Metabolism refers to all essential chemical reactions in cells, tissues, or organs of the body. Metabolic reactions are important for your body because it keeps your body up and running. According to WebMD, the term metabolism is interchangeably used with metabolic rate, which means burning a specific number of calories.
When you have a higher metabolic rate, you burn more calories and thus lose weight easily. A higher level or rate of metabolism is also essential for adequate energy levels in the body, which keeps you healthy both physically and mentally. Today’s article is about answering an important question “how to increase metabolism?” Read on!
5 Ways to Increase Metabolism
A strong metabolism is important to reach your weight loss goals. Unfortunately, many weight loss and diet programs have adverse effects on the body. One such side effect is that your body’s ability is decreased to burn calories adequately. This affects your weight loss journey.
If you are struggling with weight loss issues and feel there might be problems with your body’s metabolism mechanism, then don’t worry because there are several ways through which you can increase your body’s metabolism.
1. Increase Vitamin D Intake
A number of research studies have found that when you take an adequate amount of vitamin D, it helps you boost the process of weight loss. Vitamin D is an essential nutrient, which keeps your energy levels and high during exercise.
You can spend a few minutes in the sunlight daily to get some vitamin D. In addition, this essential nutrient is also found in dairy products. Make sure you choose those with low-fat ingredients.
2. Get More Proteins
Protein-rich foods can boost your metabolism. Some of the food sources to get proteins are nuts, beans, and lean meats. Proteins are also found in seafood, eggs, dairy, legumes, and certain vegetables. Your body needs proteins to burn more calories.
Proteins have a high thermic effect on your body. Research shows that boosts metabolism by reducing hunger. However, for weight loss, it is important that you take adequate amounts of proteins. It is because if you don’t consume fewer calories than you burn, it will impact your weight loss.
3. Drink more water
Not drinking enough water keep your cells and organs dehydrated. Thus, you have lower metabolic rates. Water keeps your body hydrated and enhances your metabolism by allowing your cells to burn more calories.
Although water is the best when it comes to higher metabolic rates, it is important that you also consume other beverages or juices to get essential nutrients like vitamins too. Make sure you don’t go for high sugar level beverages that will increase the number of calories in your cells.
4. Get Sleep
If you want to reach your weight loss goals, you need to maintain a balanced metabolism. One way to maintain your metabolism to get enough sleep. When you get enough sleep at night time, it reduces your body temperature and increases your energy levels. Thus, your cells start burning fats.
A large body of research evidence shows that lack of sleep or sleep disorders impacts a person’s metabolism. Sleep deprivation changes hormones, which are required for the regulation of metabolism in the body. It also alters glucose metabolism. So, when you have increased ghrelin and decreased leptin levels in the body, you don’t lose weight adequately.
Exercise boosts your metabolism. By exercising more, you build your lean muscle mass and increase the resting metabolic rate – i.e. the number of calories you burn while at rest. Also, high-intensity exercises such as running and sprinting can boost your metabolic rate for hours after the workout.
Planking is a type of exercise that helps you burn more calories. You must do it every day to strengthen your massive muscle groups in the body. Stronger muscles mean burning more calories even when you are resting. So, exercise keeps your metabolism levels high and help you lose weight effectively and quickly.
How to increase metabolism without exercise?
Regular Physical Workout is the best way to improve your metabolism. However, if your physique does not allow you to exercise or if your doctor has suggested you not to exercise more, then there are other ways to increase metabolism and burn more calories.
Omega-3 Fatty Acids
First, you need to consume omega-3 fatty acids. The best source to get omega-3 is by consuming fish. This will regulate your metabolism and reduce the resistance of your body to leptin. Thus, when you have good levels of leptin hormone in the body, it will suppress your appetite.
You must consume at least 1000 mg of omega-3 fatty acids daily to get the most out of it. You can also go for flaxseed oil supplements or take fish oil as a supplement in case you are not getting 1000 mg of omega-3 fatty acids through your diet.
Research shows that fiber is indigestible, which means consuming fiber-rich foods keeps your stomach full, burn more calories by increasing energy levels during the process of digestion. This is why you have boosted metabolism by working out or exercise.
Also, you take a little longer to chew fibrous food. Again, this means that you will feel full for longer. If you consume at least 35-40 grams of fiber daily, you will have boosted metabolism. This amount is meant only for men.
For women, on the other hand, experts suggest consuming at least 25 grams of fiber. The best sources of fiber are beans, lentils, pasta, whole-wheat, and wild rice.
Drink Green Tea
Green tea helps boost your metabolism without working out. Green tea is a rich source of antioxidants like catechins, which improve the oxidation of fats and the production of energy in your body through digestion. Interestingly, green tea allows your body to burn more calories than you consume.
Several research studies have found that people who drink 5 cups of green tea daily lose weight quickly without ever needing to exercise. It is because the higher levels of catechins and other similar antioxidants keep your metabolism levels adequate. You can also drink iced green tea in case you don’t want to pour the hot green tea in your body all day.
How to increase metabolism after 50?
If you are above 50 and want to maintain adequate levels of metabolism, you need to take care of caloric quality. Many people focus on caloric quantity – however, research suggests that people above 50 must emphasize caloric quality instead of quantity.
Everybody has a different biochemical mechanism, which means each individual has unique caloric needs based on factors like height, weight, exercise levels, etc.
For instance, a 55 years old male with an active lifestyle needs to consume at least 2500-3000 calories. On the other hand, a female individual with the same age needs fewer calories – i.e. 1800-2400.
Likewise, if you are an inactive individual, which means you don’t exercise regularly, you need a calories intake of 1600.
Having said that, you must maintain the levels of alkaline in your body. One way to do it is by eating quality food and avoid adding too much salt in your food. This, in particular, is recommended for people above 50 years of age. Otherwise, you can suffer from various health conditions like hypertension, diabetes, heart diseases, stroke, etc.
Moreover, when you eat less, you will sabotage your health. Maintain a healthy body metabolism does not entail food deprivation. It is all about moderation a.k.a quality. Therefore, you must not deprive your body by not consuming enough food or going into starvation mode.
Health metabolism requires an adequate amount of stored energy in your cells. Fat is one of the best sources of stored energy in your body. So, when you eat in moderation and require more energy to maintain your metabolism, your cells burn the stored fat to get that energy.
How to increase metabolism naturally?
Nowadays, health professionals say that stress is the root cause of many health conditions. It causes the cells of your body to metabolize calories slowly. Stress causes your brain to release certain hormones, which lead to increased sugar cravings.
Thus, you take more sugary food, which is a disaster for your body. Not only does it affect your metabolism but it also increases glucose levels in your blood. As a result, there is a risk of getting diabetes, hypertension, and pancreatic disorders.
Therefore, it is important to keep your stress levels low. Exercise and balanced diets are the primary things you need to take care of – when it comes to balancing your metabolism and homeostatic levels.
Make sure you eat healthy foods that provide you with essential nutrients like proteins, vitamins, fiber, antioxidants, etc. This will keep healthy levels of metabolic reactions in your body and help you lose weight quickly without causing any adverse effects.
Metabolism is an essential chemical process, which combines oxygen and nutrients to release energy. When oxygen reacts with the food in your body, it releases three things – i.e. CO2, water, and energy.
Water is excreted from the body in the form of urine. CO2 is exhaled through the lungs. The energy released is stored in the body and used for important functions of the body when required.
Likewise, metabolic rate refers to the number of calories your cells or tissues burn after consuming food. A healthy metabolism is important for the vital function of the body such as maintaining a healthy heart rate, breathing, brain functions, and overall homeostasis.
Lastly, there are several ways to keep your metabolic levels high such as eating food rich in protein, vitamins, and fiber. Likewise, drinking water and green tea as well as avoiding sugary diets and beverages are also helpful for vigorous metabolism.