We recently went through a quick introduction of metabolism, the set of life sustaining chemical transformations within the cells of organisms, in the next few minutes we’ll talk about some healthy tips for you to boost your metabolism.
Increase your protein intake on every meal
Certain foods can increase your metabolism levels for a few hours, foods that are high on protein can do the trick, due to the thermic effect of food (TEF) which causes a metabolic rate increase by 15 – 30% and it’s caused by the extra calories required to digest, absorb and process the nutrients in your food, that all in addition to the fact that protein can help you feel more full, thus eating the right amounts on every meal.
Go for the right kind of Cardio
A calorie-restricted diet along with steady state aerobics can lead to slowing down your metabolism, studies have shown that switching from such types of cardio to a higher intensity workout like martial arts or sprinting can help burn body fat along with stimulating metabolism, you know what the good part is? With such workout your metabolism is boosted on the long run for your body continues burning calories after you’re done with such workouts.
Eat omega-3 rich foods
Foods that are rich in omega-3 fatty acids, such as Salmon and tuna are great for your metabolism as they balance the levels of blood sugar and reduce inflammation, thus helping regulate metabolism, such foods also could help reduce resistance to the hormone leptin, which is a hormone made by the adipose cells that regulates energy balance, as well as being linked to how fast fat is burned.
Move around more
Since we tend to spend a big portion of our days sitting at work or at home, with little to almost no time working out, our metabolism becomes slower with time, that’s why it’s highly recommended to increase our physical activity, whether by working out more, or even by the smallest things, such as taking the stairs at work and at home, taking a break every once in a while, or even walking home or to work.
Make that shift into green tea
Green tea is known for its high nutritious value, add to that, new researches show that green tea’s active ingredient catechin may be able to crank metabolism up, as those who made the switch into green tea lost more weight than those who didn’t, which in turn suggests that catechin could improve fat oxidation and thermogenesis, which is basically our body’s production of energy or heat throughout digestion, researchers also suggest that by drinking five 8 ounce cups of green tea per day, we can increase our energy expenditure by 90 calories a day.
Forget about the benefits of that for a moment, going organic can help your metabolism to keep going as it’s supposed to, at full power, since organic fruits and vegetables are grown without pesticides and that keeps your thyroid safe from toxins that could block your metabolism by interfering with your thyroid.
Get your fair share of sleep
Let’s try and forget about all the benefits of sleeping well for a second, sleep deprivation has been linked to an increased risk of obesity as well as high blood sugar levels, all in addition to disruption in appetite regulating hormones, all of these conditions are linked to lack of sleep and they affect your metabolism negatively, so starting today, make sure you get yourself the sufficient amount of sleep in a dark comfortable atmosphere, giving your body rest it much needs and deserves.
Keeping hydrated has been linked to better results when it comes to weight loss and maintaining the results, also, drinking water can help speed up your metabolism temporarily, this applies to many drinks, yet for better results, cold water is the most beneficial, for your body will use energy to heat it up until it reaches body temperature, also researchers have associated chronic dehydration to suppressed metabolic rates, that’s why it’s highly recommended that you consume at least eight 8-ounce glasses of fresh water each day.
Don’t forget your morning coffee
Your morning cup of coffee isn’t only about starting your day fresh, for studies have linked coffee and the caffeine it contains to a boosted metabolism, higher fat burning processes, all along with contributing to weight loss and maintenance.