Metabolism is referred to the chemical reactions that occur in the body. These reactions keep the body organs functioning well. But there is another meaning for metabolism, which is the number of calories burned by the body. The higher the metabolism is of a person, the easier it is to lose weight and maintain it. A person having a high metabolism rate means they feel more energetic to perform.
Some people also have a low metabolism. It may be due to genetic conditions, medical conditions, or just plain bad habits that destroy metabolism.
This article gives you easy ways to increase metabolism.
- Eat Protein
Eating food is the easiest way to boost metabolism. The food we eat acts as fuel for the body and this food is consumed by the body for the organs to function better. This consumption of food by the body is called the thermic effect of food (TEF). This effect is caused when the body requires extra calories to digest and process the nutrients in the food.
So to increase the metabolism, it is necessary to eat food that gives rise to the TEF. Protein causes the largest rise and increases the metabolism rate by 30% when consumed, whereas carbs cause the TEF to rise by 5-10%. So it is advisable to eat protein-rich food so that you feel full for a longer time and consume fewer calories. You can also take protein supplements from the best Canadian online pharmacy, which offers a broad selection of affordable products. You can catch really good deals here.
- Drink More Water
Water is the most essential element for the body. The body needs water to function at its best. People who drink more water lose weight fast and maintain it. People who consume sugary drinks instead of water, pack on fats, carbs and their bodies find it difficult to burn those fats hence they gain weight.
Drinking water half an hour before a meal keeps the stomach full, and you end up eating less, which in turn, makes the body consume fewer calories. So make a habit of bringing your water bottle everywhere with you so you keep on taking little sips of water more often.
- Do a HIIT Workout
High-Intensity interval training (HIIT) is a quick workout technique recommended by fitness experts all over the world. This workout contains short, quick, and intense activities after fixed intervals. This technique helps you lose more fat and increases your metabolic rate. You burn fat even after you are done with the workout. So even if you perform other exercises, mix a short time of HIIT in your routine to effectively increase metabolism and lose weight.
- Drink Green Tea
Green tea has been in use in different cultures all around the world for centuries. Ancient Chinese and Indian cultures used green tea for several reasons due to its amazing health benefits. The catechins in green tea interact with the body and help flush out toxins. This helps clean out the digestive system, and you end up having a boost of metabolism.
Also read: Metabolism boosting drinks and smoothies
- Reduce Stress
Stress is one of the destructive phenomenons for the body. A body under stress produces the hormone cortisol, which helps regulate appetite. People who undergo stress produce more cortisol than usual and end up eating more. This is also called stress eating. So if you have stress, look for some de-stressing exercises online or join a group that may help you reduce stress. You may also consider therapy.
- Sleep Well
Sleep is extremely important for the body. It helps the body to heal and relax. When we go to sleep, our bodies go into repair mode, and the organs start functioning to repair any damage. Get plenty of sleep so your body works to improve metabolism levels. Adopt good sleeping habits if you have trouble sleeping. This may include switching off the lights, turning off all electronic devices from the room, including cell phones, and making your bed comfortable. You can even use a dab of lavender essential oil on your temples or pillow, so your nerves relax.
- Eating Enough Calories
It is a bad idea to skip meals so you can lose weight. This harms the body and has a negative impact on metabolism as well. A female adult needs 1600-2400 calories per day, and a male adult needs 2000-3000 calories per day. Take meals in limit of a fixed amount of calories so you don't go overboard and also not fall short of it. You can even count macro calories in your food by installing an App or online.
- Take Vitamin B
Vitamin B plays an essential role in regulating the metabolic rate. You can either take these vitamins in the form of tablets/capsules, or you can take them in the form of food. Some of the foods rich in vitamin B are:
- Peanut butter
- Whole-grain foods
Read next: A Layman's Explanation of High Metabolism