How To Increase Your Metabolism?
Although in a certain sense,
you depend on your metabolism to keep you at a healthy weight, the truth is
that the metabolism does not determine your weight by itself. Body weight
depends on the number of calories input and number of calories burned. The
problem with overweight occurs when you intake more calories than your body
needs.
The metabolism actually
determines the amount of energy (calories) your body needs on daily basis.
About 70% of those calories are used for basic body functions, such as
breathing, blood circulation, growth and restoration of cells etc. Additional
10% is used for digestion and absorption of food, and the rest (about 20%)
serve to keep the body physically active. These means that the metabolism has a
much bigger function in your organism than just regulating your body weight.
That’s why it is important to
maintain your metabolism healthy. Here are some simple steps that can help you
speed up your metabolism:
Best Ways To Boost Your Metabolism Rate
1. Always Eat Breakfast
It’s a rule that you must
respect if you want to speed up your metabolism and maintain its function
properly. When you skip breakfast, you actually tell your body that you do not
have access to food and it automatically slows down calorie burning. During the
night, your body reduces the number of calories burned, and through breakfast,
you simply boost your metabolism. When it comes to body weight, it is a
well-known fact that people who eat breakfast maintain healthier body weight
than people who skip breakfast.
2. Increase The Intake Of
Fluids
When your organism has a lack
of fluids, your metabolism will take much more time to burn calories or to lose
weight in that matter. If you do not consume enough fluids, you can disrupt the
balance in your body, which can lead to serious health problems. It is
recommended that you drink more than 2 liters of fluids a day (this includes
water, tea, and fresh juices).
3. Get Enough Sleep
Getting enough sleep is one of
the most important things to speed up your metabolism. No matter how much
activity you do, sleep is your body’s way of recharging to power up for the
next day. Your metabolism slows by about 10 percent during sleep, but functions
like muscle growth and tissue repair occur almost exclusively while you are
sleeping. In a way, your body takes all the energy (calories) you’ve consumed
throughout the day to work on restoring it at night. It is recommended that you
sleep 7-8 hours a day, and if you sleep less you are more inclined to gaining
weight.
4. Wake Up Early Every Morning
Have you ever noticed that
when you sleep until noon every day, you feel like your organism is not
functioning right? This is because you have disrupted the function of your
metabolism. The metabolism works like a clock, so you need to adjust your daily
routine according to him. The energy that you will feel if you wake up earlier
every morning will have beneficial effects on your health and metabolic
processes.
5. Balance Your Diet
It is important that you have
5 meals during the day, 3 main and 2 snack meals. The distance between them
should be more than 4 hours. The more often you eat smaller meals, the more you
will speed up your metabolism. This is because the chewing, digestion, and
absorption of food also help your metabolism to function properly. On the other
hand in this way, you will give enough food to your organism to produce enough
energy. At the same time, this will help you not to feel hungry, nor to feel
very full which also helps you to have a healthy metabolism.
6. Increase Your Physical Activity
Any kind of physical activity
is excellent for your metabolic processes to function properly. Whether you
will choose running, walking or some cardio training, it is up to you to choose
what suits you best. Aerobic and cardio exercises will help you speed up your
metabolism and help you burn more calories. Weightlifting exercises will help
you accelerate the metabolism in the long run because they create a muscle
mass. You probably already know that the bigger the muscle mass of your body
is, the healthier your metabolism will be.
7. Avoid Sitting For Too Long
If you spend most of your day
in a sitting position, whether it’s at work or at home in front of a computer
or TV, your metabolism will become slower. The same thing happens even if you
regularly exercise. To avoid this and to boost your metabolism, when you must
sit for a longer period try to get up every 20-30 minutes, take a walk around
the room and stretch out.
8. Eat Only Organic Food
Smartly select the foods you
consume every day. Avoid GMO foods, because there are full of additives
that can affect your metabolic processes and can seriously endanger
your health. Only organic, homemade foods can help you speed up your metabolism
and maintain it to function properly.
9. Provide The Necessary Vitamins And Minerals
It is important to take care
of what kind of food you enter into your body. It is necessary that through
your diet you provide your organism all the vitamins and minerals that guarantee
it to function properly. This is especially important if you want to boost your
metabolism. The essential vitamins and minerals help to bring oxygen to
the muscles, which in some ways can also help you improve your metabolism.
10. Intake More Proteins
In order for your body to
digest the proteins, it needs 25% more energy. Theoretically, a meal that
contains many proteins will help you speed up your metabolism more than a meal
containing many carbohydrates (the two meals contain the same number of calories).
11. Drink Cold Water
Scientists found that drinking
cold water could speed up the metabolic rate more than drinking water that is
not so cold. The theory is that the energy that your body waists to heat cold
water before it enters your organism is the reason for boosting your metabolism
more.
12. Avoid Stress And Nervousness
When you are stressed and
nervous, this affects the function of your digestive system, which, of course,
leads to improper functioning of your metabolism. On the other hand, you may be
one of those people who eat more when they are dealing with stress. As we
talked about previously, consuming more food that your body actually needs,
will disrupt your metabolic processes.
