The term metabolism is used to describe all chemical reactions that occur in the body and keep it alive.
The metabolism also converts nutrients in the food you eat into energy. It provides the body with energy to move, breathe, digest food and circulate blood.
The word “metabolism”, however, is used to describe the basal metabolic rate or the number calories you burn when at rest.
The higher your metabolism, the more calories that you burn when at rest. Your metabolism is affected by many factors, such as your age, your diet, your sex, your body size and your health status.
You can increase your metabolism and improve weight management by using several proven strategies.
Every meal should contain plenty of protein
Eating can temporarily boost your metabolism.
Thermic effect food (TEF) is what we call this. This is caused by the extra energy required to digest, absorption, and process your meal’s nutrients.
TEF is most affected by protein. Proteins require 20-30% of their energy to be used for metabolism compared to carbs (5-10%) and fats (0-3%)
It has been proven that eating protein can give you more of a feeling of fullness, and help you avoid overeating.
A higher intake of protein can reduce the slowing down in metabolism that is often associated with weight loss. It is because protein prevents muscle loss which is often a side effect of dieting.
You can burn more calories by eating more protein. You can feel fuller and avoid overeating by eating more protein.
Drink more water
Water is often better than sugary drinks for losing weight.
Sugary drinks are high in calories. By replacing them with plain water, you will automatically lower your intake.
Drinking water can temporarily increase your metabolism.
Drinking 500 ml (17 ounces) of water for an hour increases the resting metabolic rate by 30 percent.
If you’re trying to lose weight, water can fill you up. Drinking water 30 minutes before eating can reduce your appetite.
One small study revealed that those who drank 500 mL (17 ounces) of water for 30 minutes prior to meals over a period of 12 weeks lost almost 3 pounds (1,3 kg) more weight than those who did not.
You can lose weight by drinking water and keeping it off. Water temporarily boosts your metabolism, and it helps you feel fuller before meals.
Exercise at high intensity
High intensity interval training involves short and intense bursts.
Even after your workout, if this exercise is safe for your body, you can burn more fat if you increase your metabolic rate.
The HIIT method is thought to have a greater effect than other forms of exercise. HIIT can also help you lose weight.
Choose a sport that you already know, like running or biking.
Mixing your workout routine up and including a few intense exercises can help boost your metabolism.
Lift heavy items
Fat is less metabolically active. Building muscle will increase your metabolic rate, which can lead to burning more calories even when you are at rest.
Weight lifting can help you maintain muscle mass and counteract the loss of metabolism that occurs during weight loss.
The resistance training group is more effective than the control group at reducing total body mass, body fat, and abdominal fat.
Energy drinks contain ingredients that can boost your metabolism. Caffeine is a key ingredient, increasing the energy that your body uses. Taurine, an amino acid, is sometimes found in them.
Taurine may speed up metabolism and help you burn fat. These drinks may cause high blood pressure and anxiety in some people. The American Academy of Pediatrics does not recommend these drinks for children and teenagers.
Eating more frequently can help you lose fat. Your metabolism will slow down if you eat big meals and wait a long time between them. A small snack or meal every 3-4 hours will keep your metabolism going, allowing you to burn more calories throughout the day. A number of studies have shown that people who regularly snack eat less when they eat at mealtime.
Spice up your meals
Spicy foods contain natural chemicals that can boost your metabolism. You can increase your metabolism by adding a tablespoon of red or green chili powder to food. It’s temporary but the effects may accumulate if you consume spicy food regularly. Red pepper flakes can be added to pasta, chili and stews for a quick boost.
Enjoy a Black Coffee
You probably get a lot of energy and concentration from coffee. If you drink coffee in moderation, it may boost your metabolism for a short time. Caffeine may help you to feel less tired, and can even improve your endurance when you exercise.
Green tea and oolong are both rich in caffeine, which has been shown to boost metabolism for several hours. Drinking 2 to 4 cups per day of either green tea or oolong tea can help the body burn an additional 17% calories when doing moderately intense exercises for a short period.
Hypothyroidism can be treated
Low thyroid hormone levels can cause a slower metabolic rate.
Thyroid hormone increases oxygen consumption, respiratory rate and body temperature. This results in a higher energy expenditure.
Hypothyroidism can cause the body to burn less energy. They may have a slower metabolic rate and a greater risk of obesity and weight gain.
Those with hypothyroidism can have their resting metabolic rates increased by taking thyroid hormone-boosting medications.
Helping hypothyroidism improves metabolic rate, reducing the risks of complications.