How to Naturally Increase Metabolism
Metabolism is the internal biological process that determines how quickly your body turns calories into energy. A high metabolism means you burn fat quickly; a low metabolism means your body burns fat quickly. Some people believe that a higher metabolism leads to significant weight loss, and that a high body-mass index (BMI) indicates that someone has a slow metabolism. While these claims are generally untrue,by adjusting the basic level a which your body burns fat while you rest (your basal metabolic rate, or BMR), you can lose a small amount of fat faster without doing anything. While your metabolism is mostly governed by your genetics, age, and gender, there are a few things you can do to naturally affect your metabolism in a positive way.
Eating Right to Increase Your Metabolism
Avoid processed foods.Processed foods are those which are packed with salt, sugar, and fat, and contain few or no nutrients and vitamins. These foods taste great, but they decrease your metabolism.Plus, they will leave you hungry and wanting more, leading to even greater weight gain. Avoid sweet baked goods, soda, chips, candy, fast food, and other processed foods.
- Eating an occasional treat is okay. Just make sure it’s healthy, natural, and organic. Learn to bake your own cookies, muffins and other treats at home.
Choose foods which accelerate the metabolism.Just as junk foods and processed foods will hamper your metabolic rate, healthy foods will accelerate it. Fruits and veggies top the list of foods which boost your metabolism naturally.Almost any fruit or veggie will do.
- Incorporate more leafy greens like spinach, lettuce, and kale. Tasty fruits like apples, strawberries, and pineapple are great too.
- If you don’t like eating salads and fruit, try sauteing or baking your asparagus or eggplant.
- If you’re constantly on the go, think about investing in a good blender and get your fruits and veggies in the form of smoothies.
Add some spice to your meals.Spicy foods increase the metabolism by around 8% beyond the BMR. Plus, you are likely to feel full longer than if you ate the same dish without spice. Sprinkle some cayenne pepper on your potatoes, or squirt some sriracha on your sandwiches. Crushed red pepper is great for adding a bit of heat to pizza and pasta.
- Chili is a classic spicy dish which warms the bones on chilly nights.
- Try hot sauce with your collard greens, broccoli, or other veggies.
- Add spicy sauces and additives in moderation. An excess can lead to ulcers and heartburn.
Avoid weight-loss diets. Weight-loss diets are those which involve taking in fewer calories than you consume through daily energy expenditures. When the body is denied the calories it needs, it goes into “starvation mode,” an evolutionary state in which calories are carefully conserved. Try to eat about 2,000 calories each day.
- Don’t skip meals. Eat at least three times each day.
- Eat a small snack between meals. Some whole grain toast, an apple, or a slice of watermelon all make great snacks.
Get enough protein.Lean proteins like chicken breast, tofu, nuts, and beans can increase your metabolism.Protein is harder to digest than fat, salt, and sugar, and thus requires that the body work harder. This increase in energy expenditure will boost the metabolism.
- If you enjoy chicken or turkey, bake or grill them. Fried chicken and other meats will only add empty calories to your diet.
- Avoid processed meats like hot dogs, bacon, salami, sliced beef, and fast food burgers. These are linked to cancer and heart disease.
- Do not eat processed cheese or dairy. This includes cheeses that have been mixed with lots of salt or emulsifiers. Nacho cheese and other liquified cheeses should be avoided.
Drinking Right to Boost Metabolism
Drink plenty of water.Water plays an important role in every cellular process in the body. Since water is crucial in helping your body turn fat into energy, dehydration can slow your metabolism.
- The amount of water you should drink each day depends on your body. Aim to drink at least half your body weight in fluid ounces. For instance, if you weigh 120 pounds, you should be drinking 60 fluid ounces of water each day.
- If you find yourself bored with water, try flavored water. These are available in many stores, though you could flavor it yourself by dropping some sliced lemons or cucumber into a pitcher and letting it sit for a few hours.
- Carry a water bottle with you wherever you go.
Drink green tea.Green tea is a rich source of antioxidants known as catechins, and plays a vital role in giving your metabolism a boost. Unsweetened, brewed green tea increases the rate at which calories are burned. Green tea also reduces cholesterol, combats heart disease, and prevents cancer and Alzheimer’s disease. Swap out green tea for sugary sodas and fruit drinks.
Drink coffee.Caffeine can boost your metabolism between 5 to 8%. While it doesn’t play as important a role as water or green tea in the effort to raise your BMR, it’s worth incorporating a cup of joe into your morning or lunch routine. Avoid getting buzzed on caffeine by limiting yourself to just two or three cups each day.
Looking After Your Health
Lift weights.While both cardio and strength training are important to any exercise program, strength training is far better for boosting the metabolism.Try curls, barbell squats, and bench presses to build strength and increase your metabolic rate
- To figure out how much you should be lifting, start at a low mass and work your way up. You should be able to do 14 to 22 reps of a given exercise before feeling a significant strain.
- For instance, if you do 20 curls at a certain weight and are “feeling the burn,” you’re at your ideal weight. If you feel the 20 curls were easy, add five pounds and try another set of reps.
- Do not lift too much. If you feel a significant strain, or feel your arms quiver while lifting, take a break and try some cardio for a bit. You could also think about reducing the amount of weight you’re lifting, or aim for a lower number of reps. Lifting too much can lead to injury.
Intensify your workouts.Intense bouts of exercise can drive your body to burn calories long after your workout is over. High-intensity interval training (HIIT) is one great way to reap the rewards of the so-called “afterburn effect.” As its name suggests, HIIT involves intense but brief periods of exercise, followed by periods of inaction or low-intensity movement. HIIT workouts encompass many forms of exercise, including weight training, running, or body weight workouts.
- Start easy when engaging in HIIT. For instance, try to sprint at your top speed for twenty seconds. As you become stronger and increase your sprinting endurance, try to sprint for thirty seconds, then forty, and so on.
- Keep careful track of your training intervals.Use a timer when engaging in HIIT. For instance, if you want to do twenty curls in thirty seconds, set the timer to thirty seconds, then begin your curls.
- Do not sacrifice your form for the sake of speed. Always maintain proper form, especially when lifting weights.
- Always warm up for about ten minutes before beginning your workout routine.
- Keep your intervals short. It is impossible and even dangerous to train at your maximum intensity for long periods. Do not let your high-intensity intervals surpass sixty seconds.
Lead an active lifestyle. Overall fitness and physical exertion can improve your BMR. Simple activities like getting up and walking while you talk on the phone, using the elevator instead of the stairs, fidgeting while sitting at your desk in office, etc. can add up in burned calories.
- Make it a habit to take small walks around the house or workplace, ride your bike instead of driving, and do a few push-ups and sit-ups at the end of your day. This is because simple physical activities aid improvement in the metabolism and burn fat effectively.
Get enough sleep.If you are sleep deprived, you could be slowing your metabolism.Adults should get at least seven hours of sleep each night.If you are not getting enough sleep, take proactive steps to increase your sleeping hours. Set a regular bedtime and wake time for yourself. Use an alarm clock to keep track of each. Keep your bedroom quiet and dark. Maintain a median temperature in your bedroom.
- Do not use your bed or bedroom for non-sleeping activities. For instance, do not read, watch TV, or play videogames in bed.
- Avoid large meals before going to bed. You should not eat within the two to three hours prior to going to bed.
Reduce your stress levels.If you feel you’re tense and have difficulty relaxing, take steps to manage your stress in a healthy way. Yoga, deep breathing, and regular exercise are all proven methods to reduce stress. Everyone responds differently to different stress-reduction techniques. Experiment with several and find one that works for you.
- If you work a difficult or stressful job, look for work to which you are better suited, and do not try to overload yourself by taking on too many optional additional projects.
- Getting enough sleep is a good way to relieve stress. Try to get at least seven hours each night.
- If you suffer serious anxiety or feel chronically stressed, consider consulting a therapist. Therapists are specially trained to help people find positive ways to relieve their stress and anxiety.
Replace negative thoughts with healthy ones. For instance, if you find yourself stressed because of negative thoughts like, “I will not have a good day at work,” close your eyes and envision the thought as a red balloon. Imagine yourself letting the balloon go and watching it float away into air. Then, imagine that millions of blue balloons come floating down, each containing a positive thought such as, “Today will be wonderful,” or “I am proud of my accomplishments.”
- Do not drink or use drugs to relieve your stress levels.
Stay cool.Cold weather tends to increase the metabolism. During winter months, fight the temptation to crank the heat. Keeping the temperature at about sixty-five degrees Fahrenheit will not only save you money on your energy bill, it will also boost your metabolic rate. During the hot season, stay cool by drinking icy beverages and chilling in the air conditioning.
- If you don’t have air conditioning, keep a fan on.
- If necessary, head out during the hot part of the day to a friend's house or a public place like a cafe or shopping mall.
QuestionCan children also benefit from a naturally increased metabolism?wikiHow ContributorCommunity AnswerWhile anyone can boost their metabolism naturally, children are growing and so rarely need to adjust their metabolism. If a child is overweight, the best option for him or her is to start eating right and engage in more physical activity. Consult your pediatrician if you are concerned about your child's metabolism.Thanks!
QuestionCan this also help kids?wikiHow ContributorCommunity AnswerYes, it may not be as effective as with adults but it can definitely still help kids.Thanks!
Does eating almonds decrease metabolism?
- Substituting sugar with artificial sweeteners might not always be a good idea. Artificial sweeteners produce allergic reactions in some people. These might even adversely affect your metabolism.
- Do not make drastic changes to your diet. The body needs time to adjust to new routines, so go slow when making any changes to your diet or exercise routines.
- Stock your home refrigerator and office with healthy snacks and avoid keeping unhealthy foods in the house. In this way, whenever you feel the need to snack you will choose healthy foods.
- Record your weight changes regularly to discover if your metabolism is improving.
- Since all effective weight-loss regimens require you to consume less than your daily recommended calorie count, metabolic slowing is inevitable on any diet. Fortunately, you can offset the metabolic slowing caused by calorie reductions by exercising regularly.
- Don't expect instant results. Just keep at it and then you'll see a change. Consistency is key.
- Avoid sweetened beverages. Drink water or unsweetened green tea instead.
- Do not use colon cleanses or other cleanses to increase your metabolism. These can lead to dehydration or infection.
Video: Amanda Russell: How to Speed Up Your Metabolism | Everyday Health
Healing Sweet Potato and Poached Egg Buddha Bowl
How Sweetgreen turned into a cult brand
This is a course for INTJs
Watch Gisele Apply Her Own Makeup
How to Win a Fight Against Multiple Attackers
How to Open a Swimming Pool
Donna Morgan Serenity Bridal Party Collection
Markers Reflect Kidney Changes in Lupus
How to Be Patient when Recovering from Mental Illness
How Vulnerable Are You
Women In Iran Will Be Reduced To Baby-Making Machines’ If New Laws Are Passed