Do you feel that you are gaining more weight due to your slow metabolism? For this lets first understand what metabolism really means. Metabolism is a process in which the body converts the food you eat into energy that you can use instantly or can store for later. Even when your body is at rest, your metabolism is working. Now when you skip meals the metabolic rate slows down and starts saving your life by saving the fat for future. But don’t worry, in this article, you will come across some best ways to increase metabolism.
Categories of Metabolism:
Catabolism: In this, the molecules break down to obtain energy.
Anabolism: This is a succession of chemical reactions in which there is the synthesis of molecules that is needed by the cells.
Causes of Slow Metabolism:
- No eating schedule.
- Insufficient sleep.
- Hormonal changes.
- Being sluggish.
- Insufficient amount of calcium and protein in the body.
- Skipping meals.
- Insufficient fluids in the body, leading to dehydration.
Signs of Slow Metabolism:
Weight Gain: One of the causes of slow metabolism can be weight gain. People think that if they will skip breakfast and will cut down their meals, then they will lose weight. But the result is just opposite. Instead of losing weight they start gaining it because of the slow metabolism.
Cellulite: When the metabolism of your body is slow, then you can notice cellulite appearing on the back of your thighs and hips. Cellulitis are soft fatty deposits that are left behind when the body is hunting the muscles for fuel.
Hair Loss and Cleft Heels: When you have a slow metabolism then your thyroid does not work efficiently resulting in cracked heels and hair loss.
Belly Fat: Fat on thighs and hips are a sign of slow metabolism. When you see fat around your belly, then this can be a sign of slothful metabolism.
No Hunger: When you don’t feel hungry for a long time and your stomach does not crave for the breakfast, then it is a sign that you have a slow metabolism.
Best Ways to Increase Metabolism
1. Fluids to Increase Metabolism:
Gulp Down Enough Water: According to researchers at the university of Utah people who drink 8 glasses of water per day have a high metabolic rate.
Go Herbal: The Epigallocatechin gallate present in green tea is a form of catechin that is linked with weight loss. According to a report, green tea can increase metabolism by 4% in just 24 hours.
Caffeine: This is one of the amazing drink to increase metabolism because of the caffeine content present in it. According to a study, if you consume 100 mg of caffeine per day, then you will burn 75 to 110 calories.
Milk: According to American Society for Nutritional Sciences Journal of Nutrition, women who consume dairy products like milk, cheese, and yogurt lose 70% of more body fat than women who do not consume it. The calcium present in milk boosts the metabolism. According to a research, a person should have 1200 mg of calcium every day.
2. Sweet Dreams to Increase Metabolism:
Insufficient sleep directly affects your metabolism. According to a study, when your body is exhausted then it has no energy to perform the day to day functions which automatically results in a slow metabolism.
Tips to Get a Good Sleep:
- Try out some meditation or yoga.
- Read a book before bedtime.
- Dim the lights.
- Avoid using electronic appliances before bedtime.
- Eat light dinner.
3. Become an Iron Person:
Weight training can help you to boost metabolism. According to a study, a pound of fat burns 2 calories, but a pound of muscle can burn 6 calories.
Exercises for Weight Training:
- Ball exercises.
- Band exercises.
4. Add Some Spice to Increase Metabolism:
The Capsaicin present in chilies raises the body temperature and hence the body burns more calories. Add red chilies or pepper to your food to increase metabolism by 8%.
5. Kick Out Your Stress:
When you are stressed your body activates the hormone cortisol, which not only slows down the metabolism but also increases the risk of obesity. According to a study, the body of a stressful person takes more time to burn calories. So to increase metabolism stay happy and keep smiling.
6. Exercise to Increase Metabolism:
A sluggish person mostly suffers from a slow metabolism. Hence, to increase metabolism and to maintain a healthy lifestyle here is a list of exercises which you can do easily.
Cardio Exercises: Swimming, cycling, and running can help you to burn a ton of calories, which in turn will boost your metabolism. When you swim you use your muscle group to float in constant motion which will force your body to pull the stored fats. This way your metabolism will increase. In the same way when you are running your heartbeat increases, which in turn boost metabolism.
Planks: This easy to do exercise can be done anywhere and you need no equipment for it. This exercise not only helps you to boost metabolism but also helps in building muscles.
7. Protein Diet to Increase Metabolism:
Having a lean protein diet boost the metabolism as it requires more energy for your body to digest protein. The amino acid present in protein is hard to break and hence your body burns more calories. According to a study, if you consume 1800 calories per day, then at least 400 to 500 calories should come from sources of protein.
List of Foods Rich in Protein:
- Salmon Fish.
- Low-fat cheese.
- Beans and pulses.
8. Fill Your Tummy with a Healthy Breakfast:
At night when you sleep your metabolic rate slows down. So to increase metabolism, it is necessary to eat a healthy breakfast. You should at least eat 300 to 400 calories in breakfast to boost metabolism. You should include high fiber carbohydrates in your breakfast as your body takes a long time to digest them and it keeps you full for a longer period of time.
Options for a Healthy Breakfast:
- Oats with flaxseeds or berries.
- Yogurt or some green smoothies like spinach.
- Fruit salad
- Protein shakes
9. Small Meals to Increase Metabolism:
When there is too much gap between your meals, your body goes into a starvation mode. This means that your metabolism rate slows down and starts reserving fats for future. Now when you will eat 5 to 6 small meals in a day you will not only feel fuller but it will also increase metabolism. You should include a lot of fiber, proteins, and vitamins in your diet. Here is a perfect plan to divide your day.
- Breakfast: 8 am to 9 am
- Brunch: 11 am to 12 pm
- Lunch: 1 pm to 2 pm
- Post Lunch: 4 pm to 5 pm
- Evening Snack: 6 pm to 7 pm
- Dinner: 8 pm to 9 pm
10. Choose Your Foods Wisely:
There is a long-term effect of food on your metabolism. So here we are suggesting you some foods that you should include in your diet to increase metabolism.
Avocado: The monounsaturated fats present in this green fruit can reach the mitochondria, which is the base camp of free radicals. If your mitochondria are working properly, then your metabolism will increase automatically. This fruit is packed with fiber and antioxidants which destroy cells that cause health issues. The biggest advantage of eating avocado is that it helps in mitochondria survive attack which the other vegetables and fruit cannot do.
Oysters: It has a high content of zinc, which is very necessary for a healthy thyroid. When your body does not have sufficient amount of zinc, then you suffer from thyroid problem which results in a sluggish metabolism. According to a study, a person who eats 30mg of zinc per day has a good metabolic rate.
Berries: This is one of the amazing fruits to increase metabolism. It has a high content of fiber which is necessary to increase metabolism. According to a study, the vitamin C and antioxidants present in this fruit make it a good choice as it helps in combating the damaged free radicals which are generated during exercise.
Cinnamon: The thermogenic properties present in cinnamon cause the body the burn more calories throughout the day. According to a study, you should consume a ¼ teaspoon of cinnamon every day to increase metabolism.
Grapefruit: The vitamin C present in grapefruit strengthens the immune system and keeps the body healthy which in turn boosts the metabolism. It is also beneficial in lowering the insulin levels.