15 Simple and Easy Ways To Boost Your Metabolism
The term metabolism is used to describe all chemical reactions or processes involved in maintaining the living state of the cells and the organs. Your body converts foods and drinks into energy through the metabolism process. During this metabolic process, calories from foods and beverages get combined with oxygen to supply the body’s energy needs for functioning. Even while you’re taking a rest, your body needs energy for all its “hidden” functions, like breathing, circulating blood, adjusting hormone levels, building and repairing cells, controlling body temperature, digesting food, and some other things.
These chemical processes need energy for well-functioning, and the minimum amount of this energy is called the basal metabolic rate (BMR). Your BMR may provide up to 80% of your body’s daily required energy, depending on your age and lifestyle. So metabolism is essential for your good health condition. It would help if you kept your metabolism steady and in full swing.
So we have listed down the 15 best easy ways not just to boost your metabolism but to keep your metabolism steady and in full swing.
15 Ways to Boost Metabolism
Some foods and drinks along with some sorts of activities and exercises have deep relations with your lifestyle. These have strong effects beneficial to boost your metabolism. Here are our best-picked ways that are simple but equally powerful to boost your metabolism-
Breakfast is the most important meal of the day. It stimulates your metabolism for its jump-start. Breakfast helps you burn calories the whole day and boosts your metabolism.
Your body uses energy for everything it does– storing food in the stomach, transporting it to the small intestine, absorbing it into the bloodstream, and digesting it. If you burn more calories than you eat, you lose weight. By eating breakfast, you activate the thermogenesis process (the process of heat production in organisms) and stimulate your metabolism thereby.
Eating a significant early meal directly changes the activity of genes associated with the metabolism of fats, counteracts insulin resistance, and changes how fat cells function. Eating a meal in the morning also gets a positive effect on your blood sugar concentration.
According to studies, going without breakfast results in higher weight and an increase in fat mass. It would help if you kept in mind that- Breakfast should comprise healthy foods.
When you skip one of the main meals of the day, you will not have all the macro and micronutrients that your body requires.
Work in Cardio
Cardiovascular exercise- running, swimming, aerobics, and walking boosts your metabolism, helps you burn calories, and can even restrain your appetite temporarily after a workout.
Having more protein, healthy high-fat foods, and strength training are expert-approved ways to boost your metabolism. Other forms of exercise, including cardio, are incredible to boost your metabolism.
Dr. Arad stated to POPSUGAR, “If you’re working out, it’s going to increase your metabolism, meaning you’re going to be burning more calories when you’re working out, and you’re going to be burning more.”
Lifting weights reduces muscle loss and prevents your metabolic rate from slowing down. So lifting weights is very significant for boosting your metabolism.
Long-term calorie restriction can notably reduce your metabolism, which will drive to a loss of muscle mass. Since muscle is metabolically active, this can reduce your metabolism even further. The only proven strategy to prevent this effect is to expand and apply your muscles by lifting weights.
Drink More Water
People who drink water instead of sugary drinks are more successful at losing weight. Sugary drinks contain calories in bulks. So you can have your calorie intake automatically reduced by replacing them with water.
Drinking water can also boost your metabolism temporarily. Studies found that you can increase your resting metabolism by 10–30% for about an hour if you drink 17 ounces or 0.5 liters of water.
Drinking some water half an hour before a meal can make you eat less. A study analyzing overweight adults found that those who made sure to drink half a liter of water before each meal lost 44% more weight than those who didn’t.
Drink Coffee or Tea
Coffee and tea are power boosters for your metabolism and help you lose weight too. Studies say that the caffeine in coffee can boost metabolism by 3–11%. Coffee’s boosting effects on metabolism and fat burning also contribute to weight loss and maintenance.
Again, drinking green tea or oolong tea is wonderful to boost your metabolism. These can help you lose weight as well. Studies found that Green tea and oolong tea can boost your metabolism by 4–5%. These teas help convert some of the stored body fat into free fatty acids, elevating fat burning by 10–17%.
In the case of losing weight, protein is the king of nutrients. Including protein in your diet is a simple but effective way to boost metabolism to lose weight with minimal effort. Food intake can boost your metabolism for a few hours. This is the thermic effect of food (TEF). It happens by the extra calories you require to digest, absorb and process the nutrients in your meal.
It is the protein that causes the most significant rise in TEF. It enhances your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Eating more protein can also minimize the drop in metabolism often associated with losing fat. This happens because of its reducing muscle loss, a common side effect of dieting.
Say No to Diet Soda
Usually, sodas are full of calories, 140 per can and up. But diet sodas have zero calories. So it is logical that diet soda should help you lose weight or stay the same weight. But none of several studies have yet proved positively that drinking diet soda is involved with weight loss. Instead, diet soda helps gain weight.
So, it would help if you considered stopping drinking diet soda immediately because-
- It forces your body to produce excess insulin.
- It changes your taste buds for sweetness.
- It makes you feel able to eat more.
According to the Multi-Ethnic Study of Atherosclerosis-
A daily intake of diet soda was associated with a 36% greater relative risk of incident metabolic syndrome and a 67% greater risk of incident type 2 diabetes than non-intake.
You should eliminate liquid sugar calories from your diet, as this includes sodas, fruit juices, chocolate milk, and other beverages with added sugar.
The endocrine system, particularly the thyroid, regulates metabolism, the chemical processes of the body. Yoga has a strong stimulating and strengthening effect on the endocrine organs and can boost your metabolism for burning more calories.
Meditation is the proper workout for the brain. It helps you focus and make your mind more alert. Meditation wonderfully takes care of many desires, sometimes the cravings for food as well. It reduces Tamas, makes people inactive, and gains weight, and reduces Rajas, which gives you a taste for fried food, sweets, and rich savories. Meditation elevates the Sattva in the body, and all these make you instinctively select healthy food.
Eat Spicy Foods
Having spicy foods is one of the most effective ways to boost your metabolism and to lose weight. Peppers contain capsaicin, which works to boost your metabolism well and helps you maintain a healthy weight. One study on capsaicin detected that eating peppers could burn around 10 additional calories per meal.
Spicy foods can boost your metabolism, but they also make you willing to eat more. So, spicy foods are good for you to lose weight if you can control your food cravings.
Get a Good Night’s Sleep
Sleep is just like nutrition for the brain. Most people require sleep between 7-9 hours a night. Lack of sleep can heavily affect your body weight. Sleeping too little makes you eat more significant portions of all foods and thus accelerates weight gain. In a review of 18 studies, researchers found that a short sleep led to increased cravings for energy-dense, high-carb foods.
Without enough sleep, your hormones that regulate appetite become disordered, and stress hormones and blood pressure increase,
Studies say that getting enough sleep can prevent gene expression for obesity. So, it would help if you aimed to get a good night’s sleep to boost your metabolism and enjoy the best fat-loss results.
Go for a Morning Walk
Walking in the morning on an empty stomach is one of the best tips for you to naturally jump-start and boost your metabolism, which helps you burn more calories the whole day. A remarkable fact is that after you have finished your moderate cardio of walking, your body is still burning calories even when you are taking a rest.
To obtain these effects, you should do 30 minutes of moderate cardio after waking up on an empty stomach. There are 3 keys to this:
- It must be on an empty stomach
- The cardio must be moderate
- You must not eat anything for 30 minutes afterward.
Moreover, working up cardio with a morning walk will boost your metabolism for the whole day and leave you feeling energized and ready to take on the day.
Drink Less Alcohol
Alcohol has empty calories and no nutritional value. Since your body can’t store alcohol, it must metabolize it. But metabolizing alcohol can harm your metabolic processes.
After you consume alcohol, your body prioritizes alcohol to break down first. Fats and carbs get stored while your body processes the alcohol.
It is broken down by two specific enzymes alcohol hydrogenase (ADH) and aldehyde hydrogenase (ALDH).
Not only your liver but your stomach, brain, and pancreas are also involved in dealing with alcohol. And for this reason, you should remember that your body can metabolize 1 OZ of liquor per hour. But it depends on how quickly the two enzymes ADH and ALDH work.
Dark chocolate is truly the yummiest option for good metabolism. Researchers suggest that eating 40g of dark chocolate a day boosts not only your metabolism but develops your gut flora and your digestion as well. Remember- milk chocolate and white chocolate don’t deliver the same benefits.
Researchers found that people who reported eating chocolate five times a week showed a body mass index (BMI) about one point less than people who ate chocolate less frequently on average.
Don’t Sit Still
We’ve all heard the negative consequences of a sedentary lifestyle. They include obesity, type II diabetes, cardiovascular disease, and early death. But many of us still spend too much time sitting down and have not enough flat bellies that can prove it.
Scientists are still working to find out the exact causes why sitting is so harmful to health, but there is one interpretation- the less we move, the less fuel we require.
So, if our eating habits remain unchanged, a surplus of blood sugar floods the bloodstream and contributes to causing diabetes and other weight-related risks.
Get More Vitamin D
Vitamin D is an essential micronutrient for your health with many benefits, such as maintaining strong bones and teeth, keeping an improved immune system, and facilitating the absorption of calcium and phosphorus.
Many evidence shows that vitamin D can help you lose weight too. It alters the storage and formation of fat cells and increases serotonin and testosterone levels to help your weight loss.
Vitamin D is a fat-soluble vitamin, which is available in vitamin D-rich foods or supplements. Your body can also make it through sun manifestation.
Metabolism is essential for your well-functioning health and a healthy weight. So, to stay healthy, you should know how to activate your body organs and how to boost your metabolism and keep it up too. By making some small lifestyle changes to apply the above ways, you can switch to a healthy, balanced, and well-hearted life.