We may still increase our metabolism by adopting a few healthy modifications in our everyday lives despite the fact that some aspects, such as age, gender, and genes, are out of our control.
Consume Sufficient Food
Some individuals reduce their calorie intake in order to lose weight quickly. Eating less, on the other hand, is a myth, as failing to consume enough calories might result in muscle loss in your body. Furthermore, when you eat less, your body reduces the number of calories it burns in order to conserve energy for essential processes. Instead, consume calories while engaging in physical activity to burn them off.
Increase Your Muscle Mass
Every day, our bodies burn 60-80% of the calories we consume in order to keep us alive. Each muscle consumes six calories each day in order to maintain its functionality. So, if you want to lose weight quickly, you need to increase your muscle mass in order to accelerate your metabolism.
Drink Plenty of Water
Water is necessary for the burning of calories. As soon as our body becomes dehydrated, our metabolism begins to slow down automatically. Drinking enough of cold water can also help to enhance it. Instead of sodas and other caffeinated beverages, drink at least 8-10 glasses of water per day.
Green Tea Drinking
Green tea is high in antioxidants, which aid in the removal of poisons from our bodies when consumed. It has been shown that drinking green tea twice a day will aid to increase your metabolism while also helping to keep you hydrated. Regular drinking of green tea can also aid in the reduction of stubborn abdominal fat, provided that you eat in moderation and engage in some form of physical activity on a daily basis.
Strengthening Your Muscles
Strength training is a type of exercise that includes your muscles. More muscle mass means more energy to conserve and a greater calorie deficit in the body, which is beneficial in the long run. Increased muscle mass and increased metabolism can be achieved through weightlifting, pushing large items, and exercising with weights on your body.
Reduce your level of stress.
Increased stress results in the creation of the stress hormone cortisol, which is toxic to the body. Cortisol is also responsible for controlling our appetite. As a result, a rise in stress levels might have a direct impact on our food intake as well as our metabolic rate. Stress can be reduced by engaging in mindful meditation. Stress can be relieved by taking a brief walk in the park or engaging in your favorite recreational activity, among other things.
HIIT (High-Intensity Interval Training)
High-intensity workouts, like weight training, can also help you burn more calories by increasing your metabolism. High-intensity activities raise your heart rate, cause more blood to be circulated throughout the body, and aid in the burning of more calories as a result. For high-intensity cardio, such as swimming, cycling, or climbing, you can use a heart rate monitor to ensure that your heart rate remains elevated as you exercise.
Get Enough Rest
Binge eating can occur as a result of sleep deprivation because it causes the release of the ghrelin hormone, which makes one feel hungry. Getting enough sleep is essential for maintaining hormonal balance in the body as well as for increasing metabolic rate. Stress can be brought on by a lack of sleep, and stress has been shown to alter hunger. So make sure to obtain a good night’s sleep in order to enhance your metabolism.
Increased metabolic rate is dependent on the presence of certain B vitamins, such as thiamine (B1), riboflavin (B2), and pyridoxine (B6). Include bananas, eggs, potatoes, spinach, peanut butter, and other high-vitamin B foods in your diet to ensure you receive enough. You can also take B vitamin supplements to ensure that you get the recommended daily dose.
Regular Meal Times
Regular and defined meal intervals assist the body to maintain its metabolic rate by allowing it to digest food more efficiently. If you want to speed up your metabolism, consume small meals or snacks at regular intervals of 2-3 hours. Not eating for an extended period of time might cause your body to get starved, resulting in a calorie deficit. Furthermore, leaving long periods of time between meals can cause your metabolism to slow down over time.
Effects of the following factors on metabolism
Age: Everything changes with time. Our metabolic rate slows down as we age, much like our skin, muscles, and bones. The metabolic rate is influenced by the loss of muscle mass, hormonal changes, and neurological processes. As a result, your metabolism slows down as you enter your 30s.
Muscle Mass How much muscle mass you have is determined by the amount of individual muscle fibers in your body. Having a lot of muscle mass requires a lot of energy from your body. Your metabolic rate slows down as you become older because your muscle mass decreases.
Gender: Men burn more calories because they have a higher metabolic rate than women. Due to their higher metabolic rate, males burn more calories while sitting or resting than women.
Physical Activity: The more you exercise, the more calories you’ll burn and the more quickly you’ll lose weight. You may improve and maintain your metabolic rate by doing things like strength training, lifting weights, and gaining muscle.
Hormonal Factors: Changes in hormones, such as a thyroid imbalance, might alter your metabolism. Get checked out for any hormonal imbalance if you notice unexpected weight gain or decrease.
Throughout our bodies, metabolism controls other chemical reactions. So a slow metabolic rate might cause havoc. You may reset your body’s rhythm by adopting healthy lifestyle adjustments including regular sleep, exercise, and a good diet.
Each person has a unique metabolic rate. While some can eat anything they want and stay slender. Conversely, some gain weight in a flash. Pause before comparing yourself to others or starving yourself to accomplish your body objectives. Discover what works best for your body, what foods and exercises keep it fit, and act accordingly. To lose weight, eat more regularly. Never haste when it comes to your body and health.
Our metabolism slows down with age. Having gained a few kilograms is very normal and unavoidable. Simply stay active, eat well, exercise often, and avoid stress to keep your metabolism running smoothly. A high protein diet speeds up metabolism by 80-90%. More protein helps build muscle mass and boosts metabolism. Consult your doctor if you gain or lose weight suddenly.