A lot of us struggle to lose weight and keep it off. One of the factors that can help with weight management is metabolism. And it is possible to boost your metabolism with exercises and foods.
What is Metabolism?
Metabolism is the process by which your body converts the foods you eat into energy. Your body then uses this energy to do various activities like walking, breathing, blood circulation, digestion of food, repair of cells, growth, maintain hormonal balance and others.
The rate at which food or the calories consumed gets converted into energy is referred to as basal metabolic rate. Everyone has a different basic metabolic rate.
People who have a lean and ripped body have a higher metabolic rate and therefore they are able to burn more calories.
Age is one of the main factors that affect the metabolism. With age the metabolic rate decreases and therefore it becomes more difficult to burn calories and lose weight. According to some studies, the metabolic rate of human beings drops between 5 to 10 percent every 10 years.
Having understood what metabolism is, let’s now discuss about ways to boost your metabolism with exercises and foods.
How To Boost Your Metabolism With Exercises?
If you are having a sluggish metabolic rate then you can do some physical exercises to rev up the metabolism.
Muscles – Muscle building is a good way to increase the metabolic rate. Muscles require calories to sustain. A person with more muscles uses more calories even when resting. The best way to build muscle is by doing strength training. You will be able to activate all the muscles in your body by doing strength training. This will raise the average daily metabolic rate.
Other Exercises – Aerobic exercises may not help you to build big muscles but they can boost your metabolism for several hours after you do these exercises.
If you do high intensity exercises then you can expect bigger and longer rise in metabolic rate. Try some high intensity exercises at your local gym or try a short burst of jogging to experience the boost in metabolism.
When doing physical exercises it is important to keep some important points in mind:
Hydration – Keep yourself well hydrated by drinking enough water. In order to burn calories your body needs water. Even mild dehydration can slow down your metabolism considerably.
Drink 8 to 10 glasses of water every day. You can also drink some other unsweetened beverage also during the day. Or perhaps eat some fruits and vegetable that have high content of water.
Energy drink can also give you a boost but according to many studies there can be other side effects like high blood pressure, increased anxiety levels, insomnia and other health problems. Therefore it is best to avoid the energy drinks.
Coffee – If you like drinking coffee then the caffeine in it can help to rev up the metabolism for short periods. You may even feel lowering of fatigue levels if you consume coffee in moderate quantity.
Green Tea – According to health experts, drinking green tea is another way to rev up metabolism for a couple of hours after you do moderate exercises. You can drink 2 to 4 cups of green tea during the day and burn more calories all through the day.
Vitamin D – It is important to maintain proper vitamin D level for keeping the metabolism high when you do exercises. It seems low vitamin D levels can even trigger hunger pangs making you to overeat.
Multiple Smaller Meals – To maintain the average metabolic rate it is also important to eat multiple smaller meals during the day rather than going for 2-3 large meals. Keep a watch on your caloric intake and have several small meals during the day.
Sleep & Rest – When doing exercises it is also important to take proper rest so that your body can repair damaged tissues and ligaments.
What Are The Foods That Boost Metabolism?
Foods can play an important role in boosting the metabolism and this is why should pay special attention to the foods you eat. Here are some simple tips to follow.
Spicy Foods – Spicy foods have the ability to increase the metabolic rate. Including red or green chili in your foods can help you with a temporary boost. If spices are included regularly then it can add up pretty fast. Red chili is also a source of vitamin C for the body.
Vitamin D – Foods with vitamin D can also help to improve metabolic rate. Items like oily fish salmon & swordfish, mushroom, tofu, fortified cereals, diary products, boiled eggs, soy milk, almond milk, low fat yogurt are all rich in vitamin D and can be helpful.
Lean Proteins – You body burns more calories in digesting protein in comparison to fats and carbohydrates. Therefore eating lean protein foods can help to boost metabolism. Items like chicken, turkey, fish, eggs, tofu, nuts, beans and low fat diary products are all protein rich items.
Fruits and Vegetables – Fresh fruits and vegetables like avocado, asparagus, spinach, and broccoli have minerals, vitamins, iron, and proteins and can provide you the energy required for your day to day activities.
Omega 3 fatty acids – Items like oily fish, flax seeds and walnuts contain omega 3 fatty acids which can help in boosting the rate of metabolism.
Lentils – Lentils contain fiber, protein and carbohydrates that help in the digestion. Lentils are also rich in iron that helps in delivering oxygen to all the cells in the body. This in turn helps with improved metabolism and energy for the body.
Fluids – Maintaining proper body fluid levels is also important for keeping the metabolic rate high. Other than water you can consume foods like watermelon and cucumber to maintain the fluid level in the body.
Milk – Some studies have indicated that consuming milk helps the body to metabolize fat better because of its calcium content.
Green Tea & Coffee – Green tea has a special compound called EGCG that helps in the fat burning process. Similarly studies have shown that people who drink coffee have higher metabolic rate.
Whole Grains – Whole grains that are rich in fiber like brown rice and oatmeal can help your body to burn more fat because more effort is required to break them down. And this in turn helps with boost in metabolism.
The key to boost your metabolism with exercises and foods is to follow a plan that includes some intense exercises and foods that are proven to help the process.