8 natural metabolism boosters
Metabolism is a term that describes all chemical reactions working to maintain the functionality of your body. Metabolism is linked to nutrition as well as calories.
This is why most people perceive having a high metabolism is connected to naturally thin people since they have healthy body weight.
No matter what they eat, gaining weight never happens, their high metabolism enables them to burn more calories at rest (basal metabolic rate-BMR) and even during activities.
You must have met people who complained about not gaining weight irrespective of what they eat and drink, be it a large portion of food, high carbs, or junk. This is because of their high metabolism.
Those with low metabolism burn fewer calories at rest and also during activities, but they eat lesser food portions to avoid gaining excessive weight or becoming obese.
Boosting metabolism is important for preventing unwanted weight gain but to maintain overall good health, a properly functioning metabolism is of the essence.
Just like energy (gasoline) is burned to keep a car engine running, our body needs energy found in drinks and food to keep functioning. This is through burning calories.
Even though metabolism cannot be controlled, there are certain factors influencing it.
Metabolism is a process whereby our body converts the calories we consume on a daily basis into energy used for bodily functions. Our bodies are sustained by the energy from calories burning.
Basically, we need enough of this energy to keep us up and going and able to perform all kinds of activity. We also need this energy to perform vital body functions like brain functions, heart rate, breathing, cell growth, and maintaining hormonal balance.
The cell is the functional unit of life and at this level, the rate of energy produced is important and tied to every system within the body from the nervous to digestive system to the endocrine system.
The importance of a strong metabolism cannot be overemphasized; it is way more than how it helps your physical structure (gaining weight or losing weight).
It is super beneficial for the functionality of the immune system, longevity, mood elevation, fertility, reduced risk of degenerative diseases and infections, brain functionality, activeness, energy supply, detoxification, etc.
At age 40, metabolism begins to slow down gradually. This is because as estrogen levels decrease, it causes insulin levels to increase and thyroid levels to decrease.
These hormonal changes increase hunger which further leads to excessive consumption of calories. Therefore, you require natural metabolism boosters to keep yourself looking fit, young, and healthy.
Are you in need of a metabolism boost?
Metabolism is influenced by numerous factors, including genetic makeup, age, hormone function, muscle mass, gender, level of physical activity.
Genes can affect the rate of metabolism and this factor cannot be controlled.
It could be a faster basal metabolic rate or a slower basal metabolic rate influenced by genes.
Slow metabolism could also be caused by some genetic disorders (inherited metabolic disorders) such as lysosomal storage disorders, galactosemia, peroxisomal disorders, glycogen storage disease, urea cycle disorders, and mental metabolism disorders.
As you get older, your metabolic rate slows steadily due to hormonal fluctuations, loss of muscle tissue (sarcopenia), being less active, and neurological processes.
Metabolic rate decreases by 10 percent every decade at age 20, so by age 60, metabolic rate decreases by 40 percent. At this point, you add extra pounds but find it difficult to shed them.
Kids have a higher basal metabolic rate between the ages of 3 and 5, as they age there is a gradual decrease in metabolic rate.
Hormones like glucagon, insulin, thyroid hormones, estrogen, and testosterone play a critical role in metabolism.
These hormonal fluctuations changes how rapidly or slowly calories are being burned to form energy.
Weight and resistance training is needed to build muscle mass. When you build muscle mass, you boost the metabolic rate at rest which further leads to the burning of calories.
Muscle mass affects the rate of metabolism such that those with more muscle cells than fat cells have high metabolism while those with low metabolism have more fat cells than muscle.
Men have faster metabolism while women have a slower metabolism. This is because men have larger body sizes and built muscle mass than women.
Level of physical activity:
When we perform physical activity like running, walking, biking, or other forms of exercise, it affects our metabolic rate such that it becomes high.
Working out helps to burn calories even at rest and increase muscle mass.
Yes!!! Drugs have a big effect on metabolic rate. Antidepressants, as well as steroids, have been identified to slow down metabolic rate and cause weight gain while caffeine or nicotine increases metabolic rate.
With all the advantages of having a boosted metabolism, you shouldn’t be missing out. You should be enjoying all the many benefits that come with having a boosted metabolism.
How do you know you are in need of a metabolism boost?
Listed below are signs to let you know you are suffering from a non-properly functioning metabolism.
- Low body temperature
- Constant fever
- Loss of senses (vision, smell, or taste)
- Frequent urination
- Low libido
- Dry skin
- Allergies and hypersensitivities
- Menstrual disorder
- Bowel problems (constipation, bloating)
- Mood disorders
- Trouble losing weight
- Brittle fingernails
- Low energy
- Poor sexual health
- Depression or poor memory
- Weak connective tissues
How diet can sabotage your metabolism.
A properly functioning metabolism is beneficial for the functionality of the immune system, remember that. Hence, it protects your body.
We constantly need to eat healthily and rest well to keep our body functioning and age healthfully.
One of the ways to lose weight is by tracking your calorie intake but overindulging in calorie control can affect your weight loss goal.
The process of metabolism requires nutrient intake like protein, carbohydrates, fats, vitamins, and minerals. These nutrients produce energy that the body needs and uses for most of its functions.
Calorie consumption differs by individual but it is necessary to meet the required needs without missing out on key nutrients.
Just like a car needs to be serviced and kept functioning, your body needs to be at its best, building and repairing worn-out tissues.
Every calorie you consume is precious. Even if you are on a weight loss goal, depriving yourself of necessary nutrients and calories wouldn’t help.
This is because when starvation is done on purpose, your body and metabolic hormones sense it. So, consume your required calories.
If it’s 1,200 calories as a woman and 1,500 calories as a man a day, it is improper to deprive yourself of it all. Metabolism needs it and your weight loss potential decreases when you ignite a starvation mode.
When the calories needed to burn the energy our body needs to function is insufficient or not available, we become susceptible to antigens (viruses, bacteria, and fungi).
Practical metabolism boosters
Stop Depriving Your Body of the Calories It Needs by Dieting
Dieting can make you experience signs of a distressed metabolism. For instance, constant sickness, depression, and fatigue.
Eating enough calories every day from foods that supply essential nutrients improves your hormonal, sexual, brain, physical, and digestive health.
People who avoid crash dieting experience alertness, improved mental health, less fatigue, less digestive problems, better sexual health, great mood, stable blood sugar levels, less fatigue, and muscle growth.
A tip to boosting metabolism is by eating healthfully constantly without missing important meals like breakfast by trying to cut down calories.
This is an added advantage because you benefit from eating properly and have decreased cravings from excessive starvation
Consuming a balanced diet three times a day or in smaller portions often helps to stabilize your energy, blood sugar as well as hunger level.
Add Metabolism Power Foods:
When it comes to food, we can say most of them are ideal metabolism boosters. Some foods help to burn and use energy due to their thermic effect.
Spicy foods are known to have natural chemicals like capsaicin in chili pepper that can kick-start your metabolism, making it higher. Add red or green chili peppers, cayenne pepper, ginger, or garlic to your food.
Foods high in protein like turkey, fish, nuts, tofu, beans, chicken, low-fat dairy products, and eggs can replace your carb diet. When it comes to protein, your body expends energy and burns more carbohydrates.
Green tea, coffee, and oolong tea are not left out, they contain caffeine, antioxidants, and catechins.
These substances boost metabolism and are natural as well. In as much as green tea is a natural metabolism booster, it offers other perks like less fatigue, a double dose of nutrients and antioxidants, aids weight loss, increases performance and endurance level while exercising, reduces the risk of certain cancer as well as Alzheimer’s disease, it elevates your mood and boosts longevity.
Do not forget to add apple cider vinegar to your diet.
One of the best ways to boost metabolism is by drinking water. It is most important to drink water early in the morning when you wake up.
It helps to increase the functionality of your body’s metabolism. Drinking water also makes you feel fuller hence making you eat less.
Get adequate sleep
Adequate sleep and rest have been linked to a good metabolic system. One tip to lose weight is by getting plenty of rest and sleep at least 7-9 hours of night sleep.
Having inadequate sleep can mean weight loss problems. Sleeping adequately might reduce the stress hormone, cortisol whereas lack of sleep will cause excessive secretion of cortisol which can cause high blood sugar levels, weight gain, poor mental health, etc.
Taking breaks while you exercise is a great way to stop hormonal fluctuations and cause a balance.
For instance, in a week, exercise 4 days and take breaks on the remaining days. Excessive exercise may negatively affect metabolic rate and hormonal status.
Overtraining can increase the production of cortisol and cause insulin insensitivity. So while you exercise, get adequate sleep. It will improve metabolic rate and deliver other benefits.
Do High-Intensity Interval Training (HIIT)
This involves doing different exercises under short intervals with shorter recovery periods. Be it biking, walking, running, or weight training.
Interval Training helps you build muscle mass and is a Kickstarter for metabolic function, unlike steady-state workouts. The after-burn effect is caused by HIIT.
The after-burn effect means that after intervals of different workouts, your body is able to still burn calories.
Asides from fat burning, metabolic function, and muscle growth, HIIT improves heart health, lowers the secretion of cortisol, insulin sensitivity, and respiratory endurance.
Try Weight Lifting:
Weight lifting builds muscle mass which further leads to increased basal metabolic rate. When you lift weights, you burn calories which is essential for weight loss.
Using dumbbells at home or barbells at a gym can help you gain muscle mass. It is ideal to perform 6 to 12reps of heavyweight training for four days per week under 35-65 minutes.
Avoid Metabolism Death Foods
These foods can slow down metabolism and weaken the body’s natural defense to fight sicknesses.
- Avoid refined and processed grains like bread, pasta.
- Avoid alcohol in drink in moderation
- Instead of traditional yogurt, try Greek yogurt
- Avoid sugary beverages including fruit juice and soda drinks
- Avoid processed foods, most of them contain trans fat
- Also, avoid refined vegetable oils.
Supplements to boost metabolism
- Selenium for metabolism and thyroid functions
- Dietary fiber
- Acetyl L-carnitine
Before taking these vitamin and mineral supplements, it is best to speak to your doctor first to ensure it is safe for you. These supplements may not necessarily boost metabolism.
They can help you maintain a properly functioning metabolism, prevent unwanted weight gain, reduce fatigue, boost nutrition, manage stress, and improve nutrient deficiency.
Supplements can help boost metabolism by also filling in the losses from dieting and limited calorie consumption.
But, the ideal way to boost metabolism with vitamins and minerals is by consuming foods rich in them.
Fill up your system with vitamins B and D, magnesium, iron and calcium by consuming their food sources.
- Vitamin B: food sources include cheese, lean meat, dark green vegetable like kale, whole grains, potatoes, dairy products, eggs, bananas.
- Vitamin D: which is important for a strong immune system can be gotten from food sources such as fortified breakfast cereals, egg yolk, salmon, cod liver oil, and sardine.
- Iron: food sources include spinach, beans, cashews, fortified breakfast cereals, quinoa.
- Magnesium: necessary for energy can be found in nuts, seeds, legumes, spinach, whole grains.
- Calcium: food sources include soybeans, fortified orange juice, sardines, cheese.
When your metabolism is low, your immune system is threatened as well as your immunity levels. The body requires energy to perform essential functions that our lives depend on such as breathing, heart beating and blood circulation.