the caffeine present in coffee can easily boost metabolism by 3-11% and teas like green or black tea promote fat burning too.
Even drinking coffee on regular basis increases fat burning by 29% for lean women, but only 10% for obese women. Coffee’s effects on metabolism and fat burning also contribute to successful weight loss and maintenance.
A Perfect sleep routine is essential for a healthy body. When a person gets very little sleep, the body releases a hormone called ghrelin which makes the person feel hungry. It also helps in releasing leptin which makes the person feel full.
Getting enough sleep will balance the hormone levels and prevent a person from overeating. Even though the amount of sleep among individuals varies, studies found that adults need at least 7-8 hours of sleep per night.