Metabolism is nothing but the process in which the food we consume is converted into energy that is needed for the body to survive. Energy is not required only for doing our daily activities. Thousands of activities are carried out in our body even though we may not be aware of those activities. Even if you lie down on a bed in a still condition, your body is working. The heart is functioning, the liver, the brain and brain nerves and other vital parts of the body are functioning. For this, you need energy and through the process of metabolism, you get that energy to sustain and survive in this world.
The speed of metabolism depends on a variety of factors, including age, sex, body fat, muscle mass, activity level, and genetics. While a person has no control over the genetic aspects of their metabolism, but there are some ways which may help you to speed up the rate at which the body processes calories.
Eating food can increase your metabolism. This is called the thermic effect of food (TEF). The thermic effect of food is the energy required for digestion, absorption, and disposal of ingested nutrients. Its magnitude depends on the composition of the food consumed. Protein causes the largest rise in TEF, as compared to fat and carbohydrates. It increases your metabolic rate by 20-35%. Eating protein has also been shown to help you feel more full for longer period and prevent you from overeating.
Drink Plenty of Water
Drinking water can also speed up your metabolism and can help you to lose weight and keep it off. Dehydration can make a person gain more weight. It can slow down the metabolism of a person. It makes your body unable to burn calorie and turn fat to energy, because the metabolic rate get slows down. You tend to find yourself twice as hungry than normal when you become dehydrated. This leads to an increasing amount of fat and calorie consumption.
Sometimes plain water gets boring, adding fruits gives it some extra flavor, encouraging you to drink more. (you can try out this recipe –> Fruit infused water)
Homemade detox drinks also offer a major boost to your metabolism, thus aiding weight loss. It will also help to flush out all the toxins from your body.
Green tea appeared to raise metabolic rates, which may increase fat burning. Green tea has thermogenic properties and promotes fat oxidation. Thermogenesis is the calories the body burns while digesting and absorbing food as it’s being eaten. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.
Eating at regular times
Eating at regular times can help someone to increase their metabolism. Otherwise, if a person eats a lot, then goes for long periods without eating, the body may burn calories more slowly and store more fat cells. Ideally, a person should eat several small meals at 3-4 hours intervals.
Matcha is nearly calorie free, is a great addition to a weight loss program. It boosts metabolism and burns fat. A study featured in the American Journal of Clinical Nutrition found that consuming matcha green tea can increase thermogenesis (the body’s own rate of burning calories).
(Read more about –> Health benefits of matcha tea)
Stand up More
Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down.
Get Proper Sleep
Sleep plays a vital role in regulating metabolism and appetite. When sleep is deprived, the metabolic system will be out of balance, which will ultimately affect the dietary choices people make. Sleep deprivation is a risk factor for developing obesity.
There are two hormones, leptin and ghrelin, which are important in appetite control. Leptin is a hormone that inhibits appetite and increases energy expenditure. Ghrelin, released from the stomach, is a hormone that increases appetite and reduces energy expenditure. Sleep deprivation can cause a 19% decrease in the level of leptin. and ghrelin levels increased by 28%. So, Sleep deprivation can cause people to eat food for emotional and psychological need rather than caloric need of the body. It will ultimately lead to weight gain.
(Read more about —> Leptin – How To Turn On This Fat Burning Switch)
Stress affects people in a variety of ways. Some may lose weight, while others may gain. Both epinephrine and cortisol are adrenal stress hormones that might be partly responsible for these reactions. Cortisol is a hormone that helps to regulate appetite. Studies have shown that abnormal cortisol levels in people experience disordered eating. It may lead to unhealthful eating patterns, which can disrupt metabolism.
Do exercise regularly
Doing Exercise regualrly for atleast 30-40 minutes a day can help to boost your metabolism and help you to shed those extra kilos.
(Read more about –> BANANA – TO BUILD MUSCLES)
Avoid skipping meals
Some people skip meals because they think skipping meals will help them to lose weight, but skipping meals can cause your metabolism to slow down, which can cause weight gain and make it harder to lose weight. Eating too few calories can cause a person’s metabolism to slow down so that the body can conserve energy.
(Also read –> Is Keto Diet Safe For Your Health?)