Want to know how to boost your metabolism? When the majority of people contemplate the word metabolism, they immediately think of weight loss. While this is accurate, metabolism really refers to any process that involves the consumption of calories, such as food processing.
Thus, digestion, like hormone or neurotransmitter production in the body, is a metabolic process. Consider metabolism to be the process by which energy is used, with calories acting as our body’s energy source.
For the sake of this discussion, we’ll examine techniques for accelerating your metabolism in order to lose weight, since this is the main reason why the majority of individuals want to do so.
1. Consume More Protein Rich Foods
Proteins supply the fundamental elements needed by the body for rebuilding, or the building blocks for all of the body’s cell types. How, though, can protein intake contribute to metabolic enhancement?
The answer is found in a property of proteins known as thermic activity. Thermic effect refers to the number of calories needed for a meal to be digested and absorbed into circulation by the body. Between the three main macronutrient groups of proteins, lipids, and carbohydrates, protein-rich meals need the most energy to digest.
This percentage varies depending to the amino acid content of the protein meal, but usually ranges between 15% and 30% of the total calories in the item. In reality, consuming 100 calories of protein resulted in a net calorie intake of between 70 and 85 calories, with the remainder going toward digestion.
Since you would guess, this helps in weight loss, as if you calculate that you need 1500 calories per day and consume a sufficient amount of protein, your net consumption may be much less.
2. Perform Weightlifting Exercises
The most effective long-term way of increasing your metabolism is to begin a weightlifting program and make a concerted attempt to build muscle mass.
Muscles may be thought of as energy factories, since our bodies’ energy currency, ATP, is produced inside mitochondrial units found within muscle cells. By increasing the size (or number) of muscles, these mitochondrial components increase in size or quantity.
What do you make of this? This means that more calories (as glucose, triglycerides, or amino acids) are delivered to the mitochondria to be burnt and converted to fuel. Thus, a person with higher muscle mass burns more calories even while at rest than an individual with much less muscle mass but is active.
This is why you may have heard that increasing muscle mass is the best way to burn fat.
3. Drink Green Tea
For years, if not longer, the people of the Orient have drank green tea for its anti-aging and general health benefits. While green tea is still eaten for these reasons, it is still advised for its potential to promote thermogenesis and therefore boost metabolism.
Thermogenesis is the process through which the body produces heat via the use of calories. As our body temperature increases in response to cold, regular use of green tea may result in an increase in calories expended via heat generation.
Additionally, green tea promotes the burning of triglycerides (fat) for energy, resulting in greater weight reduction. While the metabolic boost is not significant, a few cups consumed daily may accumulate over a few months.
4. Swap Out Vegetable Cooking Oils with Coconut Oil
Vegetable oils are not the best in their class, with several being naturally pro-inflammatory and synthetically produced in labs. On the other hand, coconut oil is very beneficial for overall health and, when coupled with its medium chain triglyceride content, may help you lose weight by boosting your metabolic rate.
Medium chain triglycerides stimulate the production of ketone bodies in the liver, which act as a backup energy source for the body when glucose is depleted.
Additionally, coconut oil has been shown to increase resting metabolic rate, meaning the body burns more calories throughout the day.
5. Eat Enough
If you’re seriously thinking to boost your metabolism, one of the first steps should be determining how many calories your body needs for nutrition on a daily basis. Naturally, many people make this assumption and think that they may safely eat less calories.
This, however, does not work since the body responds to an extreme calorie shortage by lowering your metabolic rate. If your basal metabolic rate is 1500 calories per day and you consume just 800, the body senses a significant shortfall and responds by lowering this 1500 number, thus restricting your capacity to lose weight.
This is never a good thing, since it forces your body into “energy conservation” mode or reduces its efficiency. This is comparable to life during prohibition, with just the basic essentials. You must ensure that the calorie deficit you create does not exceed 500 calories below your basal metabolic rate; else, metabolic collapse will ensue.
6. Stay Active for Much Of The Day
While spending an hour or two each day at the gym is an excellent place to start, for many people, this is insufficient to boost metabolism and result in weight loss.
If your job forces you to sit for the bulk of the day, you must find ways to increase your activity level. Simple adjustments like as increasing your standing time (a standing desk is excellent for this), scheduling regular walking breaks throughout the day, or even doing activities while sitting may be made. Leg extensions and calf flexing may help you do this while sitting.
While they may seem to be little and result in little calorie burn, this is not the goal. Any kind of physical activity results in a short increase in metabolic rate, with activities as basic as dishwashing, sweeping the house, or writing with a pen adequate to generate these small metabolic increases. Are you still undecided? Consider the following. For one month, try anything to improve your activity level and you should notice some weight loss (as long as you do not compensate with excessive eating!).
7. Eat More Pepper
Chili peppers, in particular, contain a molecule called capsaicin, which is responsible for the spiciness you feel after eating meals with a high pepper content.
Are you aware of the nature of this? As with green tea, this chemical increases your body temperature and metabolic rate, enabling you to burn more calories via greater heat production (thermogenesis). Additionally, this molecule is being studied for a variety of other health benefits, including the relief of arthritic symptoms and even the treatment of male pattern baldness!
By the way, peppers do not always aggravate stomach acidity until an excessive quantity is consumed, so don’t be afraid to increase your intake.
Water is basically the life-sustaining liquid, and dehydration has a detrimental impact on many aspects of health. Water contributes to a healthy metabolic rate in a variety of ways, including promoting the efficiency of chemical processes (AKA, metabolic processes), assisting you in maintaining your level of performance (as dehydration results in a significant decrease in physical performance), assisting you in eating less, and, of course, assisting you in disposing of metabolic byproducts.
Avoiding short-term objectives is the most efficient way to boost your metabolism. Make long-lasting changes that promote an increased metabolic rate. Additionally, it will seem less like a chore and more like an integrated part of your life in this way.