Your body’s metabolic rate is largely in your hands, and you can increase it through healthy dietary and lifestyle modifications.
To achieve lasting change, it’s best to implement small adjustments gradually and steadily, rather than making drastic changes all at once. Eating healthily, exercising regularly, and staying hydrated are all key components for successful change.
Eat a Healthy Diet
Maintaining a balanced diet is essential for keeping your metabolism in check. Eating various foods and limiting fatty, sugary, and processed options will help ensure you remain at your ideal weight.
Eating a variety of fruits, vegetables, whole grains and lean proteins is an excellent way to keep your metabolism working at peak efficiency and helps prevent chronic diseases like heart disease, diabetes and cancer.
Eating a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, as well as protein-rich options like poultry, fish, nuts, beans and seeds is the key to keeping your metabolism high. These nutrient-rich foods will provide fiber, vitamins and minerals to keep you feeling energetic throughout the day.
High-fiber foods help you feel fuller for longer, which may reduce the temptation to overeat. Furthermore, they keep insulin levels consistent which helps avoid sudden spikes in blood sugar or fat accumulation.
It’s also essential to reduce sodium intake, which can cause your body to retain water and slow metabolism. Instead, opt for low-sodium, high-fiber foods like legumes, whole grains, and fresh vegetables in order to speed up metabolism.
Avocados, for instance, provide monounsaturated fat that has been known to improve mitochondrial function. Furthermore, they are packed with free-radical-fighting antioxidants and fiber for added benefit.
According to the Academy of Nutrition and Dietetics, these nutrients are essential for increasing metabolic rate and weight loss by decreasing energy-dense fat stores in your body.
Other foods that can support a healthy metabolic rate include fish, nuts, dark leafy greens, avocados and whole grains. Furthermore, getting enough sleep each night is essential for maintaining an efficient metabolic rate; having less than eight hours of shut-eye per night could result in slower metabolism and increased obesity risks.
Exercise Regularly
Exercising regularly is essential for maintaining a healthy body and metabolism. Not only will it aid in weight loss, but it can also build muscle mass and lift your spirits too!
Exercising helps to relieve stress and anxiety, which can lead to health issues like depression or insomnia. Exercise has a beneficial effect on mental health by increasing blood flow and oxygen levels to the brain.
Regular physical activity has also been found to reduce the risk of heart disease, cancer, type 2 diabetes, stroke and other serious illnesses. Furthermore, it boosts your self-esteem, mood and energy level.
Your metabolism is the chemical process in your body that transforms food into energy. It’s determined by age, gender and genetics.
Research has demonstrated that exercise can help increase your metabolism by improving its “resting metabolic rate” (RMR), increasing fat burning even when at rest.
This is because exercise promotes the growth of new muscles, which in turn speed up your body’s metabolism and help you burn calories at a faster rate.
Establishing the habit of regular exercise can be challenging, but the rewards for your overall wellbeing are worth the effort.
Increase your daily exercise by taking a leisurely walk around the neighborhood or going for an extended bike ride. Or you could try low-impact exercises such as yoga or tai chi.
If you’re uncertain which exercises to try, consult with a fitness professional or your doctor about which ones are the most beneficial for increasing metabolism. Some experts suggest doing at least 30 minutes of moderate-intensity aerobic activity five days a week and strength training at least twice per week.
Stay Hydrated
One of the most crucial steps you can take to increase metabolism is staying hydrated. Dehydration can cause several issues, including bloating and weight gain, so it’s essential that you maintain fluid intake throughout the day.
Water helps your body remain hydrated by flushing away toxins and maintaining essential nutrients and electrolytes in the blood. It also keeps kidneys functioning optimally, which can regulate waste excretion and prevent hard or lumpy stools.
As a general guideline, it is recommended that you drink half your body weight in ounces of water and other hydrating beverages daily. This is especially important if you are exercising, working outdoors in hot weather, or have other health conditions which make you more vulnerable to dehydration.
Drinking a glass or bottle of water each hour is an easy way to ensure you get your recommended amount of fluids, but it can be challenging to remember to do so. That’s where apps like Waterlogged and Gulp come in handy; these programs allow you to track your fluid intake as well as set goals for yourself.
To make sure you drink enough water every day, set a goal to increase your consumption. Start by setting an achievable goal of drinking more water each day and gradually increase it over time.
Another way to ensure you stay hydrated is by carrying a water bottle with you at all times, whether at work or while out and about. Not only will this help ensure proper hydration levels throughout the day, but it will also make remembering to fill that bottle easier!
Finally, be sure to incorporate water-rich fruits and vegetables into your meals – strawberries, peaches, cucumbers, spinach and blueberries are all excellent choices.
Eat Spicy Foods
Spicy foods have long been believed to increase metabolism by stimulating your body’s heat production process – known as thermogenesis.
Spicy foods get their heat from capsaicin, a chemical compound in chili peppers that stimulates your body to release energy and burn off fat. Plus, capsaicin has the added bonus of suppressing appetite as well.
A study published in the American Journal of Clinical Nutrition revealed that eating meals spiced with red chili pepper increased participants’ metabolic rate by 10 percent compared to meals without added spices. While this effect was stronger with chili peppers, other hot spices like ginger or black pepper produced similar effects.
Another advantage of eating spicy food is that it reduces inflammation in the gastrointestinal tract, potentially helping prevent ulcers and other health problems such as irritable bowel syndrome or Crohn’s disease.
Additionally, spicy foods contain antioxidants which protect your body from disease-causing free radicals. Furthermore, these protective compounds may lower your risk for cardiovascular disease as well.
Eating spicy foods on a regular basis may improve your mood by elevating endorphins – pleasure hormones that produce positive feelings. This could reduce stress and depression symptoms.
To maximize flavor, limit yourself to using only the appropriate amount of spicy food. Limit eating too much or consuming it daily as too much may lead to heartburn and other digestive issues.
Maintaining a nutritious, balanced diet and regular physical activity are sure to boost your metabolism and leave you feeling great. In the meantime, enjoy all the advantages that come from adding more spicy dishes to your menu!
Drink Green Tea
Green tea is an ideal beverage to help increase your metabolism. It contains catechins, antioxidants which may enhance fat burning and weight loss efforts in the body. Furthermore, green tea contains caffeine which may aid in mental clarity.
Green tea’s antioxidants have been scientifically proven to increase your calorie burning rate and stimulate fat cell burning, especially from visceral fat in areas like your abdomen.
Belly fat is not only unhealthy, but it can be an increased risk factor for developing conditions like heart disease and diabetes. To reduce its effects, try eating a nutritious diet and engaging in regular physical activity.
One study demonstrated that people who drank EGCG-rich green tea extract or catechin-enhanced tea experienced modest weight loss. This may be because the tea helps target “hidden” fat – located deep within your belly.
However, if you want to reduce abdominal fat, it’s essential that you follow a nutritious diet and exercise program. Plus, make sure to drink enough green tea.
Another study discovered that drinking green tea before exercising can boost your metabolism by 17%. This is especially beneficial if you’re trying to shed pounds, as caffeine in the tea enhances performance and increases calorie burn during workouts.
Though drinking green tea has its advantages, it is important to remember that its effects on metabolism do not last. The caffeine in the tea only helps you burn a few extra calories and may not be worth all the trouble for some individuals.