Metabolism is a chemical reaction in the body to maintain the living conditions of cells and organs. Metabolism causes the body to perform activities. in this article we will teach you the best ways for increasing your metabolism.
As metabolism increases, weight loss will accelerate.
Your body may have a low metabolism for any reason. But there is always a way to increase the body’s metabolism.
what does mean metabolism?
Metabolism means all the chemical processes that take place in the body that keep you alive, not just the number of calories you burn.
Today, however, the concept of metabolism is synonymous with metabolic rate or the amount of calories burned. So having a higher metabolism means you burn more calories. Increasing your metabolism makes it easier to lose weight and stabilize it, which means that the world will not end for you by eating a sweet or a donut!
Body size, gender, genetics and age all play a role in our metabolic rate, but there are ways we can control it.
Here are some proven ways to increase your body’s metabolism:
1.Strategies to boost your metabolism
Do you feel your metabolism has stopped? While exercising and building muscle help boost your metabolism the most, there are other ways to speed up calorie burning, such as adding extra ingredients to juice to watch a funny clip. The following will help you to keep your metabolic engine running forever.
also read: completely detox your body in 7 days
Foods and nutrients to increase the body’s metabolism:
Experts believe that as much as eating, the best way is to keep the metabolism high. With this method, you keep your blood sugar level constant and balanced, and at the same time your weight remains constant. Try to have 6 meals a day, including 300 calories.
Eating a nutritious meal in the morning (oatmeal, almonds and berries or a spinach omelette with a slice of whole wheat toast) after waking up improves metabolism.
Eighty-seven percent of those who do not eat breakfast eat cakes and cookies during the day due to hunger and weakness, which causes high blood sugar. But again, after a few hours, their blood sugar drops.
To keep your blood sugar steady and prevent weight gain, it is best to eat a complete and good breakfast. There are also many foods that help increase metabolism.
Here are some of them:
1-1.Increased metabolism with omega-3
omega-3 balances blood sugar and lowers inflammation and body fat. At the same time, it helps regulate the body’s metabolism and reduces the body’s resistance to the hormone leptin. Studies in mice have shown that mice fed high doses of fish oil lost more weight, even with less activity. It is recommended that you take a 1000 to 2000 mg omega-3 fatty acid supplement throughout the day. If you do not like the smell of fish, try using omega-3 fortified flaxseed oil, walnuts or eggs, which have a standard mark and do not smell like fish.
1-2.Boost metabolism with green tea
The active ingredient catechin in green tea increases the body’s metabolism. Researchers have found that people who consume less green tea weigh more than people who do not drink green tea. In addition, the compounds in tea may be beneficial for fat oxidation and produce energy for the body and heart by helping digestion. If you drink five cups of green tea a day, you will increase your energy intake to 90 calories a day.
1-3.Improve metabolism by reducing the consumption of unsaturated fats
Unsaturated fats over time reduce the body’s ability to burn fat. Unsaturated fats cause fats to accumulate in the liver and reduce metabolism. Eating unsaturated fats leads to insulin resistance and obesity, both of which Boost metabolism.
1-4.Increase metabolism By consuming protein
protein is digested more slowly in the body than fat and carbohydrates, so it makes you feel fuller. The body uses about 10% of the calories consumed to digest food; So it takes longer for proteins to burn. In a high protein diet, the body uses more energy to absorb nutrients. Research from Purdue University has shown that a high-protein diet may help maintain a lean body mass, which is the best way to burn fat.
1-5.Enhance metabolism by drinking body water to burn calories
If your body is dehydrated even a little, your metabolic rate may slow down. Research has shown that adults who drink 8 or more glasses of water a day have a faster metabolic rate than adults who drink four glasses of water a day.
To avoid dehydration, use a glass of water or another sugar-free drink before each main meal or snack.
Research has shown that dieters who drink 2 glasses of water half an hour before a meal get better results over three months than those who do not. Drink water several times a day to boost your metabolism. If you always supply your body with water during the day, you will have more energy.
1-6. Growth the body’s metabolism by drinking caffeine
coffee increases the speed of the central nervous system and thus strengthens the metabolism. Coffee beans have high antioxidant and nutritional value. Do not use cream or sweeteners in your coffee. Coffee helps to improve energy levels during exercise, increase endurance activity and thus burn more calories.
Should we drink coffee after exercise?
Drinking coffee after exercise is also beneficial. Caffeine consumption after exercise causes the glycogen in the muscle to increase by 66%. By doing this, the muscles quickly replenish their energy sources.
1-7. Boost metabolism by consuming probiotic yogurt
Yogurt is a healthy bacterium that is present in yogurt, pickles and other fermented foods. Probiotics help a lot to lose weight in women. Taking probiotics daily with food has many benefits for weight loss. Yogurt, like other high-fat dairy products, contains a fatty acid called linoleic acid. Studies have shown that linoleic acid improves fat burning.
1-8. Increasing the body’s metabolism by consuming spicy food
Spicy foods have chemical compounds that increase the body’s metabolism. Food cooked by adding a teaspoon of pieces of red or green pepper can help you burn more calories. The capsaicin in hot peppers has a calorific effect, and eating it will cause you to burn an extra 90 calories after a meal. One study found that capsaicin burned calories by activating brown fat.
1-9. Increase your metabolism by consuming small meals
If you want to wait for dinner, you may overeat at dinner. Small evening consumption prevents this from happening and increases metabolism. The key is to eat lean protein and complex carbohydrates like fruits, peanut butter, yogurt and berries every time.
1-10. Increase metabolism with foods rich in iron
Muscle needs oxygen to burn fat. Until menopause, women lose a lot of iron every month through menstruation.
Which are the best sources of iron?
Consumption of lean meats, beans, fortified cereals and spinach are the best sources of lost iron.
1-11. Increment metabolism with vitamin D
This vitamin is necessary to prevent a decrease in muscle tissue metabolism. You can get 90% of your vitamin intake from 100 grams of salmon. Other good sources of vitamin D include tuna, shrimp, fortified milk and eggs.
1-12. Increase metabolism by drinking milk
There is some evidence that calcium deficiency, which is common among many women, can slow metabolism. Getting calcium from daily foods such as milk and yogurt can reduce the absorption of fat from other foods.
Habits, age, weight, diet and exercise also play an important role in metabolism. If you are trying to lose weight, increasing your body’s metabolism can enable you to lose weight without losing more calories. A faster metabolism enables you to lose more weight than a person with the same level of activity, weight and diet.