If you are targeting weight loss, it is crucial that you have some knowledge about metabolism. A faster metabolic rate will benefit you burn more fats and also lead to the shedding off of fat from your body. Here is how 8 techniques described in this article may help increase your metabolism rate, enhance your energy levels, and give your weight-loss plan the required kick start.
What is Metabolism?
A metabolism is a process of the provision of the body with the energy needed through the burning of food. The energy required for any kind of function in the body including respiration, digestion, and movement. Your metabolic rate is the rate at which you burn calorie in your body either through your base metabolic rate, or through the daily activities you undertake. Some of the several factors that determine the rate at which your body METABOLIZES include: age, traditional or/hereditary influence, muscles, and sizes.
Metabolic decay is also a part of aging; hormones also play a big role and muscle mass is also reduced with age. But the good news here is that no matter how slow your metabolism maybe, there are certain things that you can employ to ensure that it gains some pace. You are not expected to overhaul your lifestyle but merely modify your day to day activities to help boost your metabolic system and consequently help your weight loss plans.
1. Eat More Protein and Stay Hydrated
One way to keep metabolism high is by taking more protein in your diet. It is now understood that high protein foods, for instance, boost the rate of metabolism by as much as fifteen to thirty percent through what is witnessed as the thermic effect of food. This means your body has to spend several more calories on the digestion of protein than it has to spend on fats and carbohydrates.
Sufficing is a complementary factor and is relatively collocated with hydration. After taking drinks, your metabolic rate can increase to between 10-30 percent but only for about an hour or thereabout. Cold water is especially helpful because by embracing If you take a shower with cold water, your body has to work in order to warm the water which you are showering with to your body temperature.
Tips:
- Include Protein at Every Meal: Try to make as many meals meat-based but avoid processed meats and choose lean cuts instead, go for fish, eggs, dairy foods and if possible include legumes and nuts. Breakfast could be scrambled eggs or Greek yogurt with slice of fruits. Lunch can consist of a good grilled chicken salad.
- Drink Water Regularly: Begin your day with a glass of water and use a water bottle to keep yourself hydrated all through the day. Try to drink at least eight glasses of water a day or 2 liters to help control hunger, one glass of water before the meal may help control hunger.
2. Starting to Strength Train and Incorporating HIIT workouts.
Enhancing your metabolism is greatly affected by exercises. Strength training helps you build muscle and muscle tissue burns more calories than fat tissue — even when you are at rest. Short bursts of intense activity followed by rests, or even lower intensity activity, is another very effective workout strategy – known as High-Intensity Interval Training (HIIT). Even after you finish your workout the HIIT will continue putting you in a higher metabolic rate.
Tips:
- Strength Training: Two sessions of strength training per week is a goal. Instead, listen to compound movements like squats, deadlifts, bench press, etc.Works on all muscle groups at once
- HIIT Workouts: HIIT workouts can be done in running, cycling, or body weight exercises, and that’s what I mean by variety! Take sprinting for 30 seconds, followed by walking or rest for a min. Do this cycle for 15-20 minutes. HIIT is a great way to burn more calories in less time, so it makes a great addition or replacement to a workout routine.
3. Eat Regular Meals and don’t Skip Breakfast
When you skip a meal or two, your body begins to save energy, which slows your metabolism. A healthy breakfast kickstarts your metabolism and eating regularly maintains your energy without your blood sugar dropping.
Tips:
- Have a protein filled breakfast which can be eggs or yogurt.
- Maintain a steady metabolism by working to get three meals and one or two healthy snacks a day.
4. Drink Green Tea and Black Coffee.
Green tea and black Coffee can increase your metabolism. Black coffee has caffeine, which can jump start your central nervous system at the same time as green tea boosts fat burning.
Tips:
- In the morning or before a workout have a cup of green tea or a cup of black coffee.
- Try not to add sugar or cream so you keep your calories low.
5. Opportunities to Stay Active During the Day
However, most of us spend much of our lives sitting and it can slow our metabolism. For people to experience a boost in their metabolic rate they NEED to find ways to be active during the day. Little things can make a large difference.
Tips:
- Move Regularly: Get a small reminder for every half an hour to hour’s interval to remind you to get out of the normal sitting position and walk or move around. Where possible, prefer to engage in meetings while walking or use the standing up types.
- Incorporate More Activity: Hunt for ways of getting active during your operational day. When walking or during work take the stairs instead of elevators, park cars a little away from the store you intend to visit or try and do some work at home that involves some walking.
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It is well understood that quality sleep is very important in the maintenance of a proper metabolic function. They noted that sleep deprivation throws hormones that control hunger and cravings back into gear making it harder to shed off calories. Further, stress also increases cortisol which is associated with increase in fat in the body especially the belly fat.
Tips:
- Prioritize Sleep: Try and get the recommended 7-9 hours of sleep every day. Bedtime is an important and should involve taking either a warm bath, meditating or even reading a book to make you sleepy.
- Stress Management: Try to adopt things which could help you to reduce stress at work, and in day to day life. This could be performing yoga, deep breathing exercises or even going out for a walk in the park. Tools for relaxation will not only enhance your mood but also contribute to the most significant metabolism in your life.
7. What Foods Should You include in Your Diet Plan?
You can also improve your metabolism by increasing the intake of fats that are perceived to be healthy. Fatty acids Omega 3 that are found in such fish like salmon, walnuts and flax seeds reduces inflammation and has a strong ability to control the blood sugar level. Some of these fat boost your metabolism and also play a pivotal role in your health.
On the same note, meals rich in spices and particularly capsaicin – present in chilli peppers -help with metabolism as your body will burn more calories beneficial to you.
Tips:
- Eat Fatty Fish: Eat fatty fish at least 2 times a week. It can be grilled, baked or added to salads and give you some extra health.
- Spice Up Your Meals: Spices feel safe so add some heat to your dishes. Depending on what you’re feeling, you can add a bit of flavor to each using chili powder, cayenne pepper, or hot sauce; or potentially giving your metabolism a little nudge with each bite.
8. Why Small, Healthy Habits Lead to True Long Term Success
And small, healthy habits adopted consistently over time are what will lead to sustainable weight loss and increased metabolism. Don’t go overboard and make dramatic changes that can be hard to keep up with, but break them into your daily life gradually.
Tips:
- Start Small: Start small, make one or two change at first like drinking more water or putting in a 10 minute walk a day. When that becomes routine, do so again with another healthy habit.
- Stay Motivated: Journal your progress or use a fitness app to keep track and celebrate little victories to keep you motivated and on track to your goals.