Metabolism is a process by which the body burns calories for energy. You will feel more energetic if you burn more calories and give it a metabolic boost. It is also a better and easier way to lose weight.
The metabolic rate is the rate at which the body burns calories and it varies from one individual to the other. It is dependent on various factors such as age, gender, weight, muscle mass, activity level, body fat, etc.
Here are some tips to improve your metabolic rate
1) Take protein-rich diet
Protein boosts the metabolic rate by 15-30% as compared to carbohydrates and fat. Consumption of protein makes you feel fuller for longer and prevent overeating.
2) Drink more water
- Staying hydrated is necessary for the functioning of the body at its best as water involves in the chemical reaction to process the calories and daily water intake should be 1.5 litres to lose weight and optimal metabolism.
- It is also found that if the calorie-burning process increases with the consumption of cold water as the body uses energy to heat it up to body temperature.
- If you take sugary beverages then immediately replace it with water to reduce your calorie intake.
- Drinking water before half an hour of a meal makes you eat less.
3) Start your day with green tea or oolong tea
- Green tea is the thermogenic drink to rev up your body in the morning. Also, contain s the polyphenol antioxidants which protect against the chronic disease such as cancer and diabetes.
- Drinking green or oolong teas are good as low in calories thus helps in weight management. They convert stored fat into the free fatty acids to improve the fat burning process.
- It has been shown that these teas increase metabolism by 4-5%.
4) Get enough sleep
Lack of sleep is the reason behind the risk of obesity and it is found that adult needs 7-8 hrs of sound sleep per night.
- Little sleep stimulates the activity of hunger hormone “Ghrelin” and decreases the activity of fullness hormone leptin that is why sleep-deprived people struggle to lose weight and feel hungry.
- The negative impact of sleep deprivation are slow metabolism, increases glucose level and insulin resistance thus people with lack of sleep are more at risk of type 2 diabetes.
Just as green tea, caffeine in coffee stimulate the metabolism and fat burning process thus it contributes to weight loss and weight management process.
6) Replace cooking oil with coconut oil
- Coconut oil has a high amount of medium-chain fats as compared to other oils contain more amount of long-chain fats.
- Due to the unique fatty acid profile of coconut oil, has modest benefits on metabolism and weight loss.
7) Increase vitamin B intake
Vitamin B has a major impact on metabolic rate especially vitamin B1, B2 and B6. Thus it is required to add vitamin B containing food in a meal including Bananas, baked potatoes, spinach, orange juice, peanut butter,whole-grain foods etc.
8) Eat Spicy Foods
- Add some spicy things such as wasabi or cayenne pepper flavours up the dishes and also has some benefits.
- Like the Cayenne pepper has the potential component capsaicin boost the metabolism and maintain weight. So try to sprinkle little spices in your lunch meal or evening soup.
However, it is hard to tolerate the required amount of chillies for significant effects – you don’t have to push your spice capacities in specific.
9) Eating at regular intervals
- Eating at consistent times balance the metabolism and makes you healthy. Having food at regular time interval increases the metabolism for a few hours and this called the thermic effect of food. Eating food frequently is necessary as calories from food needed to digest, absorb and process the essential nutrients from the meal.
- Taking small meals every 3 -4 hours intervals speeds up the metabolism. Otherwise, if you eat a lot at a time and then spend long periods without eating, your metabolic rate slows down and store more fat cells.
10) Be stress-free
- Stress has a significant impact on metabolism as when you stressed up, your body releases more cortisol hormone than usual.
- Cortisol is responsible for maintaining appetite. When its level goes up results in unhealthy eating pattern and disrupt metabolism.
11) Avoid Refined foods
White flours and sugar usually find in refined foods such as Pastries, white bread, pasta and cookies which overstimulate the insulin leads your metabolism to lag.
12) Lift Heavy things
Muscle is more metabolically active than fat as building muscle boosts your metabolism. Lifting weight is important for retaining muscles. A higher amount of muscle increases metabolism.