Welcome to this short list of tips to boost your metabolism. Metabolism is the process by which your body converts everything we eat and drink into energy. Even when your body is at rest, it continues to use energy for basic functions. Such as breathing, blood circulation, and cell repair. The energy your body uses for these basic functions is called the basal metabolic rate (BMR).
It is not unusual to hear people blame their weight gain on a slow metabolism. They have cut calories, have been more active, but they are still not losing weight.
Could we blame this on a slow metabolism?
What is Metabolism?
Metabolism refers to all the chemical processes that occur daily in the body. These processes are those that keep us alive and our organs working properly, such as breathing, repairing cells, and digesting food. These chemical processes require energy.
The minimum energy your body requires for these chemical processes is called the basal metabolic rate (BMR). Depending on your age and lifestyle, your BMR represents 40% to 70% of the body’s daily energy needs. The “slow metabolism” is more accurately described as low BMR. Online you might find many calculators to check your daily energy needs.
Am I Gaining Weight Because of a Slow Metabolism?
People who struggle to lose weight daily often blame their slow metabolism. However, there is no evidence to support this claim. Studies have shown that overweight people have a faster metabolism than lean people. Larger bodies require more energy to perform basic body functions. Suddenly there are other factors to consider besides “slow metabolism”. Research suggests that people tend to eat more than they think.
In most cases, the main reason for weight gain is not because of slow metabolism. But because you eat and drink more calories than you are burning. This can be difficult to accept, but tracking calories burned to lose weight is the key to maintaining a healthy weight.
What Can you do to Boost Your Metabolism?
Although you have little control over the speed of your metabolism, you can control the number of calories burned through physical exercise. The more active you are, the more calories you burn. Also certain foods and drinks can stimulate your metabolism, such as black coffee and energy drinks.
Here are 10 of the most effective TIPS to boost your metabolism:
Aerobic activity to boost your metabolism
Aerobic exercise may not build large muscles, but it can boost your metabolism after a good workout. It is the most effective way to burn calories. To reap the benefits, aim to get at least 150 minutes of aerobic activity. Such as walking, biking, and swimming, a week. The key is to put in the effort. High-intensity exercises produce a greater and longer increase in metabolic rate than low or moderate-intensity workouts.
Strength training to boost your metabolism
Your body is constantly burning calories, even when you’re not doing anything. This resting metabolic rate is much higher in people with more muscle. Muscle burns more calories than fat, so increasing muscle mass will help you lose weight.
Try to do muscle-strengthening activities that target all major muscle groups. Legs, hips, back, abdomen, chest, shoulders, and arms, 2 or more days a week. After a strength training session, muscles throughout your body are activated, increasing your average daily metabolic rate.
Effective Hydration to boost your metabolism
Fact, your body needs water to process calories. If you are slightly dehydrated, your metabolism may slow. In one study, adults who drank eight or more glasses of water a day consumed more calories than adults who drank only four glasses of water. To stay hydrated, drink a glass of water or other sugar-free beverages before every meal and snack. Another way is to eat fresh fruits and vegetables that are naturally rich in water.
Replenish with protein to boost your metabolism
Your body burns many more calories digesting protein compared to eating fat or carbohydrates. As part of a healthy diet, you can replace some carbohydrates with lean, protein-rich foods to help boost metabolism. Excellent sources of protein include: lean beef, turkey, fish, white meat from chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
A delicious black coffee cup
If you are a coffee lover, you can enjoy the benefits of energy and concentration. Drinking it with measure, one of the benefits of coffee may be a short-term increase in your metabolic rate. Caffeine can help reduce fatigue and even improve your physical endurance during exercise.
And how about energy drinks?
Some ingredients in energy drinks can stimulate metabolism. They are full of caffeine, which increases the use of energy in your body. Sometimes they have taurine, an amino acid. Taurine can speed up your metabolism and can help you burn fat. But using these drinks in excess can cause problems like high blood pressure, anxiety, and trouble sleeping in some people.
Crash diets, which involve eating fewer than 1,200 (for women) or 1,800 (for men) calories a day, are highly discouraged for anyone wanting to speed up their metabolism. Although these diets can help you lose weight, it comes at the cost of good nutrition. Additionally, it is counterproductive as you can lose muscle, which slows down your metabolism. Ultimately, the result is that your body burns fewer calories and gains weight faster than before the diet.
Sugary drinks can slow down your metabolism. A study published in the journal BMC Nutrition in July 2017 found that consuming high-protein diets with sugary beverages negatively affects energy balance, reduces fat metabolism, and causes the body to store more fat. Although fruit juice may not contain added sugar, it is still high in calories. And the juice removes the fiber content from the fruit. Since it is a concentrated form of sugar, the juice can increase blood sugar and stimulate food cravings.
Alcohol contains a lot of calories, and when we drink, we rarely make the best choice in terms of food. Since drinking alcohol also harms your blood sugar levels, you might want to eat sugary foods after a few drinks. And it might take away your motivation to exercise the next day. A review published in March 2015 in the journal Current Obesity Reports found heavy drinking and binge drinking are associated with an increased risk for obesity.
Refined grains, like those found in processed, packaged foods, white bread, pasta, and rice, can alter weight loss. They contain empty calories and lack of fiber, which can lead to a spike in blood sugar. They’re not as filling, so you can end up eating a lot more, taking in a lot more calories. And it can make you feel a lot more tired and sluggish.
Changing your lifestyle and incorporating these tips into your daily activities can boost your metabolism.
Check out our Meticore Metabolism Booster Review, on how you can improve your metabolism fast and naturally.