Top 15 Tips To Give Your Metabolism A Boost
Miss the days you could eat a whole pizza without thinking twice? We all do. Our bodies have slowed down since, and so have our metabolisms. However, making your metabolism ‘great again’ isn’t hard. We don’t only give you tips on how to boost metabolism, but also tell you about the foods you can eat to boost metabolism.
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Staying slim seemed so much easier when you were in your 20s, didn’t it? Blame it on a slow metabolism. With age, your metabolic rate starts to slow down. But fret not, because here we tell you our tips for getting it back on track!
Here is how you can fire up your ‘metabolism process’ and achieve fast metabolism:
1. Eat a lot, and eat regularly –
One of the tried and tested metabolism boosting tips is to eat at regular intervals. To achieve a fast metabolism, you must keep it ‘in practice’. So, when you eat, your body starts working to digest it. That keeps your metabolic rate up – it’s that simple! When you don’t eat enough, your body is too tired to burn calories, so metabolism slows down. But this doesn’t mean you keep eating all the time – three square meals and one mid-morning sack, with another one mid-afternoon, should do the trick. And it goes without saying, eat healthy!
2. Don’t just exercise, strength train –
When you lift weights, you build muscle, and muscle burns a much higher percentage of calories at rest. That means you are burning more calories than before, even while you’re sitting and watching television!
Sports dietitian Marie Spano says, “Gaining muscle through resistance exercise means you can do more. You can work out harder and hike steeper trails,” He further adds, “This will lead to an increase in calories burned. Now, that’s significant.”
3. Don’t miss breakfast –
While you sleep, your body is in resting phase, which means your metabolic rate is also lower. Have a nutrient-rich breakfast to kick-start your metabolism and keep your energy levels high through the day! Having breakfast activates the thermogenesis process and thus stimulates your metabolism. “When you eat breakfast, you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories,” says Christy C. Tangney, who is a clinical dietitian at Rush University Medical Center.
Having a calorie dense breakfast is also said to keep BMI under check. A study which was conducted on over 50,000 participants over 7 years, found that people who consumed their maximum calories from breakfast had a lower BMI as compared to those who had calorie-rich meals later in the day. So, without a doubt, we can say that breakfast is a metabolism booster.
4. Interval-training is your friend –
While doing any sort of physical activity, rev up your speed for 30-second intervals and then come back to normal. This causes you to use more oxygen, and your cell powerhouses, or mitochondria, to work harder to burn energy.
5. Drink up! –
Your body needs to stay hydrated – more so when you are exercising. Even if you are mildly dehydrated, your metabolic rate can decrease. If you drink cold water, you burn more calories – probably from the extra work your body has to do to heat it to body temperature.
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6. Tea/coffee time –
Tea and coffee, if consumed in controlled quantities, has various benefits. These are the foods that increase metabolism. Drinking green tea is thought to boost your metabolism. The catechins found in green tea may improve fat oxidation and thermogenesis, the body’s production of energy from digestion, raising metabolism. Coffee provides a jolt to the system, which provides a short-term increase in the body’s metabolic rate. Have it just before your workout to increase your endurance and energy during it.
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7. Mommy was right – drink your milk –
Another food that increases your metabolism is milk. Calcium, along with other substances found in dairy, boosts your metabolism. It may also reduce fat absorption from other foods. For best results, consume dairy rather than other calcium-rich foods. Also, make sure the milk you consume is organic and from healthy cows.
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8. Skimp on the alcohol –
Alcohol consumption can take havoc on your metabolic process. Alcohol causes the body to burn less fat and to burn it slower, especially when you have it with your meals. That’s because the alcohol is burnt first, and the calories from the meal are stored as fat. So, if you are trying to lose weight and boost your metabolism, avoid alcohol as much as you can.
9. Protein is a must –
It’s not for no reason that everyone asks you to eat ‘proteins’. Proteins help you gain muscle, which, as earlier mentioned, boosts resting metabolism. Moreover, protein is digested slower than fat or carbs, making you feel full for longer, and revving up your metabolism. Your body will use up more energy in absorbing the nutrients in a high-protein meal, increasing post-meal calorie burn by up to 35 per cent. Protein also preserves lean body mass, which helps burn fat.
10. Fishy business –
Fish is an excellent metabolism boosting food. Omega-3 fatty acids found in fish balance your blood sugar levels and reduce inflammation, which helps to increase metabolism. Fish like salmon, tuna, sardines, mackerel, and trout, are great sources of omega-3 which is known to boost metabolism. Don’t like fish? Try flaxseed oil, walnuts, or omega-3 fortified eggs.
11. Spice it up –
Studies show that having spicy foods raises your body temperature, speeds up fat loss, and gives a boost to your metabolism. In a Canadian research conducted to discover the effects of capsaicin on the appetite, it was discovered that people were served hot sauce with appetizers before a meal went on to consume on average about 200 fewer calories at lunch and in later meals than their peers who did not have anything with capsaicin.
So, don’t shy away from spicing up your meals, your taste buds and your metabolism will thank you.
12. Go organic –
The toxins in non-organic food can lower your metabolism, probably because they interfere with the thyroid, and hence, with the energy-burning process. Some studies also say that pesticides can cause weight gain. Eating clean and organic is the key to having a fast metabolism and maintaining a healthy diet.
13. Get some sun –
Vitamin D is not something you can ignore when you’re looking to increase your metabolism. It preserves the metabolism-revving muscle tissue. So, get enough Sun and add salmon, tuna, shrimp, eggs, and tofu to your diet. And if you’re thinking of supplements, do speak to your doctor before doing it.
14. Iron in your veins –
If you need to lose weight, you need iron. It is essential for the purpose of carrying the oxygen your muscles need to burn fat.
15. No trans-fat, please –
Not only is trans-fat bad for your weight loss journey, it may even slow down your metabolism. It binds fat to liver cells and reduces the body’s metabolic rate.
With these simple steps, you can boost your metabolism significantly. Also remember to keep stress levels low, and get adequate and restful sleep. And don’t skimp on your workouts when you’re PMSing, because the extra oestrogen and progesterone produced during this time promote the body’s use of fat as energy.
Follow these tips even if your metabolism rates are fine, as these tips would do you more benefits than just boosting your metabolism. Try them and you will agree.