Do you feel surprised when you see that your friend who just eats all the junk foods looks amazing in every outfit? Don’t be surprised, maybe she has a naturally high metabolism. Metabolism acts like a little engine in your body that burns your calories all day. Metabolism describes all the chemical reactions that are involved in maintaining the life of the cells and the organism. Many people complain that they are not able to lose weight in spite of exercise and all the natural food. The reason behind this is the slower metabolism. Don’t worry, this is not at all a big problem and you can easily speed up your metabolism. Read our article and discover some of the natural ways to boost metabolism.
Natural Ways to Speed Up Your Metabolism:
1.) Eat Protein to Speed Up Your Metabolism:
Protein contains only 4 calories per gram. It has a positive effect on metabolism as it uses more calories than carbohydrates. Protein can help you to speed up your metabolism because of its thermic effect. This effect is the heat that is generated from the energy output while breaking down the food. The thermic effect of protein rich foods is high which means that more calories are burned during the process of digestion.
Muscles are very dense in proteins. During exercise, your muscle mass is increased due to the additional protein. For muscle mass, amino acid is required, which you can easily get from proteins. Now let us understand how muscle mass helps in metabolism. There are many factors that affect metabolism, such as genetics and age. If you have a naturally slow metabolism then you can burn more calories by increasing your muscle mass. Basal metabolic rate is an important factor in metabolism. Basal metabolic rate is the amount of calories that are burned while keeping you alive. Muscle tissue requires more energy. So if you increase your muscle mass your basal metabolic rate will increase automatically.
Foods Rich in Protein:
- Fish (Salmon, Tuna, and Cod)
- Lean turkey and chicken
- Pork loin
- Soy Beans
- Nuts and Seeds
- Sweet corn
- Whole wheat bread
2.) Chocolate to Increase Metabolism:
Your favorite sweet can help you to speed up your metabolism. Chocolate is considered as a superfood that contains natural ingredients. The right kind of chocolates generates healthy fats in your body. Dark chocolate contains health giving vitamins and nutrients that not only keeps your heart healthy but also increases the ability of the body to burn more calories. This, in turn, will speed up your metabolism.According to a study conducted at the university of California, people who eat dark chocolate regularly have a good metabolism and less body fat. Dark chocolate also helps in preventing cancer and reducing blood pressure.
Benefits of Eating Dark Chocolate:
- It slows down the process of digestion due to which your stomach feels full for a longer period of time. This way your calorie intake is decreased.
- Dark chocolates contain monounsaturated fat, which increases your metabolism.
- If you eat dark chocolate regularly, then you have a few cravings for processed foods and beverages.
- Dark chocolates do not lead to diabetes. This means your body is not resistant to insulin. It will no longer go into a starvation mode, which means your metabolism will not slow down.
- Dark chocolates contain high fiber and no gluten.
3.) Go Spicy to Boost Metabolism:
Spices like black pepper and cayenne pepper contain capsaicin, which stimulates the metabolism by increasing the release of adrenaline. It also increases the protein that is found in muscle tissue.Capsaicin not only increases fat oxidation and metabolic rate but also reduces your appetite. Spices like ginger and black pepper raise the body temperature due to which the basal metabolic rate increases. When your basal metabolic rate increases, your body burns more calories. This, in turn, helps you to speed up your metabolism.
List of Spices to be Eaten to Speed Up Your Metabolism:
- Black pepper
4.) Don’t Skip Breakfast:
Breakfast is an important part of your day. It not only kick starts your metabolism but also avert the food cravings before lunch. Physical activities increase your metabolism, but when you are sleeping your metabolism slows down. So it is very necessary to eat breakfast to initiate thermogenesis. Thermogenesis is a metabolic process of digesting and transporting food. If you want to speed up your metabolism, then it is very necessary that your body should always be in a state of thermogenesis. Thus to increase your metabolism, it is very necessary to eat a healthy breakfast. Breakfast also lowers the blood sugar levels and decreases the intake of calories throughout the day.
How to Make Healthy Breakfast Choices?
Eating breakfast doesn’t mean that you can eat junk foods or have sugary beverages. This will not increase your metabolism, but will rather slow it down. It is very necessary to eat right and healthy breakfast to start your day. For example, if you drink coffee or green tea in the morning, then it is very good for your metabolism as it increases the basal metabolic rate. Remember to avoid the cream and sugar. Here is a list of food items that you can include in your breakfast.
- Fruits and vegetables.
- Low-fat dairy.
- Oatmeal with banana slices.
- Yogurt smoothie.
- Scrambled eggs with tomato.
- Ground turkey omelet.
- Leafy greens.
5.) Green Tea to Speed Up Your Metabolism:
It is a fascinating idea that just by sipping or nibbling something you can speed up your metabolism. Green tea is one such magic tea, which contains antioxidants that help in boosting metabolism. It increases the energy expenditure due to which calorie burn also increases. Green tea contains caffeine, which increases the basal metabolic rate. In just 24 hours you can speed up your metabolism by drinking green tea. It also assists in weight loss. You can burn 70 calories in a day if you drink 3 to 5 cups of green tea.
6.) Workout to Speed Up Your Metabolism:
Exercise is the best gift that you can give to yourself. Now let us understand that how the workout can help to speed up your metabolism. Excess postexercise oxygen is a phenomenon in which the body takes a few hours to recover from a rough workout. This means that your metabolism is high and your body burns more calories even when you are done with your exercises. If you will increase your muscle mass your metabolism will increase automatically. So try some weight lifting to speed up your metabolism. Drink green tea after your workout to increase its effectiveness.
7.) Eat all Day to Increase Your Metabolism:
Eating smaller meals throughout the day is not only good for your metabolism but also stops you from overeating and stabilizes the blood sugar level. When you eat less, your metabolism automatically slows down. It keeps your stomach full due to which you eat few calories.
8.) Calcium to Speed Up Your Metabolism:
We all very well know that calcium is very important for strong bones. But you will be surprised to know that it also helps to speed up your metabolism. Now let us understand that how calcium affects the metabolism. According to a study, if you are also taking dietary calcium along with normal protein then your fecal fat and energy excretion will increase by 350 calories per day. It also helps in weight loss, fat loss and improves the body composition. Calcium intake is a 100% safe and effective method.
Foods Rich in Calcium:
- Raw milk