how to lose weight Oct 07, 2019

How To Boost Metabolism

Metabolism plays an essential role in losing weight and burning calories. Metabolism is a process in which the nutrients and oxygen combines together to produce energy. The more the calories burn the more energy will produce.

That is why, it is necessary to boost metabolism system to burn more calories and producing energy. This process results in to gaining more energy and losing weight. Those people who have lean body have high metabolism process and those who are obese tend to have low metabolic speed. However, to increase metabolic rate one should perform exercises, which can boost metabolism speed to higher level.

Aerobic or cardio exercise is the best way to improve metabolism. It helps in burning calories and increasing blood circulation in the body that improves metabolism. There are various types of cardio exercises like cycling, running, swimming, etc that one can do to boost metabolism. These exercises burn the calories and unnecessary fat. Doing these exercises for 20 minutes non-stop gives fast results.

Muscle building exercises or Strength training is very necessary for improving metabolic function. Strength training helps in breaking down the fat and burning calories at faster rate. The lean muscles in human body burn more calories than fatty tissue, even when one is not exercising. Building lean muscle efficiently boosts metabolism, which helps in burning calories while even eating. Combination of aerobics and strength training workout provides benefits to the maximum in losing weight.

You can also boost your metabolism by eating smaller meal portions but more often approx 5-6 times a day. Keep the meals as natural as possible and high in protein and fibre with reduced carb intake.

1) Taking Small and frequent meals

Eating food at regular intervals can help in increasing metabolic rate. If you have a small and frequent meals or snacks at every 3-4 hourly intervals, keeps your metabolism cranking that will help in burning more calories over the course of the day.

2) Drinking adequate water

Keeping your body hydrated is crucial for the body to function in the best way. Studies have shown that drinking about 500 ml (half a litre) water immediately after waking up in the morning, can boost your metabolism by about 20-30 percent for up to an hour. Drinking water helps in cleansing your body of waste and acts as an appetite suppressant. Drinking cold water is even better as your body uses energy to heat it up to body temperature. Thus is called Thermic Effect of water.

3) Stress and weight connection

Body’s metabolism slows down during stress that leads to weight gain as we crave for foods which are high in fat and sugar especially when we are stressed or depressed. Chronic stress or poorly managed stress directly affects hormone levels, and it causes the body to produce more cortisol than usual. Elevated cortisol levels stimulates the appetite resulting in weight gain. Stress triggers the quality of sleep also, which influences metabolism.

4) Exercise to increase metabolism

Exercising helps in building lean muscle mass which increases Resting Metabolic Rate (the amount of calories body burns while at rest). Strength training (also known as Resistance Training or Weight Training) helps in building muscles more effectively. Regular exercise for about 45-60 minutes could set you up for a speedier metabolism. Therefore, always focus on what really does make a difference I.e. Exercise.

5) Foods to boost metabolism

Protein rich foods like meat, fish, eggs, dairy products, legumes, nuts and seeds helps in increasing metabolic rate. Proteins also helps in maintaining muscle mass and prevent you from overeating. Foods rich in iron, zinc and selenium plays vital role in proper functioning of Thyroid Gland. Incorporate these in daily menu. Caffeine present in tea or coffee increases body’s capacity to burn more fat. Different spices and herbs have metabolism boosting properties.

Conclusion

Positive lifestyle and healthful dietary changes are the key to increase one's metabolism. It helps in building healthier immune system and boosts overall health.