Metabolism is a term which describes all the chemical reactions in your body. These chemical reactions keep your body alive as well as functioning. However, the word metabolism is frequently used interchangeably with metabolic rate, or the number of calories that you burn. The higher it is, the more calories that you burn and the simpler it is to lose weight and keep it off. Having a high metabolism may also give you energy and also make you feel better.
Improving metabolism is the holy grail of weight watchers everywhere, however how fast your body burns calories depends on a number of different things. Some individuals inherit a speedy metabolism. Men tend to burn more calories as opposed to women, even while resting. And for most individuals, metabolism slows steadily after age 40. Although you aren’t able to control your age, gender, or genetics, there are other ways to improve your metabolism.
Eating At Regular Times
Eating at regular times can assist someone to increase their metabolism. The body relies on balance as well as regularity. Eating at consistent times may assist with maintaining metabolic balance. Otherwise, if an individual eats a lot, then goes for long periods without eating, the body could burn calories more slowly and store more fat cells. Through eating at regular times, a person may reduce this tendency. Ideally, an individual should eat several small meals or snacks about three or four hours apart.
Eat Plenty of Protein at Every Meal
Eating food may increase your metabolism for a few hours. This is termed the thermic effect of food (TEF). It’s caused by the additional calories needed to digest, absorb as well as process the nutrients in your meal.
Protein causes the biggest rise in TEF. It increases your metabolic rate by between 15 and 30%, compared to the 5 to 10% for carbs as well as 0–3% for fats. Eating protein has also been demonstrated to help you feel more full as well as prevent you from overeating.
One very small study found that people were likely to consume around 441 fewer calories per day when protein formed 30% of their diet. Eating more protein may also reduce the drop in metabolism that is often associated with losing fat. This is as it reduces muscle loss, which is a common side effect of dieting.
Drinking Green Tea
While studies have not categorically proven it, some research indicates that green tea extract could play a role in promoting fat metabolism. Green tea may be a good alternative to sugary juices and drinking it can assist to ensure that a person is getting sufficient water during the day. While the metabolic benefits are not certain, between one and two cups a day can be a healthful addition to a balanced diet.
Drink More Cold Water
People who drink water as opposed to sugary drinks are more successful at losing weight and also keeping it off. This is as sugary drinks contain calories, so replacing them with water automatically lowers your calorie intake.
However, drinking water may also briefly speed up your metabolism. Studies have demonstrated that drinking ½ litres of water increases resting metabolism by between 10 and 30% for about an hour.
This calorie-burning impact may be even greater if you drink cold water because your body utilises energy in order to heat it up to body temperature. In addition, water can help fill you up. Studies demonstrate that drinking water a half an hour before you eat can help you eat less.
If you want to learn more about nutrition, then you should really do our Specialised Nutrition Course. Follow this link to find out more.