The best ways to boost your metabolism
Understanding what metabolism means will help you understand how to boost your metabolism and why people especially those who want to lose weight are really finding ways to boost up their metabolism.
What is metabolism?
Metabolism is the rate at which your body burns calories for energy. The higher your metabolic rate is, the more calories you burn and the easier it is to lose weight, see why weight watchers keep looking for ways to lose weight now? I’m sure you do.
The rate or speed of metabolism of a person is dependent on a lot of factors, it could be sex as men tend to burn more calories than women, age as for most people, metabolism slows down steadily after age 40, body fat, muscle mass, activity and genetics.
A person is likely to have zero control over the genetic aspects of their metabolism but there are ways you can speed it up and that’s exactly what you’ll be learning from this article.
8 best ways on how to boost your metabolism
Take enough water
If you really want to learn how to boost your metabolism, then It is very important that you stay hydrated because water is very vital for optimal metabolism.
Although these may be temporary, studies have shown that drinking about 0 -5 liters of water increases metabolism by 10 – 30% for about an hour.
Another study found out that adding 1. 5 liters of water to the usual daily consumption of water reduced the average weight and body mass index in a group of overweight women aged 18 – 23.
To increase your calorie-burning effect, drink cold water as your body uses energy to heat up body temperature
Build up your muscle
The muscle is more metabolically active than fat so building your muscles can increase your metabolic rate
Evert pound of muscles uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily.
To build up your muscles, carry out strength training exercises like lifting weights, resistance training, etc.
Lifting weights will help you build muscles that can automatically fight slow metabolism during weight loss
Increase your protein intake
There are various foods that boost your metabolism, the body uses more energy and burns more calories when digesting proteins than fat or carbohydrates. So eating more protein can increase your metabolism for a few hours.
Replacing some carbs in your diet with lean protein-rich foods can boost your metabolism at mealtime.
Incorporate HIIT into your workout
HIIT (High-intensity interval training) Just like strength training, HIIT can help you burn fat by increasing your metabolic rate.
HIIT involves quick and very intense bursts of activity that can help you burn fat and increase your metabolism rate.
Drink green tea or Oolong tea
Green tea or Oolong tea offers combined benefits of caffeine and catechins which are substances that speed up the metabolic process
These teas are low on calories which makes them appropriate for weight loss and maintenance. They also help convert some of the fat stores in the body to free fatty acids which may increase fat burning by 10-17%
Add spice to your meals
Spicy foods have natural chemicals that can speed up your metabolic rate. Cooking your meals with pepper cab increase your metabolism as peppers contains Capsaicin, the substance that causes the metabolic boost.
However, some people cannot consume the right amount of spice required to have a significant effect so you may have to opt for other strategies if you fall into this category.
Caffeine drink which is a major constituent of coffee has been proven to boost metabolism by 3 – 11% and promote fat burning
However, fat brining is more prominent in lean people who take coffee than in fat people. In one study, coffee increases fat burning by 29% for lean women but only 10% for obese women
Consuming coffee in the right amount can provide you with the benefits that come with metabolism and weight loss.
Get quality sleep at night
There has been a link of lack of sleep to an increase in the risk of becoming obese.
You are also prone to developing type 2 diabetes as lack of sleep has been linked to increased blood sugar and insulin resistance.
By incorporating some of these strategies discussed above, you should be able to achieve an increased metabolic rate or boost your metabolism and also lose weight if that is another reason why you got what to boost your metabolism.