How to Boost Your METABOLISM – 6 Easy Steps
Metabolism is the complete set of life-supporting chemical reactions that take place in your body. It is therefore a vital process that sustains life, so any failure is fatal. That is why it is important for you to embrace ways to boost your body’s metabolism. There are some easy and vital diets and lifestyle ways to boost metabolism and ensure that your body runs more effectively. This also ensures that you achieve your weight loss and fitness goals faster. This article will show you several easy ways to boost your metabolism.
It is important that you seek the best workouts to boost weight loss. Interval and regular training is the best way to shed pounds, increase your metabolism, regulate your cholesterol levels and improve insulin sensitivity. Properly co-ordinated and executed exercises such aerobic exercises (running, biking and even walking regularly) coupled with interval workouts. During workouts you can start gently and then add periods of intense speed followed by periods of rest (normal speed) for the same amount of time. You can do this 6 to 10 times to complete the workout. You can increase the intensity and time of the workouts as you get better.
Develop some muscle
You have to develop some muscle. Your body constantly burns calories whether you are active or at rest. Actually, about 75 percent of the calories that you burn daily are used up in just keeping you alive alone. Body metabolism or rather human metabolism, when at rest, is much higher in people with more muscle because every pound of muscle uses about 6 calories a day just to sustain itself. It is practical to burn an equivalent of 3 pounds of calories of fat over a year if you can manage to develop just five pounds of muscle and sustain it within the same period.
Eat metabolism boosting foods
It is important to eat foods that increase metabolism. Nutrition and metabolism are closely connected in matters of health. For instance, eating eggs is beneficial to body metabolism. Egg whites are low in calories, fat free and contain most of the protein found in an egg. The egg yolk contains fat-soluble vitamins, essential fatty acids and very significantly, choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.
Studies suggest that drinking milk with fats is beneficial . Milk contains calcium which helps your body metabolize fats effectively.
Eating foods rich in proteins keeps your muscle gained through workouts in the gym from breaking down and slowing your energy metabolism. Individual needs for proteins differ but consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to boost weight loss.
Whole grain foods require extra effort by the body to break them down; more than more refined and processed grains such as the flour used to make bread and pasta. Whole grain foods include brown rice, oatmeal, quinoa and sprouted grain breads. Importantly, you can help boost energy and metabolism by consuming foods that the body has to work harder to digest.
According to studies, eating garlic supports blood-sugar metabolism and helps control lipid – fat – levels in the blood. Adding garlic to foods that are rich in fats and carbohydrates helps in preventing them from the damage they’re known for. Eating garlic can also help to boost your immune system, help ward off heart disease, fight inflammation and lower blood pressure.
Eating fish especially salmon boasts significant anti-inflammatory properties due to its rich omega-3 fatty acid content. Studies show that consumption of salmon is the most effective way in reducing inflammation, more than consumption of cod, fish oil and a no-fish diet. Salmon is one of the best foods to improve your nutrition and metabolism.
Oyster is one of the metabolism boosting foods. Oysters are a source of zinc, which is a mineral needed for a healthy thyroid. The body needs enough zinc to activate the production of thyroid hormone. Deficiency in mineral – zinc causes slow metabolism while supplements of the mineral boost weight loss.
Use extra virgin olive oil
The human body needs healthy fats and oils in order to boost weight loss and function properly. The healthy kinds of fats and oils help reduce hunger, maximize your metabolism, and speed up nutrient uptake through your body. Healthy unsaturated fats like olive oil can help the body to burn calories. Extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety. In addition, olive oil also consists of polyphenols, antioxidants that help battle many diseases such as cancer, osteoporosis and brain deterioration.
Stand at work three hours a day
For health reasons, it is believed that the body needs about eight hours sleep for every 24. Majority of people also spend another seven to ten hours sitting at their desk. The human body is not created for this level of inactivity. One way to burn large amounts of calories daily is to stand more and sit less. Some studies found out that standing at work burns 50 more calories per hour than sitting . So if you stand for just three hours of your day, in one year you would have burned more than 30,000 extra calories . This translates about 8 lbs of fat. Burning lots of calories of fats is one sure way of increasing metabolism.
Reduce alcohol intake
Heavy intake of alcohol slows down body metabolism. Reduced drinking of alcohol is one of the many ways to boost your metabolism. When your body has a lot to break down, it takes priority over any food that was already eaten and is waiting to be digested. This slows down the whole metabolism process. Studies show that excessive alcohol intake decreases the fat-burning ability of the body by about 73%. Taking less alcohol and regulating it with water is one way to boost metabolism.
Metabolism is one of the most important processes of our body. If you want your body to be active and fit, try out the above given steps. Remember what we are usually told by our doctors, prevention is better than cure.