Do you know the reason behind feeling sluggish? Want to add a perk in your weight loss regime? Increasing metabolism has a plethora of benefits. It not only has a profound impact on your lifestyle but also aids in weight loss. Metabolism is a process that describes chemical reactions in your body. It breaks down food molecules to obtain energy. In other words, metabolism is the rate at which the body burns calories for energy. Read this blog to explore how to increase metabolism for an active lifestyle.
How to Increase Metabolism with Easy Steps and Routine
1. Don’t Underestimate the Power of Water
‘Drinking water is essential to a healthy lifestyle’- Stephen Curry. No matter how good your diet is or how much time you invest on exercise, you should drink atleast 2 liters (8-10 glasses) of water per day as one of the main tenets According to some studies conducted in 2003, drinking atleast 17 ounces of water can increase the metabolism rate by 10 to 30%. Drinking cold water will be an added benefit as the body will use the energy to heat up the water as per the body temperature. In addition, water keeps the stomach fill and controls unnecessary cravings.
2. Sleep to Increase Metabolism
‘A sound sleep and a good laugh are the two best cures for anything.’ Sleep deprivation and its disorders have a profound impact on our metabolic processes. Proper sleep is essential to maintain metabolic homeostasis. Sleep deprivation can also increase the risk of obesity. In addition, lack of sleep increases blood sugar levels and insulin resistance, which can further cause type 2 diabetes. Sleeping less boosts the hunger hormone ghrelin and reduces the effect of the fullness hormone leptin. In short, it can disrupt appetite-regulating hormones and make your body burn fewer calories.
3. Never Ever Miss the Breakfast
‘A good breakfast fuels you up and make you ready for the rest of the day.’ Breakfast kickstarts your metabolism rate and enables you to burn more calories the whole day. Since your stomach is empty for about 7 to 8 hours after the last meal, your metabolism is slow in the morning. If you skip breakfast, the body goes into the reserve mode and starts reserving the calories instead of burning it. But making good breakfast choices is essential for an active lifestyle. You just can’t eat a thick layer of butter topped on a loaf of white bread and think why you can’t see any changes in your body. Make sure the first meal of your day is packed with fiber and protein. Check out some of the breakfast suggestions given below:
- Fruit salad with a low-fat protein shake
- A bowl of yogurt or a glass of milk
- High-fiber toast or multi-grain bread with a tablespoon of peanut butter
- A bowl of muesli or cornflakes
- High-fiber cereal with soy milk or fresh fruits
4. Eat Small Frequent Meals
Eating small frequent meals throughout the day not only increases metabolism but also enhances your weight training. A healthy eating plan consists of 5-6 smaller meals. The more often you eat, the chances to burn calories and control hunger pangs increases. Eating smaller meals also leads to weight loss, it ensures you eat fewer calories throughout the day. It keeps you satiated and reduces the chance of overeating. In addition, it keeps your appetite under control. Following an irregular diet can spike your blood sugar levels whereas eating smaller meals can keep blood sugar meals under control. In addition, eating frequently boosts metabolism and stops the body from going into the starvation mode. When you don’t eat for a long time, your body immediately slows down the metabolic rate to conserve energy.
5. Protein is a Must in Every Meal
Due to the high thermic effect, a high protein diet can increase metabolism. It increases the metabolic rate for 20-30%. The body burns more calories digesting proteins when compared to burning calories while digesting carbohydrates. Replace carbs in your diet with lean protein-rich foods can have a profound impact on your lifestyle. Eating a protein-rich diet will make you feel full for a longer period of time and prevents you from overeating. Some of the rich protein-foods include:
- Lean Beef
- Low-fat dairy products
6. Short Breaks in Every Few Hours are Necessary
Sitting for too long can be harmful to your health and body. Some health commentators say that it is a new way of smoking. Sitting for long hours can lower your metabolic rate and your body burns fewer calories. Standing up and taking short breaks in every few hours can improve your lifestyle and increase metabolism. It’s a good practice to a brisk walk every few hours for 5 to 10 minutes.
7. More Spice in Food Means Higher Rate of Metabolism
Most people question how to increase metabolism by eating spicy food. Studies have shown that eating a spicy meal can boosts metabolism upto 8%. Spicy food increases the body temperature and the process by which heat is produced is known as thermogenesis. Thermogenesis breaks down the body fat and boosts metabolism. It also enhances feelings of satiety. According to Chinese research, eating spicy food can help you live a little longer.
8. Fuel Up Your Body with Green Tea
Do you even have the same question about how to increase metabolism by drinking green tea? Green tea contains catechins and caffeine that stimulates the nervous system and increases fat oxidation and thermogenesis. Drinking green tea or taking EGCG supplements can help you burn more calories even when your body is at rest. In addition, green tea contains flavonols that help to regulate blood pressure.
Making small lifestyle changes can help you increase your metabolic rate. So, if you have been wondering how to increase metabolism, then these easy and simple steps will help you move towards an active lifestyle. It will also help you achieve weight loss goals faster. Let us know in comments your views about metabolism and this blog.
Aditi is a passionate blogger and content marketer who loves to pen down her thoughts and experiences. With more than 3 years of experience in content, she can write about vivid domains including entertainment, health, fashion, food, lifestyle, technology, travel. She is also a tech-savvy girl who loves to explore new technologies including Artificial Intelligence, Machine Learning, IoT, Big Data, and ERP.