Metabolism is the term used for all the chemical reactions in our body. These chemical reactions keep our body active and functioning well. However, the word metabolism is frequently used interchangeably with metabolic rate or the number of calories lost. The greater is your metabolic rate, the more calories you will lose, the easier it is to drop your weight and keep it off.
Having a high metabolism boosts your energy and make you feel better.
How to naturally boost your metabolism.
Take proteinous foods in every meal.
Eating a variety of food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 1530%, compared to 510% for carbs and 03% for fats
Eating a proteinous diet has also been shown to help you feel more comfortable and prevent you from overeating.
A study was carried out and it was found that people were likely to eat at least 441 fewer calories a day and the diet is composed of 30% proteins.
Eating more protein can also decrease the drop in metabolism usually associated with losing fat. This is because water in the diet prevents you from losing muscle, a common side effect of dieting.
Drink more cold water.
Taking water instead of sugary drinks also helps in reducing weight,
Since drinks contain calories, then taking water instead, reduces the calory intake to the body.
Water can still help in speeding your metabolism rate temporarily.
Researchers have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 1030% for about an hour
Drinking cold water is sometimes dangerous. It leads to the calorie-burning effect which leads to high body temperatures.
Various studies have shown that drinking water a half an hour before a meal helps you eat less.
A study on overweight adults revealed that drinking half a liter of water before a meal made them lose 44% more weight compared to those who did not.
Do a high-intensity workout
High-intensity interval training (HIIT) comprises of very quick and tiresome activities.
These activities can help you burn more fat through increasing your metabolic rate even after finishing your workout.
This result is believed to be higher for HIIT than for other types of exercise. Through research, it has also been shown that HIIT helps in burning fat. A study in overweight young men showed that 12 weeks of an extraneous exercise contributed to reduce fat mass by 4.4 lbs (2 kg) and belly fat by 17%.
Lift heavy things.
Muscles are very active metabolically than fats. Therefore, muscle exercises can help increase your metabolic rate. This suggests you will burn more calories every day, even at rest.
Lifting weights also help you preserve muscle and fight to reduce metabolism.
In a certain study, 48 overweight women were settled on a diet of 800 calories a day, given that there was no exercise.
It resulted that the women maintained the mass, metabolism and strength after the diet. Others who were not included in the diet lost weight, lost muscle mass and also experienced a decrease in metabolism.
Stand up more
Sitting too much is not a healthy exercise.
Some health analysts have even named it ‘the new smoking.’ This is so because sitting for the long lead to weight gain as only a few calories are consumed.
An afternoon of standing up at exercise can burn an extra of up to 174 calories compared with sitting.
Sometimes it is good to try standing up for short periods than sitting down.
Eat spicy foods
Spices like peppers contain capsaicin. This is an important can substance that can increase your metabolism.
A study on capsaicin predicted that eating peppers would burns around 10 additional calories in every meal. The effect of adding spices to your food may be quite small. However, it may be slightly useful when added with other metabolism-boosting strategies
Get a Good Nights Sleep
Lack of sleep can be linked with a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism
Lack of sleep is also been connected with increased blood sugar levels and insulin, which are both linked to a higher risk of contracting type 2 diabetes
It is also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin.
Studies have confirmed that caffeine in coffee can boost metabolism by 311%. Like green tea, it also promotes fat burning. In a particular study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.
Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.