Before jumping on how to improve metabolism, you need to understand what metabolism is and how it is essential for the body. Metabolism is a necessary chemical process of converting what we eat and drink into energy to maintain life in our bodies. Our bodies take up this energy to synthesize hormones, sugars, tissue and cell repair, reproduction, and cell growth. During rest also our bodies need the energy to do work such as blood circulation, breathing, digestion, cell repair, and so on. The minimum energy required by the body for these chemical processes is called the BMR, which varies from person to person.
You may have encountered one or two people in your life who eat anything at any time and still not gain weight; this happens because their metabolic rate is high, and a person who has slow metabolism has a tendency to weight gain. Keeping a proper metabolic rate is essential so that we don’t invite metabolic disorders in our bodies and stay healthy. However, factors such as age, gender, and genetics cannot be changed, but there are some other ways to improve metabolism:
1.
Never skip a meal or breakfast:
Breakfasts are considered nutritious and much more necessary than other meals. Skipping breakfast can be detrimental as it slows your metabolism down. When you don’t feed, the brain sends an energy-preserving message to the rest of the body to preserve the accumulated fat you want to remove. Eating within an hour of waking shines the metabolic thermogenesis, which covert the food into energy. Instead of eating two meals, eat 5 to 6 small meals will enhance metabolism and keep one energetic all day. In other words, when one eats meals at specified intervals, blood sugar levels will be maintained by the body; any decrease in your metabolism will cause your muscle to become fuel for energy, which leads to fatigue. Also, try to include protein in breakfast to kick start a day. If you are busy and going to skip the meal, then keep some nuts or healthy food with you to maintain metabolism as it is rather than sending the body to starvation mode.
2.
Protein consumption:
Protein is one of the great sources to get energy. When you consume protein more than other nutrients, you will feel fuller and prevent yourself from overeating. High intakes of protein increase metabolism, decrease appetite, and alter many hormones that regulate weight. Our body consumes more calories to digest protein than fat or carbohydrates. The cycle of insulin secretion into our bloodstream, which can improve metabolism, is also aided by protein. Thus, include protein sources such as fish, white chicken, tofu, nuts, boasts, eggs, and milk products with low-fat content in daily diet. However, the excessive protein could be harmful to the kidney, so one should not exceed the body’s protein level. Also, before taking any protein supplement, consult your doctor.
3.
Stay hydrated:
All chemical reactions in your body depend on water, including metabolism. Water not only takes away toxins from the body but also increases the metabolic rate of the body while providing cells with nutrients and allowing them to eliminate toxins and metabolic waste. As hydration reduces, the body’s capacity for generating and absorbing energy is decreased. Dehydration leads to shrinkage of cells, which signals to the body to slow down the metabolic process, and eventually, few calories will burn. So, to improve metabolic rate, hydration is necessary. For that,
· Drink a minimum of 2 to 2.5 L of water per day
· Increase fluid intake
· Never go out without water
4.
Include metabolism boosting food in diet:
Food plays an important role in improving metabolism- it raises the level of energy and helps to enhance metabolism. Certain foods that boost metabolism:
· Green vegetables: Go green to enhance the metabolic rate of body. Spinach, broccoli, bell pepper, beans improve the body’s metabolic rate and burn fat.
· Dark chocolates: Dark chocolates are considered metabolic boosters as they contain monounsaturated fats. Chocolates, with more than 70% of cocoa, will keep the body active and healthy while a small chunk of dark chocolate per day considered beneficial for one’s well-being.
· Fruits: Fruits like berries, orange, grapes, lemon metabolize fat faster and provide energy with weight loss.
· Nuts and seeds: Nuts and seeds, such as almonds, walnut, and flaxseeds, are a great source of protein, and their daily consumption improves metabolism and provides energy.
5.
Sip some green tea:
According to research, green tea can boost metabolism by 4 to 5% as green tea can convert stored fat into free fatty acids and induce fat burning. One should incorporate green tea in breakfast to improve metabolic rate. Also, green tea has antioxidants that prevent cell damage and improves the immune system.
6.
Be active:
Exercise helps to increase metabolism. Perform the acute cardiac task for 30 minutes or more per day, and the metabolism can be spiked up to 2 hours after that. Perform resistant exercise 2-3 days a week to increase muscle weight and therefore boost the remaining metabolic rate to consume more calories 24/7!
7.
Take less stress and good sleep:
Our bodies need sleep to maintain proper function and well-being. Sleep loss has a significant impact on metabolism. If one doesn’t get adequate sleep, hormones that regulate metabolism disturbs and slower the metabolism. As a result, weight gain occurs. Also, less sleep leads to stress, which again lowers the metabolism. Excessive stress causes accumulation of stress hormones, which slows the digestion process. According to research, in stress body feels hungry as it needs the energy to fight against stress. This leads to sugar craving and, eventually, unhealthy weight gain. So, to improve metabolism, stress management, and sound sleep is required. For that, one should practice some meditation, yoga, relaxation exercise, and so on.
Conclusion:
The metabolic rate always works according to age, gender, and genes. However, making small changes in lifestyle and combining the tips mentioned above into your daily routine can improve your metabolism and keep your body healthy. Having a higher metabolism can help with weight loss while giving you more energy.
