How to Boost Metabolism?
Most of the people blaming their metabolism for gaining extra pounds.
Why is it that other people can eat whatever they want, yet, they still maintain their preferred weight?
What is the significant role of metabolism in burning calories?
or is it the metabolism that makes it hard for others to lose weight?
What is metabolism?
Metabolism is a process wherein there is a complex network of hormones involved and enzymes working to convert food into energy.
According to Dr. Robert Yanagisawa of Mount Sinai Medical Center in New York, metabolism determines the rate of calories burned.
How easily we can lose and gain weight?
As a result, a slow metabolism can store fat if not burned the right way.
Factors influencing metabolism rate are age, sex, and body mass. As people get older, metabolism slows down about 5% per decade after the age of 40. Men can burn more calories than their female counterparts.
Moreover, body muscle is also another factor for a higher metabolic rate. People with lower body fat percentages have a higher metabolism rate than those who have higher Body Mass Index.
In rare cases, the thyroid gland is another factor linked to the slow metabolism rate of an individual.
Since there are numerous ways to boost metabolisms like exercise and the right diet, this article will focus on the metabolism booster foods that can speed up the rate of burning those calories we consumed and digested.
Protein metabolism is composed of various biochemical processes. It can be described in two main processes.
- Protein anabolism is the process where proteins are formed from amino acids. This is important during growth. While for adults, it helps in replacing lost proteins in the body.
- Protein catabolism is the process where proteins are broken down into their amino acids to release energy in the body. The percentage of energy coming from this process varies depending on the intake of protein-rich foods.
Adding protein-rich foods in your diet will greatly help to increase your protein metabolism. Many people, especially vegetarians, worry about not getting enough protein, which is important for the body.
Although vegetables and fruits do also have certain amounts of protein, it may not be enough to support your body’s needs.
You can monitor your protein intake if you are aware of what foods are high in protein.
Below is a list to summarize and give you an idea of foods rich in protein.
- Dairy goods such as cheese, yogurt and of course milk are very good sources of protein.
- Meat is also a source of protein, however, consumption of this food should always be taken into proportion due to the possibility of getting heart disease.
- Nuts and Seeds
- Egg whites
- Grains like wheat and vegetables
What are the Benefits of Increased Metabolism?
It can be quite simple to increase the metabolism and the thing that stops some people from doing it is through lack of knowledge and not knowing what the great benefits it has. The benefits of increasing your metabolism include:-
- An increase in metabolism will help to burn even more calories
- It helps to replace any old fat with muscle
- It can help people to lose weight over time
- Increasing the energy levels will leave you feeling more refreshed
Increasing metabolism can help to improve so many aspects of a person’s life, both mentally and physically. You can lose weight through an increase in metabolism.
It can also help to burn extra calories when you sleep, which is something that many people never knew about. Also, the energy levels that you get from increasing the metabolism can often make you feel more awake and alive at the same time and it can also help to improve the way that you participate in everything.
Increasing the Metabolism
It is important to only have a steady increase in metabolism, but if it is sustained it can help to lose one to two pounds of weight loss each week.
You should not cut calories in order to lose weight as the body will only store it as fat, so make sure that you eat plenty of the right foods in order to get the recommended daily allowance.
This means that you should never skip a meal, especially breakfast, as this will keep your body going until lunchtime.
By having calories in your body, this can keep your metabolism going and it will burn the calories as well as help you to lose weight as well as build muscle.
As with a lot of things, understanding metabolism can help a person to increase it. Basically, it has two chemical processes which are called:
- Catabolism – Breaks down substances to produce energy
- Anabolism – Helps to grow and repair
Both these processes are extremely important during metabolism and with them both combined, they help to distribute the nutrients into the blood after food has been digested.
It is a good idea to research more about metabolism and understand how it works so that you can make plans on how you can increase it.
Having the right knowledge can go a long way to giving you those great benefits offered from a faster metabolism. So if you have never considered it before, then it is definitely something to think about now.
Metabolism Booster Foods
What is astounding is the fact that the thermic effect of food can magically boost our metabolism.
We have a variety of foods available at your disposal that may help to increase your metabolic rate.
The list of metabolism boosters is listed in broad-spectrum for a wider view and further understanding of our readers.
1. High fiber foods
The plant-based foods are not easy to digest. Therefore, the body has to use extra calories to burn them. Great examples are apples and grapefruits which are low-calorie and high in fiber.
You may also add to your list the
and other green leafy vegetables that are best eaten in raw form to get the complete health benefits.
2. Omega 3 fatty acids and other essential fat
fish like salmon and tuna contain the ingredient in the form of omega3 fatty acids that can alter the levels of leptin, a hormone that helps in the metabolism process. The higher level of leptin will help to increase metabolism.
In Wisconsin University, a study found that mice with high leptin levels have a higher metabolic rate and can burn fat faster than those mice with low leptin levels.
Also, French researchers conducted a study on men who were asked to replace 6 grams of fish oil in their daily diet.
There was a significant change in their metabolic rate lead to losing two pounds during the several weeks of consuming fish oil.
Other essential fats like flax seed oil, olive oil, fish oil are also considered as metabolism boosters.
3. Capsaicin Spices
Certain spices, like jalapenos or chili pepper, contain capsaicin chemical.
Several studies revealed that spicy meal can increase metabolism by 25% as it can generate heat and speeds up the heart rate.
A group of Canadian researches proved that certain spices like capsaicin, black pepper, red chili pepper, and ginger have the full potential to increase the rate of fat metabolism.
A spice with thermogenic potential can result in muscle contraction, an increase in body temperature, and the metabolism of an individual.
4. Rich in Calcium
Rich in calcium such as low-fat milk, oatmeal and whole-grain cereal. The calcium, complex carbohydrates and fiber can lower the insulin levels after eating fats.
When the insulin spikes, it begins to store body fat and causes it to burn fewer calories.
A research-based study was conducted in the University of Tennessee with the conclusive finding that people who consume 1200-1300 mg. of calcium daily lost weight twice as much as those who consume less calcium in their daily diet.
5. Caffeine and EGCG Beverages
Caffeine in coffee increases the heart rate and the same thing with the process of burning calories.
Therefore, the epigallocatechin gallate or EGCG in green tea can also speed up the nervous system and are linked to the quick metabolism rate. The rule of the thumb in faster metabolism is the fast rate of the heartbeat.
The Canadian government, on the other hand, conducted a study on a group of soldiers who consumed caffeine 12 hours before the physical fitness test. It was found that they consumed more oxygen while doing physical training.
The conclusion there is the more oxygen they consume, the more calories they burn during the workout. However, please also take note to limit the caffeine intake into 1-2 glasses of coffee a day.
Yes, it is annoying to make a comparison with people who can eat whatever they want and their metabolism works faster than those with a sluggish metabolism.
Not all of us are genetically blessed to have a high metabolism, but we can search for natural ways that may boost the metabolic rate of our body.
What is equally important aside from the lists of food contributing to metabolic rate is to take into account the choice of a healthy lifestyle.
6. Skipping Breakfast in losing weight is the downfall of many dieters
What they do not realize is the importance of how they can work smoothly at the start of the day?
Likewise, the low caloric intake of foods can help to raise the metabolism rate naturally.
Drink lots of water and avoid too much alcohol and sugary foods. Lastly, build muscles through daily exercise.
The choice of a healthy lifestyle and diet is the best way to increase metabolism and achieve balanced weight management.