Increasing metabolism is the weight loss community’s holy grail, yet the rate at which your body burns calories relies on a variety of factors. Some people have a quick metabolism by genetics. Males frequently expend more calories than females do, even while they are sleeping. Additionally, metabolism often starts to steadily drop after the age of 40. Regardless of the fact that you have no influence over your age, gender, or ancestry, there are still ways to speed up your metabolism.
A complex network of hormones and enzymes called metabolism transforms food into fuel and controls how effectively that fuel is used. Gender (men typically burn more calories than women) and the percentage of muscle mass both have an impact on metabolism. Although everyone of us is born with a specific degree of metabolism, there are things we can do to naturally increase it.
While increasing metabolism may aid in calorie burning and weight loss, it must be a part of a comprehensive plan that also includes a balanced diet and frequent exercise.
Discover 7 strategies in this article that could aid in boosting metabolism.
1. Focus on hydration
Water is required by your body to metabolise calories. If you are even a little bit dehydrated, your metabolism might slow down. Adults who consumed eight or more glasses of water each day burnt more calories than those who only drank four, according to one study. Consume a glass of water or similar unsweetened liquid before each meal and snack to stay hydrated. Additionally, fresh fruits and vegetables, which are naturally hydrated, are a healthier alternative to pretzels or chips.
2. Focus on Healthy and Timely Snack Breaks
Increased calorie consumption can aid in weight loss. Your metabolism slows down between meals when you consume substantial meals with a lot of time between them. If you eat a light meal or snack every three to four hours, your metabolism will function more effectively throughout the day. Additionally, numerous studies have revealed that persons who frequently snack eat less during meals.
3. Increase Your Protein Intake
Protein causes your body to expend a lot more calories in the digestion process than fat or carbohydrates do. If some carbohydrates are swapped in their place as part of a balanced diet, lean, protein-rich meals can boost metabolism at lunchtime. Excellent sources of protein include lean beef, turkey, salmon, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
4. Consume Green Tea
The benefits of caffeine and catechins, which have been shown to stimulate the metabolism for a couple of hours, can be obtained by drinking green or oolong tea. According to research, consuming 2 to 4 cups of either tea may encourage the body to burn 17% more calories for a brief period of moderately intense exercise.
5. Do Some Intense Workouts
You must perform high intensity exercises if you want to maintain a high metabolism and fat-burning rate for hours, rather than just the short period of time you exercise. You can attempt HIIT, running, swimming, and cycling as exercises to boost your metabolism and burn fat. Along with that, it burns calories quickly.
6. Maintain Your Sleep Cycle
Are you conscious of the fact that while lack of sleep can result in an imbalance and improper management of the hormones linked to appetite and hunger, sleep may not reduce or boost metabolism? A lack of sleep can increase your appetite, cause you to eat in the middle of the night or want sugar, and cause you to consume more calories than you should. The metabolism will be impacted by this energy surplus, causing a progressive weight increase.
7. Consume Nutritious Diet
You should regularly include foods that can speed up your metabolism in your diet. Avocado, red fruits (rich in antioxidants), pineapple, kiwi, lemon, ginger, cinnamon, grapefruit, dairy products (high in protein), fish, eggs, lentils, apples, dairy products (high in protein), etc. Make sure you’re eating healthfully and exercising frequently.