You’ve probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?
It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body’s basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.
Metabolism is the process through which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.
Even when you are resting, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, growing and repairing cells.
While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone loses weight when they burn up more calories than they eat. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.
WAYS TO BOOST YOUR METABOLISM
While you don’t have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active than others with “slow” metabolism. Check out 10 easy ways that can boost your metabolism.
- The way you start your day can play a big role in your daily metabolism. Beginning your day with a morning stretch or exercise before breakfast to burn a few calories, having a healthy breakfast will also set you up for a calorie-burning boost all day long. Choosing items that makes you feel good about your body and promote healthy movement like your choice of clothing can change the amount of calories you burn throughout the day.
- Avoid Sedentary behavior at work. You probably spend most of your day at the office. So if you don’t speed up your metabolism at work, you may not burn enough calories to lose weight. Simply include our deskercise activity into your day so you have to get out of your chair and move. And at lunch time, be sure that you eat a diet-friendly meal full of protein. Also, don’t indulge in any unhealthy snack! Skip the high-sugar bars that can make you feel sluggish.
- Eating certain foods can increase your metabolism for few hours. Eating more protein especially, can boost your metabolism so that you burn more calories. It can also help you eat less.
- Drink more water. Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals. People who drink water instead of Sugary drinks are successful at losing weight and keeping it off. Drinking water increases resting metabolism by 10 – 30% per hour.
- High-intensity interval training (HIIT). HIIT Involves quick and very intense bursts of activity. Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat. HIIT can help you burn more fat by increasing your metabolic rates hours after your workout.
- Lifting weights will speed up metabolism and retain muscle. Higher amounts of muscle will result in a higher metabolism. Muscle has been known to be more metabolically active than fat. Lifting weight will also help you retain muscle and combat the drop in metabolism that can occur during weight-loss.
- Eating Spicy Foods. Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight. Peppers contains Capsaicin, a substance that boosts metabolism. The effect of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.
- Getting good night’s sleep. Lack of sleep has been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes. Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones. This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
- Drinking coffee can significantly increase your metabolism and help you lose weight. Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning. Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
- Replacing other cooking fats with coconut oil may help boost your metabolism slightly. Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss. Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.