To know how you can boost your metabolism naturally first we need to understand –
What is metabolism?
Metabolism is a term that is used to describe the chemical reactions in the body. And these chemical reactions keep your body functioning and alive. Somehow, you can use the term metabolism interchangeably with the number of calories you burn and metabolic rate. If you have a higher metabolic rate, it’s easier to lose weight and burn more calories. Having a higher metabolism will make you energetic and make you feel better.
Factors Affecting Metabolism
Here are few factors that affect your metabolism
– Body Composition
– Body Temperature
– Caffeine Intake
– Food Intake
– Activity Level
Here are the top 8 ways to boost your metabolism naturally
– Include Protein in Your Every Meal
You can boost your metabolism naturally for few hours by eating food. It’s called the Thermic Effect of Food (TEF). This is caused by extra calories that required to absorb, process, and digest the nutrients in your meals. Protein sources the largest rise in the Thermic Effect of Food (TEF).
TEF can boost your metabolic rate by 15-30%, compared to 0-3% for fats and 5-10% for carbs. Including protein in your meal help you to feel fuller and it will fend off you from overeating. According to a study, it is found that people are likely to have around 441 fewer calories each day when they take 30% protein in their diet. Eating more protein in your diet will boost your metabolism naturally and will always reduce the drop in metabolism.
– Add High-Intensity Interval Training (HIIT) in Your Workout
High-Intensity Interval Training (HIIT) exercise includes very intense and quick bursts of activities. High-Intensity Interval Training (HIIT) will help you boost your metabolism naturally as it will burn more fat even after your workout session is done. HIIT gives effects which is greater than any other type of exercise. HIIT helps you burn your stubborn fat and boost your metabolism naturally. After doing High-Intensity Interval Training (HIIT) your metabolic rate is higher for many hours.
-Drink More Cold Water
People who drink water instead of sugary drinks lose weight faster and hold it off longer. Since sugary drinks contain calories, replacing them with water decreases the calorie intake automatically. On the other hand, drinking water can temporarily speed up your metabolism. Drinking 17 ounces (0.5 liters) of water improves resting metabolism by 10–30 percent for around an hour, according to a study. This calorie-burning effect is amplified if you drink cold water, as your body expends energy to warm it to body temperature. Drinking more cold water will lead to boost your metabolism naturally.
Drinking more water will also make you feel full for longer. In the study, it has been shown that drinking water half an hour before eating makes you eat less. According to a study of overweight people, those people who drank half a liter of water before meals lost 44% more weight than those people who did not.
– Eat Spicy Foods
Capsaicin, a compound that is found in peppers/spices, can help to speed up your metabolism. Many people, however, are unable to absorb these spices in the quantities needed to have a major impact. At sufficient doses, one study of capsaicin estimated that consuming peppers would burn an extra 10 calories per meal. For an average-weight male, this could result in a weight loss of 1 pound (0.5 kg) over 6.5 years. The results of adding spices to your food can be minor on their own but when paired with other metabolism-boosting techniques, it can have a slight benefit to boost your metabolism naturally.
– Lift Heavy Things
Muscle is more metabolically active than fat, so adding muscle workouts will help you burn more calories. If you lift heavy things, it will lead you to burn more calories every day, even though you’re not doing something extraordinary. Lifting weights can also help you maintain muscle mass and fight the metabolic slowdown that can occur when you lose weight. In one study, 48 overweight women were placed on an 800-calorie-per-day diet and given the option of doing nothing, no aerobic, no exercise, or no resistance training. Women who did resistance training after the diet kept their muscle mass, metabolism, and strength. Others lost weight, but they also lost muscle mass and had a slower metabolism.
Sitting for a long period of time is harmful to your health. It’s also been called “the new smoking” by some health experts. This is partially due to the fact that sitting burns fewer calories which can result in weight gain.
If you have a desk job, try to stand up for short periods of time so that it will break up the length of time you are spending sitting down on a desk. Try to stand up rather than sitting, because it will be led to burn more calories and boost your metabolism naturally.
Green and oolong tea can boost your metabolism naturally by 4–5%. , Green Tea and Oolong Tea aid in the conversion of some of your body’s stored fat into free fatty acids, which can boost fat burning by 10–17%. Drinking these teas can help with weight loss and weight maintenance because they are low in calories. Try to include Green Tea or Oolong tea in your daily life and it will boost your metabolism naturally.
Their metabolism-boosting properties are meant to help you avoid the dreaded weight loss plateau that happens when metabolism slows down. However, some studies indicate that these teas have little effect on metabolism. As a result, their impact can be minor or limited to a specific group of people.
Coconut oil has a higher proportion of medium-chain fats than other saturated fats. Long-chain fats, such as those which is found in butter, can slow down your metabolism. On the other hand, Medium-chain fats can boost your metabolism naturally. In one study, researchers discovered that medium-chain fats increased metabolism by 12% while long-chain fats only increased it by 4%. Coconut oil’s specific fatty acid profile can have significant weight loss benefits and boost your metabolism naturally if you replace any of your other cooking fats with coconut oil.
You can boost your metabolism naturally by making healthy dietary and lifestyle improvements in your daily life. There are many ways to boost your metabolism naturally, from reducing tension to integrating strength training and HIIT into a workout. Before modifying your diet or changing your workout routine, it’s always a good idea to consult your doctor. Here we have discussed 8 ways to boost your metabolism naturally, try to incorporate these in your daily life in order to boost your metabolism naturally.