Do you think some people are naturally blessed with a lean body when you have to struggle hard to shed those extra pounds? Well, more than a blessing, their high metabolic rate plays a vital role in keeping them fit and healthy.
Metabolism is the chemical reaction in our body that converts food into energy. This energy is what keeps us going and helps us perform our daily tasks efficiently.
A high metabolism determines how quickly you burn calories or lose weight. But, at the same time, a slow metabolism can lead to unwanted weight gain and other health issues.
Metabolism is responsible for burning fat and calories, but it also helps regulate breathing, blood circulation, digestion, and body temperature. Although age, gender, genetics and weight gain can affect your metabolism, you can still boost it by adopting a healthy lifestyle.
If you want to lose weight fast, boosting your metabolism is the first and most important step in your weight loss journey. However, if you are wondering how to boost it? Do not worry; this article will help you understand metabolism and the different ways to boost it naturally.
It is a set of chemical reactions that occur in the cells of all living organisms. All chemical responses like respiration, digestion, blood circulation, reproduction, growth, etc. are part of.
Metabolism involves two types of activities:
Anabolism is called constructive metabolism. It stores energy for future use in the form of carbohydrates, proteins and fat molecules. Moreover, it is responsible for the growth of new cells and the maintenance of other body tissues.
It is different from anabolism. Catabolism is a destructive metabolism. The process produces energy for all cellular activity in the body. Large carbohydrate and fat molecules break down to create energy. It helps the muscles to contract, generate heat in the body and eliminate toxins.
- Age – Age affects everything. Just like our skin, body, and bones, our metabolic rate also slows down as we age. Loss of muscle mass, hormonal changes and neurological processes affect metabolic rate. So, as soon as you reach your thirties, your metabolism starts to slow down.
- Muscular mass – Muscle mass is the number of muscle tissues in your body. The more muscle mass you have, the more energy your body needs. As you age, your muscle mass begins to decline, which slows down your metabolic rate.
- Genre – Men have a higher metabolic rate than women and burn more calories. Even when seated or at rest, men tend to burn more calories than women due to their high metabolic rate.
- Physical activity – Exercise helps boost your metabolism and burns calories at a faster rate. Bodybuilding, bodybuilding, bodybuilding, etc. can help you improve and maintain your metabolic rate.
- Hormonal factors – Hormonal changes or an imbalance like thyroid can affect your metabolism. So, if you witness sudden weight gain or loss, get yourself checked for any hormonal imbalances.
Although some factors such as age, gender and genes are beyond our control, we can still boost our metabolism by making a few healthy changes to our daily lives.
1. Eat enough
Some people reduce their calorie intake to lose weight quickly. However, eating less is a mistake because not consuming enough calories can lead to muscle loss in your body.
Plus, when you eat less, your body stops burning calories to conserve energy for vital functions. So instead, eat and exercise to burn the excess calories.
2. Build more muscle
Our body burns 60-80% calories every day to keep us alive. Each muscle uses six calories a day to stay functional. So if you want to lose weight fast, build more muscle mass to speed up your metabolism.
3. Drink plenty of water
Water is essential for burning calories. When our body is dehydrated, our metabolism automatically slows down.
Drinking cold water also boosts it. Drink at least 8-10 glasses of water every day instead of sodas and drinks.
4. Drink green tea
Green tea is full of antioxidants which help flush out toxins from our body. Drinking green tea twice a day can help boost your metabolism and keep you hydrated.
Regular consumption of green tea can also help you lose that stubborn belly fat, provided you eat in moderation and combine with daily physical activity.
5. Muscle training
Strength training involves your muscles. It helps build muscle mass: more muscle mass, more energy to store, and more caloric deficit in the body.
Lifting weights, pushing heavy objects, or exercising with weights on your body can help you build more muscle mass and improve your metabolism.
6. Reduce stress
Excess stress leads to the production of cortisol, the stress hormone. Cortisol also regulates our appetite. Therefore, an increase in stress levels can directly affect our food intake and slow down our metabolism.
Practice mindful meditation to avoid stress. A short walk in the park or indulging in your favorite hobby can also help reduce stress.
7. High Intensity Interval Training HIIT
Just like strength training, high-intensity workouts can also help boost your metabolism.
High-intensity exercises increase your heart rate, pump more blood throughout your body, and help burn more calories in the process. You can also do high-intensity cardio like swimming, cycling, or rock climbing to increase your heart rate and boost your metabolism.
8. Get enough sleep
Sleep deprivation can lead to binge eating due to the release of the hormone ghrelin, which causes hunger.
Getting enough sleep is crucial for maintaining hormonal balance in the body and boosting metabolism. Sleep deprivation can also lead to stress which in turn affects appetite. So, get a good night’s sleep to increase your metabolic rate.
9. Take Vitamin B
B vitamins such as thiamin B1, riboflavin B2 and pyridoxine B6 play a vital role in increasing the metabolic rate.
To get enough vitamin B, include bananas, eggs, potatoes, spinach, peanut butter, etc. in your diet. You can also take vitamin B supplements to meet your daily needs.
10. Eat at regular intervals
Eating meals at regular, fixed intervals helps the body maintain its metabolic rate. Eat small meals or snacks at regular 2-3 hour intervals to boost your metabolism.
Not eating for long hours can starve your body and lead to a calorie deficit. Additionally, long intervals between meals can slow down your metabolism in the long run.
Metabolism is the chemical reaction that controls other chemical reactions in our body. Therefore, a slow metabolic rate can mess up the whole system. However, you can adjust your body’s rhythm by incorporating healthy lifestyle changes, such as a good sleep pattern or staying active, eating right, etc.
Every person is different and has a different metabolic rate. At the same time, some people can eat whatever they want and still be slim. On the other hand, some can gain weight in the blink of an eye.
Before you start comparing yourself to others or starving yourself to achieve your body goals, pause for a moment. Understand your body, see what routine works best for it, what foods and exercises help it stay in shape, and do it accordingly. Eat more often if you want to lose weight. Never rush, especially when it comes to your body and your health.
Age is the most common factor that slows down our metabolism. So don’t worry if you suddenly find yourself a few pounds over your usual weight; it is completely natural. Simply stay active, eat healthy, exercise daily, and live a stress-free life to keep your metabolism running at its optimal level.
A high protein diet helps boost metabolism by 80-90%. More protein helps build more muscle mass and increases your body’s metabolic rate. Consult your doctor in case of sudden weight gain or loss to check for hormonal imbalance.
Frequently Asked Questions (FAQs)
Q. How do you lose weight with a slow metabolism?
A. Eating after a long break can slow down your metabolism and lead to weight gain. Eat at regular intervals to lose weight.
Q. Can a faster metabolism cause you to poop a lot?
A. There is no definitive answer to that. Digestion is not directly related or related to metabolism. People with fast metabolisms might not poop as often as people with slow metabolisms.
Q. Which food is good for increasing metabolism?
A. Protein-rich foods such as eggs, milk, cheese, dairy products, nuts, and seeds help boost metabolism. Then chili peppers, peppers, coffee, tea, beans, ginger, mineral-rich foods, apple cider vinegar, etc. can also help increase your metabolic rate.
Q. Can eggs boost metabolism?
A. Eggs are an excellent source of protein. A high protein diet helps boost metabolism by 80-90%. So yes, eating eggs boosts your metabolism.
Q. What fruits help boost metabolism?
A. All fruits are good for the body. Still, watermelon, cantaloupe, and honeydew are fruits that naturally help boost your metabolism. Watermelon also helps with weight loss thanks to the amino acid arginine, which reduces body fat.