Metabolism is one of the popular terms in the health sector. It’s used to describe how fast the human body can burn calories to produce energy at rest. While doing nothing, our body uses energy to run basic metabolic activities like food digestion, breathing, blood circulation, tissue repair, and so on. Since it helps in burning calories and fat, it became a topic of interest in losing weight. The level of energy required to run this activity varies depending on age, genetics, sex, and other factors. Even though you cannot control some of these factors, there are many other ways you can boost your metabolism, such that your body burns more calories.
Here are the easy ways to increase your metabolism:
Eat spicy food
Experts have discovered that some spicy foods like pepper contain a compound that stimulates metabolic rate in the body. A study approves this compound to be capsaicin, which, if taken at an acceptable level, can help burn ten more calories in every meal. Although this appears quite insignificant, it’ll be effective when combined with other metabolism-boosting activities.
Reduce your stress level
Our body has a way of adapting to every situation to keep us alive. This is no exception when we are stressed. Cortisol is a well-known hormone released in excess in response to stress. This hormone affects our appetite and motivates us to eat. An excess of it released spices up craving and motivation, which is why a study found that people with eating disorders have high levels of cortisol hormone. Stress can also affect sleep and eating patterns, both of which play a major role in metabolic rate. Meditation is a good way to calm your nerves and relieve stress.
Have quality sleep
Not having adequate and quality sleep is discovered to affect metabolic rate negatively. When you are sleep-deprived, your body works to conserve energy, perceiving an abnormal situation. This causes a fall in the rate of metabolism. Sleep deprivation also affects hormones like ghrelin and leptin, which control hunger and satiety. With low leptin and high ghrelin, humans will be stimulated to eat more than necessary. A study also shows that metabolism in people involved fall when they sleep less and return to normal as they sleep longer. The length of sleep required is different for each person. However, an average of 7 hours of sleep for adults is recommended.
High-intensity interval training is another excellent exercise that can help you scale up your metabolism. As the name implies, it involves fast and intensive action. These actions last for some minutes, after which you take a break and repeat it. It’s discovered to help burn fat as it raises the rate at which the body burns calories during and hours after exercise. It’s, however, advisable to go for easier options like running than the intense exercise you’re unfamiliar with. As you get stronger and used to exercising, there’s nothing wrong with scaling up your game.
Lean muscle is a good replacement for fat to raise your metabolism and burn more energy at rest. A good way to build muscle is to practice resistance training. This involves lifting weights or using body weight or resistance bands to build lean muscle. As you build more muscle, your body will need to use up more energy, and thus you will have a higher metabolism.
Consume more protein
Reducing food intake tells your body that something is wrong, and the metabolism rate decreases. However, you can boost your metabolism while eating more foods. How? Our body needs the energy to digest the foods we consume and turn them into absorbable nutrients and energy. This is referred to as the thermic effect of foods. In all three classes of food, protein has the highest thermic effect of around 20 to 30 per cent compared to 0 to 3 per cent and 5 to 10 per cent in fats and carbohydrates, respectively. Therefore, when having more protein in your meals, you have to worry less about excess calories because 30 percent of it will be used to process the food. Moreover, your chances of overeating are slim due to proteins’ high satiating effect.
Drink lots of water
Water is essential in keeping our body at optimum functioning. Studies show that people who drink water experience increased fat oxidation at rest. Water also helps fill up the space in our stomach, thus reducing consumption. Since water contains zero calories, it’s more efficient in aiding metabolism temporarily.
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Recommended books for further reading:
- Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease
- Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out
- Water – The Wonderful and Unique Life Source
- Perfect Health
- Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life
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