6 BEST TIPS TO BOOST YOUR METABOLISM

You might have heard a lot of people say that ‘Oh, she eats a lot, but it is her genes and metabolism that don’t make her fat.’ Well, it is correct, people with good metabolism to have a slimmer body type. So, what is metabolism? Metabolism is a term used to define a composition of all the chemical reactions taking place in your body. It is because of these reactions that you can function and live. A lot of times, metabolism is used interchangeably with metabolic rate i.e., the number of calories burnt. So, if the metabolic rate is higher, you’ll burn more calories, and if you burn more calories, you lose more weight and stay slimmer. Also, it is believed that people with good metabolism tend to be high on energy and relatively feel better through the day. Now, here, we have come up with a few quick and effective tips that can help you boost your metabolism. Let us take a look at them one by one. 

Include a lot of protein in your diet

When you eat food, it accentuates the metabolism for the following 2-3 hours. This is predominantly TEF or the Thermic Effect of Food. TEF occurs to compensate for the additional calories that are required to process, absorb, and digest the nutrients present in the meal. Now, in food, too, protein is known to cause the highest boost in the TEF. Following a popular study, protein accelerates the metabolic rate by 15 to 30 per cent. On the other hand, fats impact the rate by only 0 to 2 per cent, while the carbs boost the rate by 5 to 10 per cent. Robin, who offers online accounting assignment help services, says that protein gives you a feeling of fullness and thus prevents you from overeating. 

Have cold water

Anyone who prefers cold water over carbonated drinks is far more successful at shedding weight. It is so because all the carbonated drinks are heavy on calories, so when you replace them with cold water, you drastically reduce your calorie intake. Also, when you drink water continuously through the day, it boosts your metabolism. Following a study, it was proven that when you drink 17 ounces of water, you’ll experience an improved metabolic rate by 10 to 30% for an hour. Zain, who offers online do my assignment services, says that when you drink cold water, the calorie-burning rate is higher, as the body needs to deploy more energy to heat this water to match the body temperature. Further, water gives a feeling of fullness. So, for improved metabolism, you should consume a glass of water 30 minutes before your meals.  

Try HIIT

A HIIT or a high-intensity interval training workout is an intense workout that helps in burning a lot of calories even in a shorter span. It is believed that a HIIT workout can increase your metabolic rate, and help you burn fat at a faster rate.  

Lift weights

We all know that in comparison to fat, muscle is metabolically more active. So, when you build muscle, it can have a direct impact on your metabolism. Thus, a muscular person is more susceptive to losing high calories even when the body is at rest.  Chris, who recently had to pay for research paper writing service, says that the good thing about lifting weights is that it stimulates muscle gain. However, despite that, there’ll be weight loss, and it will be effective fat loss and not muscle loss.  

Stand up more

Honestly, sitting down too much isn’t the best thing you do for your health. A few health experts also relate sitting too much to the ‘new smoking.’ It is so because when you sit for long hours, you tend to gain weight and lose fewer calories. So, people who have a desk job should always make it a point to stand up every few hours for short breaks.  

Drink Oolong tea or green tea

It is seen that oolong tea or green tea tends to increase the body’s metabolic rate by 4 to 5%. Both of them aid in converting the stored fat in the body into 3 fatty acids, that boost up the body’s fat-burning ability by up to 17%. Jia, who offers the best data science certification online, says that since the teas are lower in calories, they are excellent for both weight loss and its further maintenance. Health experts believe that the metabolism-boosting ability of these teas will help you overcome your difficulty in losing weight and facilitate the process by boosting your metabolism.  

Add a lot of spicy food to your diet

Spices, such as pepper has capsaicin in it. Capsaicin is incredibly helpful in boosting the body’s metabolic rate. Studies suggest that consumption of pepper helps burn about 10 more calories per meal. Linda, who offers online research paper writing service, says that though the impact of spices on weight loss is small, in the long run, it can be incredibly beneficial. So, it is best to combine the spice consumption with the other metabolism-boosting strategies in the list to make the most of it. 

Sleep for 6-8 hours every day

People who sleep less are more prone to obesity in comparison to others who get at least 6 hours of sleep every day. It is definitely linked to the impact of sleep deprivation on a slowed metabolism. Hannah, who works with EduWorldUSA, says that people who sleep lesser tend to experience higher blood sugar levels and insulin resistance. Both of these put you at risk of type 2 diabetes. Moreover, people who sleep less experience a release of a hormone called ghrelin, which is known to make you hungry and hamper your feeling of fullness. It is possibly, the reason why when you sleep less, you feel hungrier. 

So, these are the 8 most effective and helpful techniques to help you boost your metabolism. If you have more tips to add, you can put them down in the comments below.

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HOW TO BOOST YOUR BODY'S METABOLISM WHILE WORKING OUT

When you're working out, you'll always want to have the best results for your body. After all, you don't go through a whole lot of effort to not see any improvement in your physique at all. One of the most common goals with working out is to lose weight through enhanced metabolism.

Metabolic rate is another term used to refer to metabolism. This is an all-encompassing term used to describe the body's chemical reactions. These reactions are also necessary, as they keep your body alive and functioning well. But, human beings don't have the same metabolic rate due to individual variations.

A faster metabolism can help you burn fat faster, thereby also speeding up your process of losing weight. If your interest lies along those lines, here are some tips to help you boost your body's metabolism:

1. Fill Your Diet To Include Omega-3

If you wish to speed up your metabolism, working out isn't the only way to go about it. While you work out, you can also take it up a notch and give yourself a workout boost by switching up your diet as well. One of the healthiest ways to do so is to include Omega-3 Fatty Acids in your diet. Omega 3 is packed with heart-healthy fatty acids and Vitamin D. When appropriately incorporated into your diet, this can help speed up your metabolism and lose weight faster.

Here are the two types of Omega-3 Fats that increase your metabolism:

●      Long-Chain Omega-3 Fatty Acids. This type is mostly found in algae and algae oil, seafood, fish oil, and fatty fish.

●      Essential Omega-3 Fatty Acids. This is found in a wide variety of plant sources. Of all, however, the richest seem to come from chia seeds, flax seeds, walnuts, and hemp seeds.

2. Incorporate Planks In Your Exercise

Planks are an excellent exercise to incorporate into your routine. First of all, they're effortless and straightforward to do. You can even perform your planks anywhere. With planking, there are also many different variations that you can try out. Though it may look simple, however, it's still one of the most effective exercises to do.

Apart from increasing your metabolism, planks are a good exercise for the following reasons:

●      It's a bodyweight exercise, which means that you use nothing else except your body.

●      It's a cheap exercise to do, as you don't even need equipment.

●      It's a good exercise for your core.

3. Have Plenty Of Protein In Every Meal

There are particular foods that can help increase your metabolism for a couple of hours. Apart from those with Omega-3 fatty acids as enumerated above, protein is also an excellent choice. This is referred to as the thermic effect of food, which occurs because of the extra calories needed by the body to digest, absorb, and process the nutrients in your food.

Protein is one of the critical nutrients that can help increase the thermic effect of food. Additionally, with protein in every meal, it also has the effect of keeping and making you feel fuller, thus also preventing you from overeating.

That said, when your body takes in protein, it can help increase your metabolism and thereby also prevent you from overeating.

4. Do Reverse Lunges In Your Workout

Lunges are also another excellent exercise for you to incorporate in your routine. They may look simple, but after only a few reps, you'll start to feel the burning effect in your body. Once you get the hang of it, there are many benefits that you can gain from regularly performing lunges. Some of these include:

●      Increasing your metabolism, thereby aiding in faster weight loss

●      Helping you stand taller and correcting your posture

●      Enhancing your body's balance and stability

With reverse lunges, in particular, your core, glutes, and hamstrings are activated. With lesser stress on your joints, reverse lunges help you to create better stability in your leg.

5. Drink A Lot Of Cold Water

Rather than immersing yourself in too many sugary drinks, choose cold water instead to hydrate yourself. Yes, not even the energy drinks that you think might help you as you work out are actually useful. People who drink more water than drinks laden with sugar are more successful in losing weight.

Water can also help temporarily speed up your metabolism. For instance, individuals who drink 0.5 liters of water increase their rate of metabolism from around 10% to 30% in that hour. This value is heightened with cold water, as the body will need more energy to heat the water to body temperature.

Even more importantly, water has a very filling effect. This can help control your food intake as you feel full. Thus, the efficacy of cold water has been proven in helping you lose weight and increasing your metabolism.

Conclusion

Kickstarting your metabolism is one of the most foolproof ways to burn more calories, and in turn, ultimately lose weight. In terms of working out, this refers to the process of breaking down more molecules. This way, you can access all the energy that you need to work out, allowing your body to efficiently process utilized and stored energy.

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DOES LOSING WEIGHT MEAN HAVING TO GO HUNGRY?

For many people losing weight is synonymous with restriction and sacrifice. In an effort to acquire the body of their dreams, patients obsess over every calorie and cut too many corners, leaving their body starved and tired. Dr. Niket Sonpal, an NYC Internist and Gastroenterologist, tells us malnourishment is not the key to a healthy lifestyle and could be the “gateway into difficult health problems.”

Dr. Sonpal, who is an Assistant Professor at Touro College of Osteopathic Medicine and Associate Director of Brookdale Hospital's Residency Program, says, “Starving yourself is a technique that quickly backfires on patients. It can cause ma ss to be stored, water to accumulate, and hormone imbalances, among other things. If we aren’t careful about our nutrition and our weight loss, we can end up worse than when we started.”

Hunger is defined by bodily sensations ranging from mild pains in the abdominal region, headaches, mood changes, a decline in energy or light-headedness. These sensations signal the body’s instinct that it needs to replenish energy by consuming food. Biological cues arising from hunger inform the body of what to how to operate some of its essential functions to adapt to your circumstance. Remember though society has evolved tenfold since the first Neanderthals roamed the earth, our biological instincts are still quite similar, and hunger is at the center of how our body assesses its ability to survive. Simply put, if our body is not receiving the energy it needs, it will adapt its functions to survive what it perceives as hard times. During this adapting period, we can undergo mild to serious health implications that run contrary to our overall goals of losing weight and improving our health.

Here are 6 Major Reasons to Refrain from Starving Yourself and what to do instead:

Your Metabolism

Prolonging your body’s state of hunger regularly and for extended periods can cause your system to slow down your energy expenditure during periods of rest. Your Basal Metabolical Rate dictates how much energy your body burns in order to fuel your essential bodily functions while at rest. In the absence of regular and consistent nourishment, your body may begin to store energy, often in the form of fat.

Many people get caught up in an unhealthy obsession with calories. While calorie counting is sometimes necessary to get rid of stubborn fat and techniques like intermittent fasting can help people jumpstart their metabolism. Studies show that for people who are already obese or lack muscle while packing excess body fat, extended periods of hunger can worsen their situation.

To avoid going down the path of starvation and fat storage, start to slowly and sustainably build a schedule and regiment that has you eating high volumes of low calorie and low carb foods. Vegetables and lean proteins are your friends. Instead of eating two or three huge meals, space them out throughout the day with space for small healthy snacks that keep your energy up throughout the day.

Stress and Bingeing

Hunger and stress have an interesting relationship. People come in a great many varieties, and they react to stress differently. However, it is common for stress, in short doses, to decrease appetite. Prolonged stress, on the other hand, can lead people to binge-eat, especially if someone has developed the habit of food-for-comfort over time. Hunger, prolonged periods of fasting, and eating disorders can increase the body’s production of cortisol, known as the stress hormone. This can make you moody, anxious, and uncontrolled. Stress also inhibits our ability to control our appetite, often leading to overconsumption of calories. Once your system becomes overwhelmed with stress, you break, and the result may very well be binge eating.

Instead, focus on eating as healthily as possible without sacrificing the fulfillment of feeling nourished. If you have a craving for sweets or some treat, navigate the situation reasonably. For example, if you are a fan of chocolate, as many of us are, treat yourself to a piece of dark chocolate after dinner. Dark chocolate is an excellent way to get a taste of cocoa without overdoing the sugar. As for your cortisol production, don’t revolve your entire life around dieting and counting calories. Take time to run outside and feel the sun. Working out is a natural stimulant of endorphins, the hormones that help us feel good. Endorphins are also helpful in helping relieve stress and pain.

Your Calorie Intake Helps Dictate Your Calorie Output

As previously mentioned, our bodies burn calories daily to cover our essential bodily functions while at rest. Reducing calories in an extreme way can reduce the number of calories you regularly burn in an extreme way also. This makes it more difficult over time to lose weight, maintain weight, and remain lean. This is especially true for people who are predisposed to having a hard time shedding pounds, such as postmenopausal women and people with a family history of high cholesterol, diabetes, or obesity.

Instead, focus on the quality of your calories. 200 calories of broccoli will not affect your body the same way as 200 calories of ice cream. Giving our bodies an appropriate amount of food at an appropriate amount of calories is key to our metabolic health. The best way to cover our bases on the calorie front and on the hunger front, meaning fulfilling our energy needs while still satisfying our hunger is to eat foods that are high on nutrients, fiber and vitamins.

Hydration is key to your health

In their incessant battle for an “Instagram-worthy” body, people concentrate overwhelmingly on the solid foods they eat and very little on the liquids they drink. Needless to say, our bodies are dependent on water to help keep them regulated, hydrated and refreshed. If we are dieting like madmen while drinking sugary drinks, dairy products, and alcohol all the time, we are essentially counteracting everything we have accomplished at the gym and the dinner table. In other instances, people forget to drink water leading to dehydration and water retention.

Drinking ample amounts of water is also an effective way to send signals to the brain, informing it that you are not on an empty stomach. Drinking water before a meal has been shown to effectively decrease the amount of a person consumes once they sit down to eat.

Keep in mind water is extremely useful in keeping your digestion working properly.

Fiber is your friend

Fiber is a useful tool for staying regulated and healthy. Fiber is interesting because, though it is a carbohydrate, the body is unable to dismantle the nutrient to convert it to a simple sugar molecule. This results in Fiber passing through our gastrointestinal tract accomplishing many beneficial tasks to help us with our diet and health goals. Fiber is a healthy way to increase fullness hormones in the body. For many people who have built up resistance to this hormone, called leptin, this becomes more beneficial as your body becomes leaner and you become healthier. Fiber also helps to keep you full and it shows up in a variety of foods from fruits to vegetables to grains. The versatility of fiber means it is easy to work it into your diet without a lot of stress. Fiber helps fill you up as well without the risk of it staying and accumulating in your body to be processed into fat.

Opt for healthier choices that are rich in fiber, as opposed to processed and sugary drinks with little nutritional value. Because of where fiber is found, odds are the foods you eat to incorporate it into your diet will be full of many other vitamins and nutrients that will help keep your body healthy.

Fat Storage

The term “starvation mode” is incredibly common and if you confess your fasting weight loss methods to a caring friend or family member, odds are they will mention starvation mode as a reason against going hungry.  You may be tempted to roll your eyes and ignore the advice, but your loved one may be right. When we are constantly hungry, skipping meals and only feeding our bodies with one or two big meals a day, even if the meals are mostly healthy the body will do everything it can to store as much fat and nutrients as it can. This is especially true if you eat at inconsistent times of the day. Why? Because the body’s biological clock does not know when its next meal will come and how big that meal will be. So while you go hungry, your body grows anxious and looks for ways to compensate for the insufficient and inconsistent way with which it is fed.

To avoid starvation mode, make sure you are eating consistently and snacking on something natural and healthy between meals. Make sure to never skip breakfast as it jumpstarts your metabolism. Breakfast is also a signal to the body that its overnight fast is now over. It helps to keep track of the times you eat and make an effort to stay relatively consistent when it comes to your eating schedule. This will help alleviate some of the body’s anxieties about being left without food until further notice.

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