How to increase metabolism and lose weight

When it comes to losing weight, the first thing that comes to mind is how to boost your metabolism. This is the ultimate question for the easiest weight loss solution. But most people don’t know how metabolism works. So let’s first understand what metabolism is and then learn ways to boost it.

What is metabolism?

The term “metabolism” refers to the role of enzymes in the body’s ability to digest food, function, grow, and adapt to different situations. It converts the food we eat into usable energy for our bodies. So when your metabolism is slow, it affects your ability to lose weight either directly or indirectly.

Health Shots spoke to Dr. Aparna Govil Bhasker, Specialist in Bariatric and Laparoscopic Surgery at Saifee, Namaha, Apollo Spectra and Currae Specialty Hospitals to find ways to speed up metabolism.

How to increase metabolism

Metabolism refers to how effectively the body performs all of its activities, including digesting and absorbing food, which fuels the body. Metabolism does not improve overnight simply by taking supplements like L-carnitine/fat burners or green tea. It requires a holistic and consistent approach.

Tips to improve metabolism:

1. Do high-intensity exercise

To keep your metabolism and fat burning rate elevated for hours longer than just the time you exercise, you need to engage in high-intensity exercise. dr Bhasker says, “HIIT, running, swimming, and biking are some workouts you can try to boost your metabolism and grill the fat.” It can also burn a lot of calories in a short amount of time.

Read  Explore the power of positive self talk, and learn how to make the most of it

how to boost metabolism
High-intensity workouts will burn off your belly fat in no time. Image courtesy: Shutterstock

2. Don’t skip meals

Skipping meals or eating very little is not the right way to lose weight. In fact, it can mess up your metabolism in the long run. according to dr Bhasker “eating on a regular basis helps maintain metabolic balance. Eating a small meal or snack 1-2 times between main meals boosts metabolism.” According to research, those who snack between main meals eat less during meals. Otherwise, long breaks between meals slow metabolism and increase the body’s ability to store fat. Consult a nutritionist for advice on when and what to eat between main meals.

3. Drink green tea

According to a review study by the Maastricht University Medical Center in the Netherlands, green tea may increase your energy expenditure, or the number of calories and fats you burn on a daily basis. Consuming 2-3 cups of green tea a day can stimulate the body to burn calories faster than it otherwise would. It’s a good option compared to sugary juices.

4. Eat protein-rich foods at every meal

The body uses more energy to break down proteins than carbohydrates and fats. This causes an increase in metabolism called the thermic effect of food. “High protein intake has been shown to significantly boost metabolism and increase the number of calories burned,” says Dr. bhasker. In addition, protein also keeps you full and prevents cravings and overeating at subsequent meals.

how to boost metabolism
Proteins are important nutrients for your overall health. Image courtesy: Shutterstock

5. Sleep well

Are you aware that while sleep doesn’t slow or boost metabolism, lack of sleep can lead to imbalance and dysregulation of the hormones associated with hunger and appetite? Inadequate sleep can leave you feeling hungry, leading to late night snacking, sugar cravings and ultimately calorie excess. This excess energy leads to gradual weight gain by influencing the metabolism.

Read  How to Choose Right Software Pricing Model for Your Business

6. Drink enough water

Water helps in increasing metabolism, detoxifying the body of waste and controlling appetite. Additionally, increasing your water intake encourages your body to stop holding on to water, causing you to shed those extra pounds of water weight. However, your metabolism slows down when you are dehydrated. Drink at least 10 to 12 glasses of water every day to try to stay hydrated.

how to boost metabolism
Stay hydrated when you need to boost your metabolism. Image courtesy: Shutterstock

7. Nutrition

Your regular diet should be full of fat burning foods that can speed up your metabolism. Apples, dairy (high in protein), fish, eggs, lentils, avocado, red fruits (rich in antioxidants), pineapple, kiwi, lemon, ginger, cinnamon, grapefruit, etc. Eat a healthy diet and follow a healthy exercise routine.

Leave a Comment

Your email address will not be published. Required fields are marked *