You’ll come across several fortunate individuals on earth who can boast of a slim waistline given that their metabolic rate is quite high as compared to the other individuals out there. Although it is a fact that some people are born with a high metabolism, it is feasible to accelerate your metabolic process considerably. In this article, we will throw light on 10 ways to boost metabolism.
1. Consume lots of protein
Whenever you are eating food items, there is an increase in your metabolic rate temporarily which we refer to as the TEF (thermic effect of food). This effect becomes heightened once the protein is being consumed by the individuals. Protein has the ability to increase metabolic by as much as 20% to 30%. It would also be possible to counteract muscle loss by consuming protein.
2. Adequate slumber
According to this blog, deficiency of adequate sleep affects the overall health as well as the well-being of the individuals out there which likewise helps in reducing the metabolic rate and increasing weight gain in the process. Deprivation of sleep has been known to enhance the hunger hormone which is known as ghrelin and it likewise disrupts the fullness hormone which we refer to as leptin.
3. Consume green tea or coffee
It has been observed by studies that caffeine as the ability to enhance metabolism by 3% 11%. Drinking 1 cup of green tea or coffee will be enough to provide your metabolism with a significant boost. Green tea or coffee will help in burning your excess fat and also accelerating the metabolic rate considerably.
4. Smaller meals
While it might appear that dieting can help us to increase our metabolism quickly, consuming too less will result in a decrease in our metabolic rate over time. Consuming less than 1000 calories will lead to what we call the metabolic production or starvation mode. It has been shown by studies that this slowdown in the rate of metabolism will continue even after you have stopped dieting. Here it will be interesting to note that intermittent fasting appears to have the reverse effect.
5. Perform a high-intensity workout
It is a fact that high-intensity interval training which is also referred to as HIIT will help to burn a considerable amount of fat by increasing our metabolic rate even though we have finished our workout session. In fact, high-intensity workout training will have more effect on HIIT as compared to any other forms of exercise out there. This is because high-intensity workout training usually involves very intense as well as quick bursts of activity.
6. Keep moving
It is important to become active during the day since it will help to boost your metabolic rate. It also applies to your basic activities like standing up at frequent intervals, strolling around, or even performing household chores apart from stretching as well. This increase in our metabolic rate is referred to as NEAT (non-exercise activity thermogenesis). Our day-to-day physical activities are responsible for boosting our energy expenditure and also burning approximately 300 cal on a regular basis.
7. Intermittent Fasting
IF (intermittent fasting) happens to be an eating pattern which consists of fasting periods having more than one health benefits which include enhancement of our hormone levels, inflammation as well as sensitivity to insulin. Intermittent fasting also helps to lose a considerable amount of weight since your consuming fewer calories while helping the release of hormones for burning fat at the same time.
This happens to be an essential nutrient which is responsible for the production of energy. You will get hold of L-Carnitine in the form of a supplement which helps to transport fatty acids into the cells for providing vitality and also helping in weight loss as well as recovery from workouts simultaneously. Just like any other supplement, it is essential to take the advice of your physician before starting this particular supplement as well.
9. Lifting weights
Weightlifting, as well as strength training, will help to enhance the development of lean muscle over time. This will also enhance your resting metabolic rate when the muscle is more active as compared to fat and you will go on burning calories even after performing your workouts.
10. Remain hydrated
Our last tip of how to boost metabolism will be to consume enough water during the day. It is not essential to drink water excessively, but it is a fact that it helps to enhance our metabolism as well as the number of calories which our stem has burned. Consuming cold water can increase metabolism since it needs the heat for warming up to our body temperature.
Thus after going through this above-mentioned post on how to boost your metabolism, you should not have much problem in achieving your target in the course of time. However, there are other surefire ways too and you can experiment with those as well.