Both diet and exercise play an important role in regulating your body’s metabolism. And maintaining a healthy metabolism is a key factor in improving your overall bodily health. Increasing your metabolism rate can help you burn calories, replace fat with muscle and give you more energy.
People with a lower percentage of body fat (i.e. muscular) have a higher metabolism than others that are less muscular because muscle uses more calories to maintain itself than fat.
Some people have a slower metabolic rate and have a harder time staying slim. A slow metabolism actually causes to store fat. The slower the metabolic rate, the greater the weight gains.
If you are eager to lose weight or just improve your overall health, you may be interested in finding a way to boost your metabolism. Here are a few tips to keep in mind:
Eating regularly, not skipping meals or fasting, because those types of things can slow down your metabolism. Though it can be tempting, it is important not to restrict the amount of food you are eating. Don’t skip meals as this will trick your metabolism into starvation mode. Instead focus on eating three healthy meals a day, and at least two snacks. Try to eat lots of vegetables and fruits, along with healthy portions of protein and carbohydrates.
When you deprive your body of food, it goes into “hibernation mode” which burning less energy in order to conserve. Ideally, you should aim to eat three meals and two snacks at regular three- to four-hour intervals.
It’s also helpful to think of this old adage: eat like a king at breakfast, a prince at lunch and a pauper at dinnertime.
Eat six small meals a day to keep your body’s fuel supply consistent and keep your metabolism revved up. Avoid eating late at night because your metabolism naturally slows down in the afternoon and evening, so eat a hearty breakfast.
The best foods to increase your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains.
Drinking water is involved in the chemical reaction in the body to actually process the calories. Drink 8-10 glasses of water daily. So staying hydrated is important. If we’re dehydrated it can slow down our process a bit. Other low-calorie thirst-quenching options might be skim milk, vegetable juices or herbal, caffeine-free teas.
Eating Spicy Foods
Add some wasabi or cayenne pepper to your dishes to kick up the flavour—and your metabolism. Thermogenic foods are a little harder to digest and burn a few more calories. That includes things like spicy foods and proteins. You’ll need to eat these foods regularly for them to have any effect on your metabolism. Try adding a daily sprinkle of a hot spice into your lunchtime chili or evening soup.
Increase Protein in your Diet
Protein helps to stabilize the secretion of insulin into your blood stream, a process that can affect metabolism. The average person would benefit from protein intake at a minimum of 70 grams or higher each day.
Eating lean meats like chicken or turkey may also speed up your metabolism, since your body has to work harder to digest proteins.
Drinking Green Tea
Green tea is a thermogenic drink that can rev up your inner engine. It’s also loaded with polyphenols, a form of antioxidants, to help protect your body against chronic diseases such as cancer and diabetes.
Avoid alcohol, sugar, and fastings
Be physically active. In an activity like walking, bowling, dancing or playing golf, the energy you expand is greater if you have more weight to move around. A 140 pound man who walks 3 miles in an hour burns 220 calories as compared to a person of 110 pound, who burns only 180 cal going the same pace.
Exercise in the morning and you will reap the benefits of a faster metabolism throughout the day, or exercise in short 10 or 15-minute bursts every couple of hours to keep your metabolism pumping.
Build Your Muscle
By increasing lean muscle mass, metabolism will increase and aid in the weight-loss process. Muscle tissue uses more calories than fat tissue because it has a higher metabolic rate. Focus on performing strength-training exercises in order to build your muscle. 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops.Pair these exercises with regular aerobics programs, which will help you to burn excess fat and calories.
Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned off long after you stop exercising. A combination of aerobic exercise and resistance training is best for optimal fat burning and metabolism boosting.
More muscle mass boosts your overall metabolic rate, which means you’re burning more calories even when you’re not active. You need to build lean muscle mass in order to become more metabolically active.
Get Adequate Sleep
Sleep deprivation may make you fat and not just because you’re susceptible to cases of the late-night munchies. Women who got less than four hours of sleep per night had a slower metabolism than those who slept for a full eight hours.
Note that foods can increase your metabolism only marginally. Only the lifestyle changes can make a dramatic effect on metabolism.