Ways To Speed Up Metabolism
Healthy Living

Ways To Speed Up Metabolism

Mehvish Hamdare profile Authored by Mehvish Hamdare on 1 Oct 2014 - 11:18.

Ever wondered why few people are lucky enough that they eat anything and everything they wish to without gaining a kg and you are still struggling with the little that you nibble? The answer to your question lies in your metabolism. It's not unusual to hear people around us blame their weight gain on a slow metabolism as it’s an unfair fact that some people burn calories faster than others. The factors which affect our metabolism includeage, genetics, size, gender, physical activity and diet.

What is Metabolism? It’s a process that converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. The faster your metabolism, the more fuel, or calories you'll burn.

So if you feel that a slow metabolism is holding you back, you can change it. While there are no short-cuts to losing weight, there are a few things you can do to boost your metabolism.

Jumpstart your metabolism with breakfast

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose, provides other essential nutrients and gives us the energy boost we need to lead active lives during the day. Starting your day with breakfast initiates thermogenesis and if you skip breakfast your body goes into starvation mode and slows down the metabolism process. The National Weight Control Registry, which tracks people who have maintained weight loss of at least 30 pounds for more than a year, reported in 2003 that eating breakfast is one of the four most important behaviours that the study subjects share. Breakfast skippers tend to be weight gainers in the long run, according to few studies.

Get going

The more ­frequently you exercise, the higher is your metabolic rate. Dieting or restricting your caloric intake can cause your metabolism to slow down; exercise can help to counter this effect. Being constantly on the move and reducing time spent sitting at your desk help you burn more calories. Strength building exercise builds muscle which helps to keep your metabolism elevated 24 hours a day.Hence look for ways to walk or exercise and move around a few minutes more each day than the day before. The more you move the more calories you burn. 

Fuel up with water

All of your body's chemical reactions, including your metabolism, depend on water as the body needs water to perform a number of vital functions. It is also a natural appetite suppressant and detoxifier.A study published in theJournal of clinical Endocrinology and Metabolism found that drinking water increases metabolic rate by 30 percent in healthy men and women.

Drink Green tea

Clinical studies suggest that green tea extract may boost metabolism and help burn fat.In a study reported on in the American Journal of Clinical Nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure, plus also had a significant effect on fat oxidation. Some researchers think that substances in green tea known as catechins are responsible for the herb's fat-burning effect.

Snack smart

Eating actually burns calories so eat more often to help you lose weight. Divide up your daily calories into three meals and two to three snacks. When you have large meals you tend to have long gaps in between meals, which in turn cause your metabolism to slow down. Hence, more frequent meals are essential to a faster metabolism.

Get more protein

Protein has profound effects on your metabolism as it builds metabolically active muscle and prevents body fat storage. Your body burns more calories digesting protein than it does eating fat or carbohydrates. In a study published in the International Journal of Obesity it was concluded that high-protein diets imply a high thermogenesis, with animal protein showing a higher thermogenesis than vegetable protein.

Spice up your food

Many herbs and spices are thermogenic, which means they naturally help to increase metabolism making it good for healthy weight management. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent. A Canadian study found that using spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet. Research suggests that spicy foods can increase metabolism, though only to a minor extent, hence more studies are needed to conclude the effect.

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