Do you know how to boost your metabolism? Metabolism describes chemical reactions in your body that keep you alive and functioning. But people can use the terms metabolic rate or the number of calories you burn to describe metabolism. A high metabolism means you will burn more calories and vice versa. Boosting your metabolism can provide you with more energy. Below are some things you can do to accelerate your metabolism.
Eat More Proteins
Eating food can be a natural way to boost your metabolism for a few hours. We refer to this way of boosting metabolism as the thermic effect of food (TEF) caused by the extra calories required to digest, absorb and process the nutrients in food. A protein-rich food causes a rise in TEF leading to increased metabolic rate by 15 to 30 percent compared to other foods.
Proteins also encourage a feeling of satisfaction and prevent you from overeating. One study showed that people were likely to eat 441 fewer calories a day when protein made up 30 percent of their meals. Also, protein protects the drop-in metabolism linked with losing fat. This is because it reduces muscle loss.
Get Involved in High-Intensity Workouts
High-intensity interval training (HIIT) incorporates quick and intense bursts of workouts. This exercise promotes high-fat burning by increasing your metabolism even after you’re finished working out. HIIT happens to have a greater metabolism boost than any other types of exercises. A study of overweight young men found that HIIT reduced fat mass by 4.4 pounds and belly fat by 17 percent in a period of 12 weeks.
Consume Cold Water
Drinking water, as opposed to sugary drinks, can help people lose weight and keep it off. Sugary drinks are high in calories and substituting them for water reduces your calories intake. Research suggests that drinking water temporarily speeds up metabolism. 17 ounces (0.5 liters) of water increases the resting metabolism by 10 to 30 percent. The effect is greater if you drink cold water since the body uses energy to heat it up to body temperature. Water also fills you up, and according to studies, drinking water half an hour before a meal helps you to eat less. One study of overweight adults showed that individuals who drank half a liter of water prior to eating lost 44 percent more weight than those who didn’t.
Drink Green Tea
Green tea converts the fat stored in the body into free fatty acids which accelerates fat burning by 10 to 17 percent. This tea is low in calories and drinking it helps in weight loss and maintenance. However, studies have confirmed that green tea doesn’t affect metabolism in some people.
Eat Spicy Foods
Foods like peppers have capsaicin, a substance that boosts metabolism. But, only a few people can tolerate these spices at the dose required to have a significant effect on metabolism. A study of capsaicin predicted that eating peppers burn around 10 extra calories per meal. This accumulates with time thus leading to weight loss. Adding spices to food to help boost metabolism can have quite a small effect. However, combining it with other metabolism boosting tricks can work wonders within a short period of time.
Get A Good Night Sleep
Increased risks of obesity are said to be contributed by lack of sleep. This negative effect of sleep deprivation affects metabolism too. Also, inadequate sleep increases the risk of high blood sugar levels and insulin resistance which can lead to the development of type 2 diabetes. If you don’t get enough night sleep, this triggers the hunger hormone ghrelin and decreases the fullness hormone leptin. That’s why most people who are sleep deprived struggle to lose weight.
Substitute Cooking Fats with Coconut Oil
As opposed to most saturated fat, coconut oil is relatively high on medium chain fats. These fats increase metabolism more than long-chain fats found in foods like butter. In a study carried out to compare the two fats, researchers discovered that medium chain fats increased metabolism by 12 percent and long-chain fats raised it by four percent. In addition to that, the unique fatty acid profile of coconut oil has modest benefits for weight loss and it’s good you replace some of your other cooking fats with it.
Some lifestyle changes are what you to need to do to have a higher metabolic rate. High metabolism is associated with weight loss and an energy boost. Also, learn how to manage stress, exercise and eat healthy food to give your metabolism a boost. However, you need to seek a doctor’s option before adjusting your diet or when making changes in your exercise routine.
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