How does burning more fat while you rest sound? Your metabolism is responsible for all the chemical responses in your body that keep you alive and functioning. When most people talk of metabolism, what they are usually referring to is one’s metabolic rate. The higher the metabolic rate, the higher the number of calories one can burn, lose weight and keep it off.
Having a higher metabolic rate also keeps you feeling energized and ready to go. For more tips and tricks to increase your energy levels, visit Wellness Nova.
While there are certain genetic aspects of metabolism a person cannot change, there are some ways to naturally help speed up the way your body processes calories.
Eat at Regular Intervals
Your body functions best with consistency. Eating at regular times and at fairly regular intervals can help you maintain a metabolic balance. Going for extended periods without eating can force your body to store fat and burn calories at a slower rate.
The increase in your metabolic rate after eating food is known as the “thermic effect of food” (TEF). This phenomenon is due to the extra calories required to digest and absorb the nutrients in the food you’ve just eaten.
Skipping meals avoids this metabolic boost, as does eating meals that aren’t nutrient-dense enough.
Eat Plenty of Protein
Protein is responsible for the highest rise in TEF. In fact, a metabolic rate can be increased by 15% to 30% compared to 0% to 3% for fats and 5% to 10% for carbohydrates. Eating plenty of protein can also help with the drop in metabolic rate due to losing fat. This is due in part to muscle loss associated with losing fat.
Include Spicy Foods in Your Diet
Hot peppers contain capsaicin, a naturally occurring metabolism booster. It has been suggested that eating moderate amounts of hot peppers at each meal can burn an extra 10 calories per meal. While this may not sound like much, coupled with other strategies it can all add up, and with minimal effort too.
Drink Green Tea
Research has shown that drinking green tea may help increase fat metabolism. It also provides a healthy alternative to the many sugar-laden drinks popular today, and fits in well with a balanced diet.
Ensure You’re Getting Enough Sleep
Sleep is vital for the proper functioning of the human body. Lack of sleep has been linked to an increase in the hunger hormone ghrelin. It also releases less leptin, a hormone responsible for making you feel full.
Getting enough sleep then can also help maintain the balance of one’s hormones and help to prevent overeating. Research suggests adults need on average seven to eight hours of sleep per night.
Get Enough B Vitamins
B vitamins play a vital role in healthy metabolic function. Examples of some important ones include B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine). Some foods rich in B vitamins include:
- Bananas
- Spinach
- Peas
- Peanut butter
- Whole grains
- Oranges
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High-Intensity Workouts (HIIT)
High-intensity interval training, such as strength training and many other forms of exercise, can increase metabolic function. HIIT workouts – which could involve sprinting for one minute, then walking for two minutes, for example – are alternatives to more steady forms of cardiovascular exercise such as running, swimming, or cycling.
Your metabolism will benefit from this difference in periods of high-intensity and low-intensity exercise.
The Bottom Line
Metabolism is responsible for the proper functioning of chemical reactions in the body. While many aspects of metabolism are genetic and cannot be controlled, we can change how efficiently the body deals with calories.
Living a healthy lifestyle goes hand in hand with a high metabolic rate. Making sure you drink enough water, eat a balanced diet at regular intervals, and get enough rest and exercise are all effective tools to increase your metabolism.
Photo by Arseniy Kapran on Unsplash
