What and How to Increase your Metabolism
The meaning of metabolism refers to the process of your physical and chemical processes that take place in the body, including breathing, digestion, and the consumption of food for energy.
In simple terms, Metabolism means the process by which your body converts the food you eat into energy.
The rate of your metabolism can vary from a number of factors including, your age, your weight, and your hormone levels.
Your metabolism is a complex system that involves many different chemical reactions, hormones, and enzymes. Understanding your metabolism can help you better manage your weight, improve your overall health, and reach your fitness goals.
As you age, your metabolism tends to slow down, making it harder to lose weight. Where males tend to have a faster metabolism than females, which is why males tend to lose weight easier and quicker.
Genetics also plays a role in your metabolism, which also determines whether you metabolise faster or slower.
Another important factor that tends to affect your metabolism is the amount of muscle mass you have. The more muscle mass you have, the faster your metabolism will be. Meaning muscle tissue burns more calories than fat tissue. Tip – this is why strength training is an important part of any weight loss or fitness program.
The food you eat is an important factor that can also affect your metabolism. Eating a healthy balanced diet consisting of high protein and low carbohydrate foods can help to boost your metabolism.
The dilemma most people face when it comes to eating is the frequency—eating small meals throughout the day or eating 3 meals a day.
There is no definitive answer to this. You need to consider your personal factors such as your schedule, lifestyle, and calorie you need for the day when making your decision.
You may find that eating smaller and more frequent meals work for you, or you may prefer three larger meals per day. It’s also important that you listen to your body and lifestyle factors, combined with a variety of healthy foods, and ensure you balance your calorie intake with physical activity.
Physical activity can also play a role in your metabolism. Depending on your level of physical activity can help to determine the rate of your metabolism.
Exercise and physical activity are one of the best ways to boost your metabolism. This helps to increase your muscle mass and helps your body burn more calories.
Moderate to intensive exercises, such as running or cycling, can be particularly effective at boosting your metabolism, as it increases your heart rate and gets your whole body working.
Ways to Increase your Metabolism
There are several ways to increase your metabolism, including:
If you are wanting to increase your metabolism, one way could be to incorporate strength training into your workout as building muscle mass can help to increase your metabolism. This is because muscle tissue burns more calories than fat tissue.
Aim for at least twice a week incorporating strength training exercises and focusing on all major muscle groups.
High-Intensity Interval Training (HIIT)
HIIT involves short, intense reps followed by short periods of recovery. This type of exercise can be effective for boosting and a way to increase your metabolism as it helps improve endurance and burns calories in a short amount of time due to your heart rate kept high.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Eat More Protein
Eating a balanced diet that is high in protein can help to increase your metabolism and is especially needed after a workout. Ensuring you consume less complex carbohydrates can ensure your body is burning more calories as your body can burn protein quicker than it does breaking down carbohydrates.
Try to include a source of protein in every meal and snack.
Get Enough Sleep
Getting enough sleep is essential for maintaining and regulating your metabolism which can be an effective way to increase your metabolism. Ensuring you are getting adequate sleep can have a positive impact on your metabolism including your hormones that help regulate hunger and metabolism.
Your energy level can suffer also from the lack of sleep which can interfere with the regulation of energy within your body. Adequate sleep is also essential for maintaining your muscle mass.
Aim for 7-9 hours of sleep each night, and try to maintain a consistent sleep pattern.
Drinking water can help to keep your metabolism working properly and promote weight loss.
Dehydration can lead to fatigue which in turn can impact your metabolism and also your digestive system which relies on adequate hydration to function properly.
Aim to drink at least 8-10 glasses of water each day and increase the amount as per your activity level.
Thermogenic supplements are dietary supplements that are believed to increase your metabolism and help enhance weight loss.
Ingredients such as caffeine, green tea extract, and capsaicin (the active compound that causes the burning feeling) are thought to increase thermogenesis, which is the production of heat in your body. The increase in body heat leads to your body burning extra calories and is therefore seen to increase your metabolism.
Always consult with a doctor or a dietitian before taking any supplements to ensure they are suitable for you.
In order to increase your metabolism you need to ensure your stress levels are kept to a minimum.
Reducing your stress can have many benefits on your body including regulating your hormones, improving your sleep, boosting your energy levels, and can even help in reducing inflammation.
Find ways to reduce stress in your life, such as practicing yoga or meditation.
List of Foods to Boost and Increase your Metabolism
Certain foods or Superfoods can help boost and increase your metabolism. Incorporating certain foods into your diet can help support a healthy metabolism.
Below is a list of foods that can help boost and increase your metabolism.
Foods high in protein, such as eggs, lean meats, dairy, and legumes require more energy to digest and metabolise. This is because the process of breaking down and absorbing protein is much more complex than carbohydrates or fats. This then results in boosting and increasing your metabolism.
Spices such as cayenne pepper, turmeric, and ginger have been linked to increased metabolism by boosting body temperature and promoting thermogenesis.
Green tea contains catechins (catechins – a type of antioxidant found in green tea), which have been shown to increase your metabolism, increase fat burning, and has other health benefits including improving your heart health.
The caffeine in coffee can boost your metabolism by increasing your heart rate and is also linked to promoting thermogenesis.
Citrus fruits, such as oranges, lemons, and limes contain Vitamin C, which has been shown to boost your metabolism as Vitamin C acts as an antioxidant and in turn known to increase your metabolism.
Hot Chili’s or Peppers
Hot chili or peppers, such as jalapenos, cayenne, and habaneros, contains capsaicin. Capsaicin is the compound that gives hot chili or peppers their heat and has been linked to increase your metabolism by boosting thermogenesis, which can increase your heart rate and raise your core body temperature from the capsaicin.
Berries, such as blueberries, strawberries, and raspberries, contain antioxidants and fibre that can help to increase your metabolism.
Seaweed, such as nori, contains high levels of iodine, which can help to increase your metabolism by regulating the thyroid gland.
Avocados are rich in healthy fats and fibre that can help to boost your metabolism and keep you feeling fuller for longer.
Apple Cider Vinegar
Apple cider vinegar can help to increase your metabolism by regulating your blood sugar levels and promoting a feeling of fullness.
Nuts and Seeds
Nuts and seeds, such as almonds, sunflower seeds, and flaxseeds, contain healthy fats and protein that can help to boost your metabolism.
Drinking water can help to boost your metabolism by keeping your body hydrated and promoting digestion.
Foods high in fibre, such as whole grains, fruits, and vegetables, help to increase your metabolism by promoting fullness and can help in reducing the absorption of fat.
Fibre is a type of carbohydrate, only that fibre is not digested by the body. This means that fibre passes through your digestive system relatively intact. Resulting in taking up space in the stomach that helps provide that feeling of fullness.
Another benefit of fibre is that it binds to the fat that is in your gut, and this helps prevent some of the fat from being absorbed and reduces it from being stored in the body.
One of the best-known things I love about Fibre is that it also helps to keep your gut healthy by promoting regular bowel movements and helps to prevent constipation.
Ideas on fibre-rich foods include:
- Whole grains including whole wheat bread, brown rice, quinoa, oats, and barley
- Fruits including raspberries, blackberries, pears, apples, bananas, oranges, and avocados
- Vegetables including brussels sprouts, artichokes, peas, broccoli, sweet potatoes, and carrots
- Legumes including lentils, chickpeas, black beans, and kidney beans
- Nuts and seeds including almonds, chia seeds, flax seeds, pumpkin seeds, and sunflower seeds
- Dark and leafy greens including spinach and kale
Protein-rich foods including lean meats, fish, eggs, and tofu can help to increase your metabolism as your body burns more calories breaking down protein than it does from carbohydrate intake.
Ideas on protein-rich foods include:
- Meats including chicken, beef, pork, lamb, turkey
- Fish and seafood including salmon, tuna, shrimp, crab
- Dairy including milk, yogurt, cheese, cottage cheese, feta, ricotta
- Beans and legumes including lentils, chickpeas, black beans, kidney beans,
- Tofu and tempeh
- Nuts and seeds including almonds, chia seeds, flax seeds, pumpkin seeds, sunflower seeds, quinoa, nut butters
- Protein powders
The Benefit of Boosting and Increasing your Metabolism
Increased Energy Levels
A faster metabolism means that the body is able to convert food into energy more efficiently. This then results in providing you with more energy throughout the day.
Better Weight Management
When your metabolism is increased, it means your body is burning more calories, which then helps in maintaining a healthy weight.
An improved digestive function can result in boosting your metabolism, as the body is able to process and eliminate waste more effectively.
Better Insulin Sensitivity
When your metabolism is increased your insulin sensitivity can improve, resulting in helping to regulate blood sugar levels and reducing the risk of type 2 diabetes in some cases.
Improved Physical Performance
When you have an increased metabolism, your body is able to produce energy more efficiently, which then results in improved physical performance.
Enhanced Brain Function and Mood
A faster metabolism leads to increased blood flow to the brain, which can enhance brain function and improve overall mood.
Better Nutrition and Overall Health
When your metabolism is increased, the body is able to utilise nutrients more effectively, leading to improved overall health. This can also help to reduce the risk of chronic diseases such as heart disease and certain types of cancer.
Increase your Metabolism – Final Thoughts
It’s important to remember that a healthy balanced diet paired with regular exercise is key to boosting your metabolism and weight loss.
Everyone has a different metabolism, therefore, it’s always recommended to consult your doctor or a dietitian to create a plan that works for you.
Your metabolism is a complex system with a variety of factors, including your age, gender, genetics, muscle mass, diet, and level of physical activity to be assessed before you can improve and increase your metabolism.
Understanding your metabolism and associated factors can help you make decisions regarding your lifestyle, and can also help you to better understand how your metabolism is functioning.
By making small changes to your lifestyle, such as eating a diet that is high in protein and low in carbohydrates, and regular physical exercise, you can help to boost your metabolism and improve your overall health.
Let me know if you have any tips that you implement to help increase your metabolism via my socials.
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