How To Increase Your Metabolism
Before getting started with how to increase your metabolism, let’s gather a brief idea about “metabolism”. Metabolism is the overall activity of your body including excretion, digestion, breathing, blood circulation, thinking, and more.
Lower rate of metabolic activities can lead to several health issues, for instance, weight gain being the primary result. That’s why it is important to maintain the factors that influence our body’s metabolism.
The most effective key to boost body metabolism is doing regular exercise. The ability of your body to speed up its chemical reactions determines your body’s metabolic rate.
Similarly, when we consider metabolism in terms of physical workout, then it refers to the physiological activity of breaking down of body fat to release energy. This heat or energy loss results in weight loss, leading to increased metabolism.
Other than workout, a proper healthy diet is important to boost up your body’s metabolic rate. Suppose you continue to follow a high-calorie diet during workout thinking you’ve burnt enough fat, then you are risking your weight. So basically, a proper diet and exercise chart is all you need to refuel your body’s metabolism. You must also learn to eliminate bad habits from your life to boost metabolism and increase the overall quality of life.
Firstly, we will go through the dietary guidelines that you must maintain regularly followed by the workout routine.
Basic and must-follow list of metabolism-boosting diet:
Water is the primary need to keep yourself hydrated. Plus, it plays an important role in boosting the metabolic rate by about (24 to 30)%.
As per study, researchers stated that 40% increase in metabolic rate is triggered by amount of calories required to heat water to body temperature. However, the result seems to last only for one and a half hour maximum, after drinking.
Note: In this case, the metabolism rate may differ from person to person.
Protein-rich foods like fish, dairy products, meat, seeds, legumes, and nuts, etc. can help boost your metabolic rate. However, the effect will last only for some hours. These foods require more body calories to be burnt to get digested. That’s why, regular intake of protein based diet is helpful to speed up your metabolic rate.
This is known as the thermic effect of food (TEF). The TEF refers to the number of calories needed by your body to digest, absorb and process the nutrients in your meals.
Researchers demonstrated that protein-rich foods accelerate the thermal effect of food (TEF). For instance, daily protein rich diet increases metabolism by (15 to 30)% compared to fats or carbs.
Iron, Zinc, and Selenium-Rich Foods
Iron, zinc, and selenium rich foods have different effects on metabolic rate. But, all three are equally necessary for proper functioning of the body. However, there is one similarity amongst them
That is, they play a crucial role in maintaining the normal functioning of thyroid gland, which in turn regulates your metabolic activity.
Researchers have proved that food lacking in iron, selenium or zinc may affect the thyroid functions. Consequently, the gland won’t be able to produce hormones in a proper amount. All these, as a whole will decrease your body’s metabolism.
So, make sure to consume food that contains the required amount of iron, zinc, and selenium in it.
There are certain spices that are beneficial, particularly in terms of boosting the body’s metabolism.
For example, researchers showed that two grams of powdered ginger, when dissolved in lukewarm water, will generate metabolism-boosting properties. So, drinking that solution may help burn about 43% calories. It is comparatively more effective than drinking warm water alone.
This hot ginger solution reduces hunger level and generates a feeling of sufficiency (satisfied hunger). So, that was all about the healthy eating habits that you need to maintain daily.
Now let’s have a look at some fitness postures, which if followed regularly can result in the visible improvement of your body’s metabolism:
Planks (and its types)
Planks are seemingly easy to do as you can perform this exercise almost anywhere. But, it is quite hard for beginners. This is because planks directly focus on your body muscles, turning them in shape if done properly and regularly.
So, if you have put on much weight, then this workout is ideal to get started with your fitness routine. Plus, the longer your body’s endurance power to hold up the push-up gesture, the more calorie you burn. The more heat you release, the better is your metabolic rate.
Like the previous one, the reverse lunge is also quite a deceptive workout. Though it looks very easy to do but it’s not. You realize its difficulty level just after a few sets when you feel the heat on your skin getting released.
Try doing this exercise if you do not have barbells or squat racks to workout. Reverse lunges are some terrific, hard leg exercises, which will help you develop prominent lean leg muscles. These postures will particularly help you build the glutes and quads — perhaps the crucial muscular parts of your body.
This is perhaps an efficient and smarter way to lose body fat or calories within a short time period. Also, it acts as an overall body exercise as every part of your body becomes active while swimming. So, your body muscles will force your body to stay afloat by pulling out the energy from your body fat (stored calories).
Moreover, swimming reduces the chances of self-injury as it is a low-impact workout. Lastly, regular swimming keeps your ligaments and joints fit and healthy for longer.
Squats are one of the most recommended physical activities for your body upliftment. It is more or less similar to the weight lifting exercises that you can do. Like reverse lunges, squats mainly focus on your glutes and quads.
If properly done, you will develop two muscle groups – at your thigh and hip area. These two parts are constantly under workout as we walk around all throughout the day. So, squats along with regular walks help to burn a larger part of your body fat.
Note: Thigh and hip are the two most fat-storing parts of our body.
For better results, try squatting with the kettlebell or dumbbell.
As a whole, make sure to do regular workouts. Plus, avoid taking high-calorie food right after the exercise. You would definitely not want to put on weight that you lost moments ago in the workout. Would you?
Other than that, the rate of metabolism naturally slows down with age. However, by sticking to your fitness habit and healthy diet, you can easily avoid gaining weight as you age.
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