Boosting metabolic rates can be considered the “holy grail” of weight watchers everywhere. Why is this so? This is because, with a higher rate of metabolism, it becomes easier for your body to burn fat. And so, in this article, we shall look at ways to speed up metabolism.
Causes of Slow Metabolism:
- Some medicines
- Skipping meals
Symptoms of Slow Metabolism:
- Gaining weight faster as compared to losing.
- Not able to lose weight.
- Hair loss
Ways to Speed Up Metabolism:
Contrary to popular belief, a slow metabolism does not necessarily lead to weight gain. And the metabolic rate of the body varies from person-to-person. Up till a certain standard, our bodies work at a preset rate set by genetics. Fortunately, it is easy to raise the metabolic rate through our own effort.
1.) Breakfast to Boost Your Metabolism
The most important step to boosting metabolism is to eat your breakfast. Eating breakfast not only balances the rest of the meal day for you, it also serves to literally “wake up” your metabolism. And since breakfast is the most important meal of the day, keep in mind not to neglect nutrition in your diet. Try these super breakfast foods that aid to speed up metabolism:
- Cereal – With all the variety in the market, this breakfast food can be tricky to maneuver. But look for a cereal that contains more than 5 grams of fiber and less than 5 grams of sugar. The best options would be bran-based or shredded wheat cereals. These provide you with necessary proteins, and the whole grain will keep you feeling full for longer. Combine this with skim milk, and some fruits for natural sweetness.
- Almond Butter – This is an excellent (vegan) alternative to regular butter or peanut butter. It is packed with proteins and contains monosaturated fat. And as a bonus, it is delicious to pair with some fruit like an apple or banana. Or you can just enjoy this with some whole grain toast. What makes this a better choice than peanut butter is that there are about 100 calories less per tablespoon.
- Oatmeal – This trusty breakfast food does wonders in meeting the nutritional needs for your morning energy boost. Furthermore, studies revealed that oats contain beta-glucan. This is a type of fiber that has been shown to reduce the cholesterol level when ingested regularly. When possible, opt for steel-cut oats over rolled oats. It contains more fiber. However, avoid flavored oats as these are packed with artificial sugars. If you would like to add flavor or sweetness to your bowl of oats, add fresh/dry fruits or some honey.
2.) Hydration is Key for Faster Metabolism
Staying hydrated is important for developing a healthy body. And what better way is there to stay hydrated than to drink water. Water is the ideal instrument to flush out toxins from your system. The most noteworthy aspect of drinking water, however, is that it helps to speed up metabolism. When you are dehydrated, your mind will be tricked into thinking you’re hungry. Whereas all you need is hydration to bring your system back into balance. Drinking water helps to curb cravings as well.
- Drink at least 2 liters of water every day. Make sure to space this out evenly.
- Drink one glass of water (about 8 ounces) in the morning before your breakfast. This helps to speed up metabolism before the day starts.
- Ideally, you should replace all the sugary carbonated drinks with a bottle of that good H2O. And drinking water can be fun too. Just add a few slices of your favorite fruit and let it sit for a few hours to infuse. Lemon slices in water seem like a very popular choice for making flavored water. Switch it up with raspberries, strawberries or peaches. The possibilities are endless!
3.) Tea to Boost Metabolism
One surefire way to speed up metabolism is to drink tea. And especially relevant for this is green tea. Various academic studies have shown the antioxidants present in green tea helps to boost the metabolic rate in our system. Drinking a cup of green tea after a short exercise session can aid your body into burning fat faster. The best part is that you can either drink the tea or take green tea supplements and still get the same results. But if you like to switch it up, these other teas can be used as efficient replacements.
- Rooibos: More commonly known as “Bush Tea”, this red, naturally sweet tea contains powerful fat-melters called polyphenols and flavonoids. These chemicals aid greatly to speed up metabolism.
- Oolong tea: This Chinese tea preparation contains important antioxidants similar to green tea. And is there a cooler way to boost metabolism than to sip on “the brew of the black dragon”?
- Mate Tea: This tea possesses thermogenic qualities. This heating nature is excellent to unlock higher a higher metabolic capacity in your body. In addition, it is loaded with added benefits like vitamin B, chromium, and cancer-fighting steroids. Interestingly enough, maté tea has earned a name on the streets as “green tea on steroids”.
4.) Eat Enough to Raise Metabolism
This point may serve to be confusing for the casual dieter. After all, you may have always been told that less equals more. While it is true that you can lose weight fast by cutting calories, it is only a temporary answer. But eating less to achieve this only serves to negatively impact your metabolic rate. Your body slows down the metabolic rate in order to save more energy.
- Eat just enough to keep yourself from feeling hungry. This will help to keep you metabolism running throughout the day.
- Branch your meals out from 3 large ones to 6 small ones throughout the day. This ensures the calorie intake is less while keeping your metabolism active.
- Another way to achieve this is to keep your regular 3 meals at 430-500 calories and have a midmorning and midafternoon snack of 150 calories.
5.) Coffee to Rev Up Metabolism
Interestingly enough, a cup of joe in the morning can help to kickstart your metabolism for the day. While this is not as healthy as drinking tea, studies have found that the average metabolic rate in people increased when they had coffee. The caffeine in this drink serves to stimulate your nervous system by increasing heart rate and breathing. In addition to this, it signals our system to release more of the adrenaline hormone in our blood levels. Adrenaline encourages the fat tissues to break down fats. It also encourages a rise in metabolism.
- Drink one cup of coffee in the morning.
- Black, caffeinated coffee is better than decaf, or coffee loaded with sugar and creamer.
6.) Speed Up Metabolism with Yogurt
Consuming probiotic is another good way to speed up metabolism. This healthy bacteria can be found in fermented foods like pickles or sauerkraut. You can also add this to your diet by taking probiotic pills. But the easiest and most natural way get this healthy bacteria is to add yogurt to your diet. In addition to boosting metabolism, yogurt can improve the burning of fat. This is because it contains a fatty acid called Conjugated Linoleic Acid.
- Add a cup of plain, greek yogurt to one of your meals.
- You can have this alone or add some healthy toppings like nuts and fruits.
- Fresh berries in yogurt is also a good dessert alternative.
7.) Chilies to Speed Up Metabolism
Chilies have been shown to be an excellent ingredient to speed up metabolism. The dominant compound present in chilies is called capsaicin. This compound is what give the chili its heat, resulting in that burn in your mouth. According to various studies, this burn contributes to a rise in body temperature. This rise can lead to energy expenditure and appetite control.
- Add chilies to your meal to give it that kick of heat and turn up the metabolism.
- Some popular, and tasty, chilies to try are jalapeños, cayenne peppers, scotch bonnets, and habaneros.
8.) Iron to Speed Up Metabolism
Iron is an important factor in raising metabolism. This nutrient helps the RBC carry oxygen to your muscles. This oxygen also helps to burn energy by boosting metabolism. Women especially require an increased intake as they lose iron during their period every month. You can get your daily share of iron through these natural sources: beans, iron-fortified cereals, red meats and dark green leafy vegetables like spinach and broccoli.
9.) Vitamin D to Raise Metabolism
Vitamin D is essential for conserving the metabolism-revving muscle tissues. You can get your share of this vitamin through various ways. Catch some early morning sunshine by going for a short walk. You can also get vitamin D supplements at any natural health store. The most natural sources of this vitamin are tofu, eggs, tuna, and fortified milk. Add any of these to your diet to harness the vitamin.
10.) Move Around to Speed Up Metabolism
Of course, the easiest and most foolproof way to speed up metabolism is exercise. You don’t really need long, drawn-out workout plans to achieve this. All you need to do is perform shorter exercises but with higher intensity. And while exercise is important, you should also follow this daily activity – NEAT, or nonexercise activity thermogenesis. This consists of small movements like stretching your legs after being seated for a long time or taking the stairs in lieu of the elevator. Even standing up occasionally can burn up to 350 calories in a day. It is important to break the monotony of staying stationery with these small movements.