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8 Easy Ways to Boost Your Metabolism

Published: 25.10.2021
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Metabolism is the chemical processes constantly going on in the body to keep organs functioning properly, repair cells, and digest food. Our body needs the energy to perform these metabolic processes, hence the concept of basal metabolic rate.

This is the number of calories that our body uses to keep up with its usual life activities. If you believe the experts, there are several ways to shift the energy balance toward energy expenditure (and thus lose weight and say goodbye to the hated extra pounds gained during isolation) and speed up the metabolism.

We all have different metabolisms. That's why one person can gobble down burger after burger and not gain a single gram, while another will choke on lettuce leaves and meticulously count calories to avoid gaining weight. Will Wong, a researcher and professor at the Johns Hopkins Metabolic and Obesity Research Center explains why this happens.

It turns out that metabolic rate depends on the amount of muscle and fat tissue in the body, age, and genetics (although researchers don't know why metabolic rate may differ between members of the same family).

To speed up your metabolism, you can use proven diet and exercise plans, read more about that here.

Gender also matters because women of all body compositions and at all ages burn fewer calories than men. Jensen explains that for women, "both hormonal background and menstrual cycle matter: some women with higher metabolic rate during the second half of the cycle (luteal phase) increase their resting metabolic rate by 10%.

Moreover, from the age of 18, the metabolic rate continuously decreases. Why this happens, the researchers do not yet know exactly.

Why energy decreases with age, even if you don't change in other ways, is one of the biggest mysteries," says the expert.

And, of course, there is no pill, supplement, or miracle powder that can speed up the metabolism.

Choose the proper breakfast

There is still controversy surrounding the idea of whether a proper breakfast is a secret to losing weight. Instead of worrying too much about portion size, it's better to pay more attention to what's on your plate. A study by the American Heart Association showed that it is better to eat foods with a low glycemic index (and therefore low sugar) and high protein content for breakfast. This could be scrambled eggs and chicken (yes, for breakfast) or just an omelet.

Lenten meat, fish, and eggs containing iron, vitamin D, omega-3, and amino acids speed up the metabolism. Not to mention that the lack of these micronutrients, on the contrary, slows down the metabolism.

For the most effective results, eat 30 grams of protein within 30 minutes of waking up. This increases sensitivity to leptin (the hormone that regulates energy) and has sped up metabolism.

Do cardio (but with an incline)

When it comes to essential cardio, calories are burned only when you're in the gym (that is, you shouldn't expect a prolonged effect). But strength training and HIIT will keep your metabolism at a high level for several hours after you've exercised. To enhance the impact, experts recommend, for example, walking on a treadmill, but with an incline.

They believe that it will be more effective for boosting your metabolism than an exhausting HIIT workout.

A UK National Health Service study found that tilting (moving up and down on a treadmill, like running on hills) can speed up your metabolism.

Drink green tea

Yes, we understand that one reaches for coffee in the morning, but nutritionists prefer green tea. It is rich in antioxidants and an ingredient with the difficult-to-pronounce name epigallocatechin gallate. This ingredient speeds up the metabolism.

Experts say that because high cortisol levels caused by excessive caffeine consumption are more likely to lead to extra inches on your waistline, avoid all carbonated and calorie-dense coffee drinks.

Eat more fiber

Increasing your fiber intake to 30 grams per day can be just as effective for weight loss as counting calories. How so? Well, according to Tanya Zuckerbrot, M.D., following a diet rich in high-fiber foods speeds up your metabolism. That's because fiber takes a long time to digest.

There are two types of fiber: soluble, which absorbs water during digestion and helps us stay full longer, and insoluble, which passes through the digestive tract to help us digest our food.

When trying to digest fiber, the body consumes more calories than it does when digesting other foods. Consequently, you spend more calories digesting high-fiber foods than refined carbohydrates," the expert explains.

Foods high in insoluble fiber are wheat bran, beans, cauliflower, and apples. Soluble fiber is found in brown rice, oat bran, and artichokes, among other foods. A chart of all soluble and insoluble dietary fiber can be found online.

Non-digestible dietary fiber (inulin, guar, and alginates) creates the illusion of satiety. At the same time, they protect against toxins, restore microflora, and slow down the absorption of fats and carbohydrates," nutritionists say.

Build muscle mass

As we mentioned earlier, strength training is the key to burning more fat at rest. Strong muscles are an ally in speeding up your metabolism. HIIT workouts burn fat for about eight more hours after the activity ends. Strength training is what will help build muscle mass.

Muscle is a more costly tissue to maintain than subcutaneous fat. The more muscle mass you have, the more energy you consume even at rest," the experts say.

It is believed that, in general, men tend to have a faster metabolism because they have more muscle mass - and less fat - than women. Therefore, their daily caloric intake is higher.

Drink less alcohol

The fact that alcohol is bad for the body is not news. But did you know how negatively it affects your metabolism? The inability to resist the temptation to drink alcoholic beverages at dinner can affect your metabolism. Most of these drinks contain too much sugar and interfere with the body's ability to burn calories quickly.

Nutritionists say that drinking water is of paramount importance to increase metabolic rate. Experts believe that drinking 500 milliliters of water increases your metabolic rate by 30%. Water helps the body digest food and prevents overeating (thirst is often mistaken for hunger).

Get more sleep

Sleep controls hormone levels that affect metabolism. A study called "The Role of Sleep Lapse in Regulating Glucose and Appetite Metabolism" found that not getting enough sleep can affect glucose levels and hormones involved in regulating metabolism, that is, lowering leptin (an appetite-reducing hormone) or raising ghrelin (an appetite-enhancing hormone) levels. The solution is simple: get the recommended eight hours of sleep a night.

Don't be nervous

Although we all struggle to remain calm and positive during these stressful times, it's worth remembering that stress interferes with normal metabolism. A study called "Daily Stressors, Depression and Metabolic Responses to High-Fat Foods: A New Path to Obesity" found that women who were highly stressed the day before a high-fat meal burned fewer calories after eating. And chronic stress is directly linked to long-term fat storage and weight gain.

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Author:
Jerry M. Vaughan
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