Do you eat less? Do you have a sufficient sleep? Are you exercising regularly? If the answers to all the above questions are yes and still you are not able to shed those extra pounds then the reason behind this can be slow metabolism. Don’t panic, in this article, you will come across some natural ways to increase metabolism. But first, let us understand the meaning of metabolism. Metabolism describes all the chemical reactions that are necessary to maintain the living state of the cells. In this process, the body converts the nutrients into energy that is used by the different cells.
Units of Metabolism:
- Amino acids that come from proteins.
- Glucose that comes from carbohydrates.
- Fatty acids that come from fats.
Categories of Metabolism:
- Anabolism: It is the synthesis of nutrients that are needed by the cells for proper functioning.
- Catabolism: It is the breakdown of complex molecules in smaller units to obtain energy.
Reasons for Slow Metabolism:
- Unhealthy weight.
- Age
- Heredity
- Poor diet
- Skipping meals.
- Stress
- Water deficiency.
Natural Ways to Increase Metabolism
1. Foods to Eat to Boost Metabolism:
- Lentils and Whole Grains: If you want to eat proteins, carbohydrates, and fiber at the same time, then lentils and whole grains are a good choice for you. These foods contain iron, which opens the door for the flow of oxygen throughout the body which in turn helps in increasing metabolism. It takes extra energy to digest whole grains due to which more fat is burned.
- Broccoli: It is an excellent source of vitamin C, K and A. Broccoli contains plenty of folates and dietary fiber, which helps to boost metabolism. It has a variety of antioxidants and is one of the best detox foods.
- Omega 3: The best way to increase your metabolism is to eat foods that are high in omega 3 fatty acids. Leptin is a chemical that slows down the metabolism. Omega 3 helps to control the production of this hormone. You can find omega 3 fatty acids in fish, flaxseed oil, nuts, and hemp oil.
- Citrus Fruits: Citrus fruits like grapefruits helps to boost metabolism by burning fat. The vitamin C in grapefruit reduces insulin spikes.
- Egg Whites: This is one of the best foods to boost metabolism. This is because egg whites are rich in amino acids and proteins which increase metabolism. Egg whites are also a good source of vitamin D.
- Almonds: This is one of the most nutritious foods that provides you healthy calories. It is rich in vitamin C and is a great source of fiber which in turn increases your metabolism.
2. Say Goodbye to Stress:
Stress now days has become a part of life which is contributing to low metabolic rate. According to studies, a stressed person has the desire to eat carbohydrate foods. When a person is stressed cortisol hormone is released which raises the blood sugar level. Now for lowering blood sugar levels the pancreas release extra insulin due to which cravings for carbohydrate food increases. This ultimately causes a decrease in metabolism.
3. Chilled Water to Increase Metabolism:
According to a study, drinking 16 ounces of chilled water in the morning can increase your metabolism by 24%. Now let us understand that how chilled water boost metabolism? When you drink chilled water, it takes energy to heat that water up to your body temperature. If you drink 10 glasses of cold water per day you will burn 80 to 90 calories as the body will require energy to make the temperature of water to normal. Water also helps you in losing weight as it is a calorie free drink. If you will drink water half an hour before your meal then you will eat comparatively less.
4. Yoga Workout to Boost Metabolism:
Below are the few yoga poses to try at home:
Yoga Poses to Increase Metabolism:
Bow Pose: This pose helps you to increase energy and keeps your metabolic rate high. It also helps in strengthening your back muscles by stretching your front body. Follow the steps given below to attain a bow pose.
- Lie down on the floor on your tummy.
- Keep your alongside your body.
- Bend your knees and hold your ankles with your hand.
- Maintain the distance between your legs and hip.
- Pull your chest off the floor.
- Be in this position for about 45 seconds.
- Repeat this yoga pose for 2 to 3 times.
Bridge Pose: This is an important pose because the thyroid glands get massaged when the chest is lifted up towards the chin. The thyroid glands make hormones that are necessary for healthy metabolism. Follow the steps given below to attain a bridge pose.
- Lie down on your back with knees bent.
- Apply pressure on your feet to lift the hips in an upward direction.
- Clasp your hands together by bringing your arms underneath you.
- Be in this pose for at least 1 minute.
- Repeat this 2 to 3 times.
Locust Pose: This pose strengthens your muscles in lower back and legs. This is one of the best poses to boost metabolism and keep you energetic. Follow the steps given below to attain a locust pose.
- With your palms facing up, lie down on your stomach.
- Lift your upper body, head, and legs off the floor.
- After attaining this position look forward.
- Be in this position for about 45 seconds.
- Repeat the whole process at least 3 times.
Twisted Chair Pose: This pose increases circulation by twisting and using every muscle in the body. It assists in digestion and hence boosts metabolism. Follow the steps given below to attain this pose.
- Stand straight with your legs together.
- Attain a pose of sitting in a chair. You can do this by bending your knees and sinking your hips.
- Bring your hands together in front of your chest.
- Twist your spine to bring the right elbow to the left knee.
- Remember your chest should be lifted throughout the pose.
- Be in this position for about 45 seconds.
- Repeat the whole process on the other side.
5. Green Tea to Speed Up Metabolism:
The reason for using green tea for increasing metabolism is that it is not fermented and contains more catechins. It contains polyphenols and natural caffeine which boost metabolism. It also increases fat burning and promotes weight loss. Drink 3 to 5 cups of green tea per day to boost your metabolism.
6. Sufficient Sleep to Increase Metabolism:
Sleep is very necessary as it recharges you for the next day. During this time your body repairs the tissues and the muscles. When do not have sufficient sleep your body feels tired and exhausted due to which it does not have the energy to perform day to day functions. This automatically slows your metabolism. Therefore, it is very necessary to sleep for at least 8 hours. You can follow some bedtime rituals to get a good sleep.
7. Spice Up Your Life:
This is one of the effective remedies to increase metabolism. The capsaicin found in chili raises the body temperature. Now to maintain the normal temperature of the body more energy is used. This way your metabolism increases. Spicy mustard contains isothiocyanates, which activates the brown fat which in turn increases the metabolism.
8. Coffee to Increase Metabolism:
The caffeine present in coffee mobilize fats from the fatty tissues and boost metabolism. According to a study, caffeine boosts metabolic rate by 3-11%. According to a research, a person who drank caffeinated coffee had a higher metabolic rate than a person who drank decaf.
