Ways To Boost Your Metabolism
When a person wants to reduce weight, they think to eat less and exercise more. But if your weight reduces to a level where it is less than the required or your expected one, you need to boost up the metabolism of your body. What would you do to increase your metabolism?
Here are a few surprising ways by which you can increase the metabolism of your body.
1. Maintain 1,200 calories per day:
Actually, eating less than 1,200 calories a day will slow down your weight loss. Nutritional consultants say that when you eat much less than what your body needs, you may go into starvation mode. Hence your body starts storing fat. Whatever calories a person needs should come from a variety of nutrients consisting of high-fiber carbohydrates, proteins, vitamins, and healthy fat.
2. Drink green tea:
Green tea consists of enough antioxidants to keep you away from cold and flu. It also contributes in boosting your metabolism. Some researchers found that people who drink three to five cups green tea daily continuously for three months will reduce 5% of their body weight. Green tea contains ECGC, a plant component that stimulates your metabolism.
3. Pump iron:
Our body maintains muscle through protein synthesis. This protein synthesis is an intense calorie burning process. Having just muscles will burn 10 to 20 calories per pound per day. If you diet without lifting, 25% of your weight loss will come from muscle tissue. This will reduce the metabolism of your body because of the loss of additional calories that has muscle burns. Incorporate workouts two to three times a week and pick up heavier weights at a slow rate. And when your body repairs those overworked muscles, it increases your metabolism for three days after your workout.
4. Keep your body in motion:
If you keep your body in motion throughout the day speeds up the metabolism. Researchers found that people who engage in non-exercise activities gain less weight than the ones sitting idle without doing any work. You can sometimes go for options like using staircase instead of lift or elevator, get up out of chair every one hour and walk for a minute.
5. Eat seaweed:
This is an emerald-hued plant that works equivalent to green tea when it comes to burning fat. Fucoxanthin which has an anti-obesity effect gives the seaweeds green-brown color. This can be used by people with low metabolic rate and those who cannot tolerate medication in combination with green tea.
6. Use Vinaigrette with salads:
Vinegar’s acetic acid flips on genes that stimulate fat burning. In fact, a 2009 study showed lower body weight, body fat and triglyceride levels in obese subjects who included vinegar in their diets. Doctors suggest using olive oil and a tablespoon of any vinegar-based dressing while eating salad. In addition to the fat-reducing effect of the vinegar, the healthy fat in the olive oil helps you feel full longer and its oleic acid triggers the release of the appetite suppressive hormone CCK.
7. Eat fish:
Fish oil consists of omega-3 fatty acids, the polyunsaturated fats (PUFAs) which help you boost your metabolism. Fish oil cranks up fat burning by increasing thyroid hormones’ efficiency within your liver cells. Eat some oily fishes like salmon, tuna, sardines, lake trout on a regular basis. Wild salmon have high PUFAs, and you can always find it frozen or canned. On days you don’t eat oily fish, take a high-quality fish oil supplement with your doctor’s suggestion.
8. Have more dairy products:
The presence of Nicotinamide Riboside (NR) in milk and other dairy products burn fat. More NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy. NR supplements reduced obesity rates in rats, even those on high-fat diets. Adding milk to smoothies or mixing yogurt with fruits will metabolize your body.
9. Eat more watermelon:
Watermelon contains, arginine, an amino acid which not only burns fat but also prevents fat storage in the body. For most of the people, watermelons are the summertime favorite. There are still many more benefits discovered in a study. They include better-controlled blood sugar, higher muscle mass, significantly more brown fat, the type that burns calories, and nutrient partitioning. This promotes muscle gain over fat gain. Use watermelon pieces in fruit salads and drinks.
10. Eat organic:
Chemical food preservatives known as obesogens may have contributed to the increase in obesity rates in recent years. It is found that obesogens affect appetite or metabolism or cause cells to change into fat cells. So eat organic whenever possible avoiding the fruits and vegetables that have the most pesticides.
11. Add some ice:
Though the increase is modest, drinking cold water can cause a slight surge in metabolic rate. Since your body maintains a core temperature around 98.6°F, cold water will be brought to that temperature after being consumed and calories are burned during the warming process. You can burn up to 70% extra calories a day if you drink about 2 liters of water a day. It was proved that people who drank at least 1 liter of water per day showed signs of dehydration. They also experienced a 2% decrease in calories burned per day.
12. Have a big breakfast:
Start your day with a big breakfast. The breakfast can include eggs. It was found that a fat-filled morning meal will boost your metabolism for the day faster than a low-fat, low-calorie breakfast. A study found that people who eat 22 to 55 percent of their total calories at breakfast will gain 1.7 pounds over four years. People those who eat up to 11% of their calories in the morning gain nearly 3 pounds. This will, in turn, increase your metabolism.
These are the 12 surprising ways by which you can boost up the metabolism of your body. Follow these tricks not only to metabolize your body but also will work for those who want to reduce their weight.
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