There are different ways to boost your metabolism. While you cannot control your genetic aspects, there are ways to increase the rate of metabolism for all other factors. Boosting metabolism has been the Holy Grail for weight loss for eons. Who doesn't want to burn fats and bring body weight to the desired levels? No wonder metabolism is such a sought terminology. However, your metabolism also helps with circulating blood in your body, breathing, digesting food, and controlling the body temperature apart from burning fats.
Your metabolism is not entirely under your control. As said earlier, a lot of factors are responsible for the rate of your metabolism. You can, however, boost up your metabolism by some simple steps.
Follow these simple steps to Boost Metabolism:
Eating consistently and at regular times:
The body depends on balance and regularity. Eating consistently and at regular times helps in maintaining the metabolic balance. If a person eats a lot at one go and then goes without food for an extended period, the body would burn fewer calories and start storing fat cells.
Eating sufficient calories:
While still on eating, eat food with sufficient calorie count. Eating a few calories can slow down the metabolism process in the body. If you are on a diet, eat food with calories. Never skip meals. It could have a contradictory effect on not eating food that is filling. Adult men need 2000 to 3000 calories per day, and an adult woman needs 1600 to 2400 calories per day.
Drinking cold water:
Drinking sufficient water can temporarily boost your metabolism by up to 30 percent. Drinking cold water helps you to burn more calories. Water is also an appetite suppressant. For best results, drink at least 17oz of water before meals.
Stand up at intervals:
An average working person spends about fifteen hours sitting down. Every sitting down hours add up. Whether you are working or watching television or driving, it slows down the rate of metabolism. So stand up as much as you can. It is a very simple but effective metabolism booster.
Extensive work out sessions:
It is proven that post-workout; your body metabolism boosts up and burns more calories. It takes hours before the metabolism rate slows down. However, the catch lies in the fact that with time your body gets used to the extensive exercises and so it is recommended that you should workout harder after intervals for burning extra calories.
Low intake of Trans Fat:
Trans fat is not only bad for your heart but also reduces the body's ability to burn fats. Eating excessive trans-fat can make your body resistant to insulin, which would result in the liver, muscle cells, and body fat not responsive to insulin and thus would not be able to source enough glucose from the blood. Trans fat can also raise the level of bad cholesterol and LDL in your body.
Coffee contains caffeine, which speeds up the central nervous system and increases the rate of metabolism in your body. It also increases energy levels during exercises, resulting in you working harder during your workout sessions to burn extra calories. Just remember that your coffee should not be filled with syrup and cream.
Stress has an adverse impact on the hormone levels in the body. It causes the body to produce more cortisol. Since cortisol is the hormone that regulates appetite, it leads to disordered appetite. Disordered appetite leads to unhealthy eating habits and, in the process, slows down the rate of metabolism in your body.
Get enough sleep:
When you sleep less, the body generates a hormone called ghrelin, which makes you feel hungry. It also releases a hormone called Leptin, which makes your stomach feel full. With proper sleep, there is a balanced hormone secretion and thus prevents you from overeating. A normal individual should sleep for at least seven to eight hours per day to keep the natural rate of metabolism.
Sufficient B Vitamins:
Ensure there is a sufficient intake of B vitamins as it is crucial in boosting metabolism. Some essential B vitamins are B1 (Thiamine), B2 (Riboflavin), and B6 (Pyridoxine). Vitamins B can be found in many foods like bananas, eggs, baked potatoes, peanut butter, orange juice, peas, spinach, and whole grains.
Take more Seafood:
It is known that Seafood is packed with Omega-3 fatty acids and proteins that help boost metabolism—diets with fish oil help increase lean muscles in the body and decrease fats.
Although a practice not to be followed by everyone, it is proven that intermittent fasting helps in accelerating the metabolism rate in the body by burning more calories. An alternate day fasting, when you intake less than 500 calories while on another day you eat whatever you want, can help in weight loss and does not mess up your metabolism.
There are innumerable ways to boost your metabolism; however, the simplest ways have been described above. Remember, boosting metabolism is possible by making healthy changes to your lifestyle and your food habits. However, as a practice, it is always good to consult a doctor before making any changes to an existing exercise routine or meal plan.