How to boost metаbolism?
Metabolism is a term that describes all the chemical reactions in your body. If your weight is increasing and you are getting fat, probably you are doing something that slows your metabolism. You should know the signs of decreased metabolism and know some ways to boost your metabolism.
Few signs of decreased metabolism:
- Low pressure and slowed heart rate
- Heart rhythm disorders
- Impaired electrolyte balance, especially potassium deficiency
- Skipping menstrual cycle
- Disruption of hormonal balance
Five easy ways to boost your metabolism.
1.Eat enough and right food
If you want to weigh less, you have to eat less, huh? Well, if you don’t consume enough calories, it can cause your body to lose muscle mass, reducing your metabolic rate. Plus, the body reduces the speed at which it consumes calories to conserve the fuel it has when you skimp on calories.
Eating food can increase your metabolism for a few hours.
This is called the Thermic Effect of Food (TEF). It’s caused by the extra calories necessary for your meal to consume, absorb and process the nutrients.
Eating protein will help you to boost your metabolism
The greatest increase in TEF is due to protein. Compared to 5-10 percent for carbs and 0-3 percent for fats, it raises the metabolic rate by 15-30 percent.
It has also been shown that eating protein makes you feel more satisfied and keeps you from overeating.
One small study showed that when protein made up 30 percent of their diet, people were likely to consume about 441 fewer calories a day.
The decrease in metabolism often associated with losing fat may also be decreased by consuming more protein. This is because it decreases the loss of muscle, which is a common dieting side effect.
2.Drink more water
Individuals who drink water rather than sugar drinks are more effective at losing weight and keeping it off.
This is because there are calories in sugar drinks, so replacing them with water naturally decreases the consumption of calories.
Drinking water, however, can also temporarily accelerate your metabolism.
Research has shown that consuming 17 ounces (0.5 liters) of water improves the resting metabolism for about an hour by 10-30 percent. If you drink cold water, this calorie-burning effect will be much greater as your body uses energy to heat it to body temperature.
Also, water will help fill you up.
3. Get a good night’s sleep
Don’t be surprised if you add a few pounds without eating a morsel of extra food if you’re chronically deprived of sleep. “A lack of sleep can cause several metabolic problems,” says Seth Santoro, a nutritionist and Holistic Health Coach. This can cause you to burn fewer calories, lack appetite control, and experience a rise in fat-storing cortisol levels.
As you get older, exercise becomes even more necessary. With age, you naturally lose muscle mass, which slows your metabolism down. Working out will help the slide stop.
High-intensity interval training (HIIT) requires quick and very intense exercise bursts.
Increases your metabolic rate, even after your exercise has ended, will help you burn fat.
This impact is greater for HIIT than for other forms of exercise. What’s more, to help you burn fat, HIIT has also been seen.
Learn about other effects of workouts.
5.Drink Green Tea
It is shown that green tea improves metabolism by 4-5 percent.
This tea helps turn some of your body’s stored fat into free fatty acids, which can increase the burning of fat by 10-17%.
Since they are low in calories, it could be beneficial for both weight loss and weight maintenance to drink this tea.
To sum up…
Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.
Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.
Sleep-deprived people can gain weight without eating extra food.
Take care of yourself and your metabolism.