Do you also blame your slow metabolism for gaining weight? Is it really the case? If it is true, then how do you boost your metabolism and burn fat?
Yes, there are some rare cases where slow metabolism causes weight gain. Even if that is not the cause behind your weight gain, once you boost up your metabolism you can lose all the extra weight within weeks.
Metabolism fulfills your body’s basic energy needs and burns calories. Although metabolism manages your weight, it still depends on your habits and what you eat. If you consume too much alcohol, fried foods, soda, farmed beef, frozen food and regular sea salt, it is obvious that you will decrease your metabolism and gain excess weight.
A person’s metabolism is the rate at which their body burns calories. It is a natural process that converts food into energy.
Once you eat the food, acids and enzymes act on it and break it down, making it suitable for digestion. Then the food travels to the stomach and there it gets converted into glucose. From there it gets released into the bloodstream where it can be directly converted into energy.
This energy then gets distributed to carry out different functions including hidden functions such as growing and repairing cells, breathing, controlling hormone levels and circulating blood. The amount of calories you need to perform such bodily functions is termed basal metabolic rate.
Some people naturally have an increased metabolism but some factors influence your metabolism
- Body Composition- The more muscle mass, the more calories you burn.
- Age- As you get older, your metabolism rate decreases. Young people burn more calories than old people.
- Hormonal activity- Your metabolism will increase when there is a greater release of hormones like thyroxine and triiodothyronine.
- Gender- Men tend to have a faster metabolism than women because they have more muscle mass.
- Illness- When you are sick your body has to work more to establish an immune system that increases your metabolism.
Despite the factors which you cannot control like age and gender, you can still boost your metabolism and burn fat by following the ways mentioned in this article. “How to boost your metabolism?”. Well, keep on reading and you will get your answer.
9 Ways to boost your metabolism and burn fat
1. High-Intensity Interval Training
HIIT is a form of exercise in which you have to do intense, heart-rate raising exercises for short periods. This training builds up muscle which increases your metabolism. It burns a lot of calories within a short time and improves oxygen consumption.
Consider these exercises for your HIIT workout routine and take 10 seconds to rest in between.
- Crunches×25 reps
- Pull Ups×15-20 reps
- Burpers×20 reps
- Jumping Jacks×50-60 reps
- Pushups×20-30 reps
- Jump Rope×2-3 minutes
- Mountain Climbers×45 reps
- Curls with Resistance Bands×20 reps
- High Knee×30 reps each knee
- Lunges×20 each leg
- Calf Raise×50 reps
When you are stressed, there is an increase in the level of a stress hormone called cortisol which increases your body’s ability to put on weight. Get rid of your stress and you will boost your metabolism.
Try these methods to get rid of stress:
- Mindfulness meditation
- Laugh more
- Spend time with loved ones
- Deep breathing
- Listen to soothing music
- Go on happy walks with your doggie
3. Consume protein-rich foods
Eating a meal consisting of plenty of protein can boost your metabolism, burn fat and reduce muscle loss. It can also help you eat less. Proteins cause the largest rise in TEF. Thermic effect food(TEF) is defined as the increase in metabolic rate after ingestion of a meal.
Protein-rich foods that boost metabolism are:
- Lean beef
- Ground turkey
- White meat chicken
- Hard-boiled eggs
4. Eat 3 meals at regular times
Eating 3 meals at regular times, morning, afternoon and night, will enable you to control your food intake and your appetite. The calories will spread evenly throughout your whole body and you will be healthy.
Eating at regular times will prevent you from consuming snacks again and again, which might increase your weight. It will help you to keep your muscles fueled up and give you lots of energy.
5. Get enough sleep
When you get less sleep, your body releases a hormone named ghrelin which makes you feel hungry and decreases the release of leptin which gives you the feeling of fullness. Getting enough sleep will prevent you from overeating and boost your metabolism.
Lack of sleep also increases blood sugar levels and insulin resistance which increases the risk of type 2 diabetes and obesity. Less sleep changes the way your body manages sugar and does not burn calories. You should get at least 7-9 hours of sleep. Young people need more sleep than old people.
6. Aerobic exercises
Aerobic Exercises will increase your oxygen uptake and make your mitochondria (the powerhouse of the cell) work harder to burn more calories. It can temporarily suppress your appetite and prevent you from eating too much. This is one of the most working ways to boost your metabolism and burn fat.
Some aerobic exercises which will answer your question, “how to boost metabolism?” are as follows:
Also Read: https://fitmist.com/13-low-impact-exercises/
7. Green tea
Green Tea can increase your metabolism by 4-5%. You should consume green tea after waking up. This will give you energy and convert the stored fats into free fatty acids, which increases fat burning. It is not sure that you will increase your metabolism because this depends on particular body types. You will definitely be able to lose weight and maintain your metabolism.
Some other tea options you can go for except green tea:
- Yerba Maté
- Black Tea
- Oolong Tea
- Mint Tea
- Cola Nut Tea
- Rooibos Tea
- Goji Tea
- Fruity Herbal Tea
8. Consume high-fiber foods
Fibre takes time to get digested, you feel less hungry and keeps your gut bacteria healthy. It promotes overall fat loss by reducing your appetite and maintains your metabolism.
Some high-fibre foods that boost your metabolism are:
- Cauliflower Mash
- Split Peas
- Lima Beans
9. Consume Vitamin B and Vitamin D:
Both Vitamin B and Vitamin D play important roles in maintaining your metabolism. Vitamin B metabolizes protein and fats, thus boosts up your metabolism. Vitamin D controls blood sugar and improves insulin resistance which gives you the feeling of fullness.
Vitamin B and Vitamin D foods that boost your metabolism are:
- Bananas (B)
- Baked Potatoes (B)
- Eggs (B and D)
- Orange Juice (B)
- Tuna (D)
- Fortified low-fat milk (D)
Once you will be able to sync your workout routine with your diet, you will boost your metabolism. You also need to consume lots of water, iron-rich foods, coffee, spicy foods, garlic, dark chocolate and apples to boost your metabolism and burn fat.
Do not forget that every new day is another chance to change your life. Start now and come out with flying colours!