Metabolism refers to all the chemical reactions and processes that occur in your body to keep you alive. It is essential that it is kept up and going for the proper functioning of your organs and systems, and for your overall health. If your metabolism is high, you are able to do a lot of things, and you feel fine and good. If it is not, you are low energy and unable to perform at your best.
To boost your metabolism, there are certain practices that you should strive hard to include to your routine. The following are things that you have to do to improve your metabolism for the good of your overall health and wellbeing:
Do not skip breakfast.
Many say that breakfast is the most important meal of the day because it sets the tone for how the rest of your day plays out. If you start your morning with a healthy and balanced meal, you are giving your body sufficient fuel to accomplish various tasks in the next several hours. Even if you are trying to lose weight, you should try to eat something to start your day so that you do not put yourself at risk of feeling dizzy or nauseous due to an empty stomach. Eating nutritious foods for breakfast, like whole grain toast, eggs, oatmeal with berries and almonds, and milk, is a good way to kickstart your metabolism.
Consume more protein.
Every time you eat, your body experiences a rise in TEF, or thermic effect of food, and starts the digestion and absorption of the nutrients you consumed. Among all the food groups, it is protein that triggers the highest increase in the body’s TEF. It causes a 15%-30% increase in your metabolic rate, while carbohydrates and fats only raise it by 5%-10% and 0%-3%, respectively. By having more protein in your diet, you can feel full faster and avoid eating extra calories that you do not really need. Good examples of healthy protein sources are milk, yogurt, cheese, eggs, white-meat poultry, seafood, broccoli, and oats.
Drink cold water.
Drinking a glass of cold water in the morning or before every meal has a positive effect on your metabolism. According to studies, it can cause a temporary increase in your metabolism and facilitate a more efficient burning of calories. This is because the cold water lowers your body temperature for a bit, and your body responds by using up more energy to raise your body temperature back to normal. By drinking water before meals, you are also helping your body get that feeling of fullness, resulting in eating less. If you can make that a habit, you can lose weight faster and more effectively, and have that fit and trimmed body in no time.
Do more physical activities.
Health experts always advise everyone to be more active for the sake of their health. If you spend several hours of your time at work just sitting in front of your computer, you should find the time to stand up and stretch. Being sedentary burns very few calories, and it can be detrimental to the different vital organs of your body. Physical inactivity can make you more prone to diabetes, obesity, high blood pressure, depression, anxiety, colon cancer, osteoporosis, cardiovascular diseases, and lipid disorders. To protect yourself, you should take a few short breaks to stand up and walk around while at work, get yourself a standing desk, or exercise before or after work.
Eat spicy dishes.
Capsaicin is an active and potent compound found in chili peppers. It is responsible for chili’s hotness, and offers medicinal value, such as relieving joint and muscle pains. It has also been found to be capable of lowering blood pressure levels and reducing appetite. When it comes to metabolism, it can trigger a boost and help you burn more calories. A study found that eating peppers can give you 10 extra calories burned per meal.
Use coconut oil when cooking.
Coconut oil contains high amounts of medium-chain fats, which are helpful in increasing metabolism. In comparison to butter, which is rich in long-chain fats and can cause only a 4% increase in metabolism, it can raise your metabolism by as much as 12%. Thanks to its health-friendly fatty acid profile, coconut oil is an excellent alternative when you want to cook different kinds of dishes that can help you lose weight efficiently.
Get enough sleep.
There is a connection that exists between sleep and obesity. According to research, not getting enough sleep at night can increase a person’s risk of obesity. This is believed to be due to how a lack of sleep slows down one’s metabolism. If you are getting less than 7 hours of sleep a day, you also become in danger of diabetes because your insulin resistance and blood sugar levels become a mess. To avoid these risks, you should create a quiet and comfortable sleeping environment to enjoy uninterrupted and high quality slumber every night.
Drink green tea.
Various studies have found that green tea has the ability to boost metabolism by 4%-5%. If you regularly drink green tea, you can have some of your stored fats be converted into free fatty acids, and enjoy a rise in your body’s fat burning rate by about 10%-17%. In addition, because green tea contains very few calories, it is beneficial to people who want to lose weight and get rid of those unsightly flabs in their bodies.
Build your muscles.
Muscles can help burn extra fats in the body and raise your metabolism rate. Even if you are resting, strong and toned muscles can facilitate calorie-burning, making losing weight or weight maintenance easier. They can also help keep your bones strong and dense, your ligaments and tendons durable, and reduce your risk of heart disease, chronic disease, and injuries. Some good examples of muscle-building exercises are squats, deadlifts, pull-ups, bench press, dips, and military press.