Body metabolism refers to all chemical reactions that happen inside your body in order to keep the body alive and functioning. It also means metabolic rate i.e. the amount of calories your body burns. If your body burns more calories then you’ve higher metabolic rate which is beneficial to lose weight. You’ll feel better and become more energized if you’ve a high metabolism.
You can follow the instructions below to increase your body metabolism.
Eat Protein Adequately
The Thermic Effect of Food (TEF) can increase the body metabolism for a number of hours. This happens when extra calories are required to digest, absorb as well as process the nutrients in the meal. The largest rise in TEF occurs through Protein. The metabolic rate is increased by 15–30%. It is 5–10% for carbs and in case of fats; it is 0–3%. You will feel fuller and will get prevented from overeating if you eat protein on regular basis.
Sometimes the body metabolism that is associated with losing fat decreases. Eating more protein can reduce this drop in body metabolism. This happens because you get help to be prevented from losing your muscle. Losing the muscle is a common side effect in case of dieting.
Drinking Cold Water
There are people that have the tendency of taking sugary drinks. But those who drink water instead are more successful at losing their extra weight. Sugary drinks contain lot of calories. Drinking water reduces your calorie intake. Moreover, drinking water speeds up the metabolism temporarily. 0.5 liters of water can increase resting metabolism by 10–30%. It will do this for about an hour. Cold water’s calorie-burning effect is greater. Because your body uses more energy to heat, the cold water up to your body temperature.
Water is also helpful to fill you up. Drinking water just a half an hour before eating will help someone eat less. Overweight adults also found that drinking half a liter of water before meals caused them to lose 44% more weight compared to adults who didn’t drink before their meals.
High-intensity interval training (HIIT) involves very intense and quick bursts of activity. This kind of workout can help a person burn large amount of fat by increasing body’s metabolic rate. This burning of fat continues even after the workout has finished.
Compared to other types of exercises, HIIT’s effect is greater. Moreover, you can burn a lot of fat in this way. 12 weeks of high-intensity workout can reduce fat mass by 2 kg and belly fat by almost 17%.
Lift Heavy Things
Compared to fat, body muscle is metabolically more active. Therefore, building muscle will help increase the metabolism. In this way, you’ll start burning more calories each day and even at resting time.
You can retain your muscle and combat drop in metabolism by lifting weights. This will cause weight loss. It has been observed in studies related to diet, that women who do HIIT can maintain body muscle mass, strength, and metabolism. But those who do not do it, also lost weight, but at the same time also lose their muscle mass. And they experience a decrease in body metabolism.
Stand UP and Avoid Sedentary Tasks
This is bad for your health if you sit too much times. It has even been dubbed as “The New Smoking.” Long period of sitting burns fewer amounts of calories. It leads to weight gain. In reality, compared to sedentary works, an afternoon of standing up at work will burn extra 174 calories. During desk job, you’ve to try to stand up for short periods of time. You’ve to do this to break up length of time you’re spending sitting down.
Green Tea/Oolong Tea
These teas increase metabolism by 4–5%. These teas can convert some of the stored fat in the body into free fatty acids. This can increase fat burning by almost 10–17%. But as the teas are low in calories therefore drinking green teas or oolong teas are good for weight loss as well as weight maintenance. These teas’ metabolism-boosting properties help prevent dreaded weight loss. This occurs due to decrease in body metabolism.
If you’ve the habit of eating peppers then your metabolism will increase. Peppers contain capsaicin substance. This substance can boost your body metabolism. It has been observed that capsaicin if taken at acceptable doses, can burn almost 10 additional calories per meal. Over the years, this could account for weight loss.
One of the major reasons of obesity is lack of sleep. There is significant negative effect of sleep deprivation on body metabolism. Lack of sleep causes increased level of blood sugar and insulin resistance. This in turn increases the risk of developing type-2 diabetes. This condition is responsible to boost hunger hormone Ghrelin (to eat more) and at the same time decrease fullness hormone Leptin. Sleep deprived people always feel hungry and they always struggle to lose weight.
Caffeine in coffee or tea boosts metabolism by 3–11%. Coffee also promotes fat burning mechanism. Coffee increases fat burning in lean women by 29%. And it is 10% for obese women. Coffee’s excellent effects on body metabolism as well as fat burning also contribute to weight loss and weight maintenance.
Replace Cooking Fats
Though coconut oil is a saturated fat but it is unlike other fats of its kind. Coconut oil contains a lot of medium-chain fats. These medium-chain fats increase the body metabolism more compared to long-chain fats. Long-chain fats are present in foods like butter. Medium-chain fats increase body metabolism by almost 12% if compared to long-chain fats. Long-chain fats raise metabolism by just 4%.
Last update: February 25, 2017 04:08:23 pm