Metabolism is the internal biological process through which your body transforms the food you eat and turns into energy. The basic metabolic rate of your body helps to maintain basic function such as blood circulation, hormonal imbalance, cell renewal and repair. The faster metabolic rate, the more energetic and active you feel. Low metabolic rate means your body burns fat quickly, you may face some serious issue like cholesterol, fatigue, high cholesterol, dry skin, weight gain, heavy menstrual discharge, slow heart rate and depression. It is very important that you speed up your metabolism rate. Several things affect your metabolic rate including gender, age, weight, body composition, height and your diet. Metabolism is partly ruled by genetics but there are also many ways to improve them naturally. One way to improve your metabolism is through eating good foods that are known to be best to boost metabolism.
Ways to Speed up your Metabolism
1.) Intense Workout to Speed Up Your Metabolism
Intense workout helps to burn calories long after your workout is over. High intense interval training is a great way to get the reward of after burn effect. It includes many forms of exercises like running weight training, or body weight workouts. Begin with the easy. For instance start with your top speed for twenty to thirty seconds and then slows down your speed with the remaining laps. As you become stronger, increase your sprinting endurance. Gradually increase your print for twenty to thirty seconds, then forty and so on.
Use timer when engaging in high-intensity training. If you want to do twenty-five curls in thirty seconds, then set the timer to thirty seconds and start your curls. But keep in mind, don’t sacrifice your form when lifting the weight. Make sure to warm up for about 15 minutes before beginning your workout routine. Always keep your interval short because it is dangerous and even impossible to train at your maximum intensity for longer periods. Do not let your intensity intervals cross more than sixty seconds.
2.) Cayenne Pepper to Boost Metabolism
Capsaicin is a compound present in cayenne pepper that has a positive impact on your body to speed up your metabolism. It has a thermogenic property that helps cells to convert energy into heat. According to the study published in the journal of biological chemistry in 2008 reports that capsaicin has a thermogenic property which increases body temperature and boosts metabolism.
A study published in the Oxford Journal Chemical Senses report that capsaicin includes thermogenesis, thus help in weight management. Capsaicin helps to enhance the activity of protein inside fat cells which help to break down fat cells. In 2010, one study published in the journal of proteome research found that people who fed a high fat diet with capsaicin, experienced more decrease in body fat as compared to the noncapsaicin group people. Another study found that cayenne pepper increases energy expenditure, reduced appetite and increased lipid oxidation.
3.) Drinking Lots of Water
Drinking plenty of water is very beneficial for your body. Water plays an important role in every cellular process in the body. It also helps your body to turn fat into energy, dehydration can also lead to slow metabolic rate.
Everyone should drink at least 8 glass of water per day but the amount of water you should drink also depends on your body. You should drink at least half your body weight in fluid ounces. For instance, if your body weight is 140 pounds, then you should drink at least 7o ounces water every day. If you get bored to drinking normal water, try some flavored water to change the taste. You can flavor your water by dropping some slices of cucumber or lemon and let it sit down for few hours. Try to carry a water bottle wherever you go, so you can take a sip of water whenever you feel thirsty.
4.) Get Enough Protein to Speed Up Your Metabolism
Chicken breast, egg whites are the lean protein sources. Tofu,beans, and nuts can also help to increase your metabolism. Protein is not easily digested by the body like salt, fat, and sugar and requires the body to work harder. This process increases energy expenditure and helps to boost the metabolism.
If you like turkey or chicken, so try to grill or bake them because fried meats will only add extra calories to your diet. Try to avoid processed meats like bacon, salami, hot dogs, fast food burger because they lead to cancer and heart disease. Do not even eat processed dairy product like cheese. These includes cheese that has been mixed with lots of emulsifier and salt. Avoid taking nacho cheese and other liquefied cheese.
5.) Lift Weight to Boost Metabolism
Both strength training and cardio are important to any exercise program. Strength training is very beneficial to boost your metabolism. You can do barbell squat, curls, bench press to build you muscle strength and speed up your metabolism.
To figure out how much you should lift, start at a low mass and gradually work your way up. You should be able to do 15 to 25 reps of a given exercise before feeling a significant strength. For instance, if you do 15 curls at a certain weight and feeling the burn then you are at your ideal weight. If find 15 curls easy then add five pounds and try another set of reps. Don’t lift too much, if you feel a significant strain in your particular body part while lifting, then take a break and try some cardio. Lifting too much can also lead to injury.
6.) Eat Small Frequent Meals
The extending time between your meals brings you body in the starvation mode, which decreases your metabolism in order to conserve energy and prevent starvation. Some people are able to lose weight through intermittent fasting while most people overall eat less, when they eat frequent meals. Having 5 to 6 healthy meals per day and eating healthy snacks also helps to increase metabolism. You should always keep extra nonperishable snacks with yourself because you never know when the train will get late or you will be stuck somewhere like an office or any other place. If you will allow yourself to get hungry, then obviously you will end up eating something you shouldn’t and your diet will undo all your hard work.
7.) Green Tea to Speed Up your Metabolism
A small study at the University of Geneva in Switzerland in 1999 found that green tea increases metabolic rate. Powerful antioxidant and flavonoid present in green tea help to do that. Green tea also works as a stimulant to increase metabolism. Take a cup of hot water and add a teaspoon of green tea leaves in it. Cover and allow it to steep for 10 minutes. Strain and add one teaspoon of honey. Drink this tea two to three times a day to speed up your metabolism. You can also take green tea extract capsules but first, consult your doctor.
8.) Lemon Water to Increase Metabolism
If you are trying to speed up your metabolism than nothing can be better than drinking a glass of lemon water. It will not only help to boost your metabolism but also help to flush out the toxin from your body. Lemon water will help to keep your body hydrated and fight with hunger craving. You can also add black pepper as it will enhance the effect of lemon water and helps to speed up your metabolism. Boil a cup of water and add half lemon in it. You can also mix half teaspoon of black pepper with one teaspoon of honey in it. Drink this solution every morning empty stomach.
9.) Ginger to Speed Up your Metabolism
Ginger can increase your body temperature because it has thermogenic qualities. It also helps to increase your metabolic rate. Ginger increases the feeling of satisfaction so that you eat less and burn calories faster. Boil a cup of water in a jar and add one teaspoon of the freshly chopped ginger root. Cover a jar and steep it for 10 to 15 minutes. Then add some honey if you want. Take a cup of tea two to three times a day. You can also chew a small piece of raw ginger root, or you can take ginger capsules but first consult your doctor.
10.) Consume Healthy Food to Rave Up Metabolism
Avoid taking processed food and junk food because they slow down your metabolic rate. Food such as fruits and green vegetables helps to speed up your metabolism naturally. Almost every fruit or vegetable will do the same thing. Add leafy vegetable such as kale, spinach, and lettuce in your diet and fruits like pineapple and strawberries have a great effect. You can also try to bake or saute eggplant and asparagus. If you don’t like to eat fruit and salad or you are constantly taking, so you can invest in a good blender and get your veggies and fruit in the form of smoothies.