People try to boost metabolism to lose weight, but it is possible. People worry about gaining weight while having a slow metabolism and rarely eating anything.
The process through which your body transforms what you eat and drink into energy is known as metabolism. Calories from food and beverages are mixed with oxygen in this complex process to generate the energy your body requires to function.
You may lose weight by boosting metabolism, but we must first understand what factors influence decreasing or increasing metabolism.
Factor depend affect metabolism
People who are larger or have more muscle burn more calories, even at rest.
Men have less body fat and more muscle mass than women their age and weight; therefore, they burn more calories.
As you get older, muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
As you become older, your muscle mass decreases, and your fat mass increases, reducing your calorie burn.
During the digestion and absorption of the food and nutrients, around 10% of the calories from carbs and protein are consumed.
Physical activity is the most surprising element in determining how many calories you burn each day.
How to boost metabolism to lose weight
Eating at regular times
Balance and regularity are essential to the human body. Maintaining metabolic balance may be helped by eating at regular intervals.
If a person eats a lot of food and then fasts for a long time, the body may burn calories more slowly and retain more fat cells.
By eating at regular times, a person can reduce this tendency. A person’s ideal eating schedule is to consume multiple small meals or snacks spaced 3 to 4 hours apart.
Drinking enough water
People who drink water instead of sugary drinks lose weight more quickly. Water is required to boost metabolism, and being hydrated is crucial for the body to function at its best.
Drinking water boost metabolism by up to 25% for nearly an hour after you’ve consumed it. That implies that if you drink a couple of cups of water every hour, your metabolism will run all day smoothly.
Get enough sleep
The adverse effects of sleep deprivation on metabolism may contribute to sleep deprivation.
Getting enough sleep can assist in maintaining the balance of these hormones, reducing overeating.
It’s hard to expect your body to function effectively if you don’t get enough sleep. Get 7 to 8 hours of sleep every night if you want to boost your metabolism.
Doing resistance training
Muscle is more metabolically active than fat, and adding muscle to your body can help you burn more calories.
This means you’ll burn more calories every day, even when you’re not doing anything.
Strength exercise will help you gain muscle mass while also boost metabolism rate. Maintaining a healthy weight without monitoring calories or spending an excessive amount of time sweating it out at the gym is a winning proposition.
As people become older, their bodies naturally lose muscle mass. Resistance exercise regularly might assist in preventing this impact.
Getting enough B vitamins
Vitamins are required for a healthy metabolism to function correctly. The B vitamins primary job is to assist your body in metabolising carbs, proteins, and fats and using the stored energy in the diet.
In other words, if you don’t get enough of one or more of these vitamins, your metabolism will suffer. This makes weight loss even more difficult.
B vitamins are in many foods, including:
- baked potatoes
- orange juice
- peanut butter
- whole-grain foods
Choose Smart Snack
You can lose weight by eating more often. Your metabolism slows down between meals when you consume large meals at long intervals.
Having a small meal or snack every 3 to 4 hours keeps your metabolism boosted, allowing you to burn more calories throughout the day.
According to research, people who snack daily eat less during meals, which helps people boost metabolism.
Drink Green Tea
Green tea has been shown to increase metabolic rate by 4–5%.
Green tea may enhance fat burning by 10–17 per cent by converting part of the fat stored in your body into free fatty acids.
Green tea may be a healthy alternative to sugary drinks, and drinking it can help people drink enough water.
Eat Spicy Foods
Capsaicin, a compound found in peppers, has been shown to boost metabolism.
Cooking with a tablespoon of chopped red or green chilli pepper might help you burn more calories.
The effect is probably temporary, but the advantages may rise if you consume spicy meals frequently—spice up pasta dishes, chilli, and stews with red pepper flakes for a rapid boost.
Also Read: 8 Easy Ways To Reduce Calories
Also refer to some: Cut Your Portion Size Without Feeling Hungry