In today’s world, most people are not able to boost their metabolism. Instead, they are stuck or started gaining weight. So in this post, we are going to tell that how can you boost your metabolism and burn fat easily.
What is Metabolism?
Metabolism is all of the chemical reactions that take place in a living organism every day to keep it alive. Our metabolism is the process of the body turning calories into usable energy.
If your metabolism is slow then your body will gain weight. And if it’s balanced then your weight will be stuck. If you increase your metabolism, then you will start losing weight.
- Low metabolism – Gain weight
- Balanced metabolism – Weight will be stuck
- High metabolism – You will lose weight
You have to understand that only exercising will not help in weight loss. But yes, it will only help in boosting your metabolism. You should have a proper diet and diet is the major reason for losing weight.
Some Bad Effects of Low Metabolism
- Weight gain
- Low energy level
- Low immunity
- Irregular periods
- Low fertility
- Ongoing fatigue
- Poor brain function
- Thin hair and poor skin
- Frequent urination
- Insulin resistance
There are several factors that can affect your metabolic rate, including:
Age: As you get old, your metabolism will start decreasing. That’s why many old people are fat.
Muscle mass: You should exercise more because greater muscle mass will burn more calories. This is why exercise is related to metabolism.
Environmental temperature: If you are in a cold temperature you need to burn more calories. This is why because you have to prevent your body temperature from falling.
Physical activity: Every single body movements need calories. You should stay active because this will help in burning more calories.
3 Main Causes of Low Metabolism
Most people cut down their calories while they are doing weight loss. And this causes the metabolism to go slow. Our body thinks that “I not getting the proper food”. So basically, the fuel you need to run all living organisms that fuel go low when you cut down calories.
Not taking enough sleep
If you are not sleeping properly then also your metabolism will go low. The reason because your body is not resting properly, particularly your body is not going in repair mode.
Drinking sugary beverages
Drinking sugary beverages on a daily basis is not good for your health. Sometimes it can be “ok”. Eating sugar or even drinking is linked to various diseases like insulin resistance, diabetes, and obesity.
There are many types of sugar and the main culprit is the sugar called “fructose”. For example, a tablespoon sugar contains 50% fructose, while high-fructose corn syrup packs 55% fructose. And eating sugar too frequent might slow down your metabolism.
Does Starvation Diet Help in Boosting Metabolism?
Don’t owe yourself by being hungry, this will going to slow your metabolism only. If you start a starvation diet. And owe yourself to being hungry for a whole day, week or even a month. This will make you lose some weight in the beginning but after some days it will be stuck. This will just make your metabolism to zero. As said, low metabolism will not help you in losing weight.
MYTH: Not eating the food will make you lose weight.
Eating the right foods in small portions and regularly will make you lose weight in the long term. Now obviously, if you eat high carb foods then it’s very difficult for you to lose weight.
Which Type of Foods You Should Eat?
Fruits and vegetables
Again, you have to eat the right foods like carrots, fruits, and vegetables. Berries are naturally sweet which are provided by nature and will not make you fat. Eat berries like strawberries, blueberries, blackberries.
I personally love yogurt but the “Greek” one. Greek yogurt is very good for your health. It puts probiotics in your digestive system which help your metabolism to rise. So use the yogurt more in your diet. If you want to make it sweet, you can put a handful of chopped strawberries in it. This is really a great combination.
Good fat oils
This is the most important thing. You should be eating oils that are high in fat like coconut oil, olive oil or any other oil. These things are also good for your health. You should eat them in moderation.
Don’t remove anything from your diet. For example, if you remove all the carbs or protein, then you will be craving for such a thing. So eat all the things small portions and also in moderation.
Water is a miracle drink. You should be drinking a lot. Water helps you in almost every way and warm water is good for your digestive system. You should drinking water all day.
Chia and flax seeds
Chia seeds are one of the most powerful sources of plant-based protein on the planet. Not only that, chia seeds, which contain high amounts of zinc, help with your body’s production of leptin.
Flaxseeds is also a good source of thermogenic, which is the fat-burning compound. Adding more fiber, protein and omega 3 to your meal which makes you feel full for longer periods. It also helps in digestion and motility.
These both are very good things to add to your diet. And are great sources to boost your metabolism and make you lose weight.
Almonds contain healthy fatty acids and protein which boost your metabolism for some period of time. You should eat 12-14 unsalted almonds as a nutritious snack. You can even eat raw almond butter with fruits, veggies or anything you like.
Green tea metabolism-friendly beverage. It contains a substance called EGCG. And EGCG is something which helps you in losing weight. It has zero calories which makes it the best alternative of water. However, just don’t overconsume it. Drinking 2 cups a day will surely help you.
Eggs are very good if you want to boost your metabolism. I am talking about “Whole Eggs”. An egg contains both “Water-soluble” and “Fat-soluble“. These contain amino acids, zinc, Vitamin D and other useful nutrients which kicks your metabolism. Plus, they contain vitamin B2, which supports your metabolic activity.
Herbs and spices
Herbs and spices can also boost your metabolic rate. You have to eat them in small portions. For example, if you are cooking an egg. You can add some herbs and spices, according to your taste. Just don’t overconsume it. Some of the following herbs and spices are;
- Black pepper
- Fenugreek seeds
- Chilli pepper
- Fennel seeds
Spinach, broccoli & celery
Most veggies are metabolism-friendly. Veggies are low in calories and high in fiber. However, spinach and broccoli offer plenty of additional nutrients like iron, zinc, and vitamins K and A.
Apart from these two, cucumber and celery are also low in calories. These are packed with fiber and water. So it takes quite a bit effort to make its way through the body because they act as a diuretic. The energy that’s used by the body to increase urine production which helps boost your metabolism.