Boosting Metabolism Naturally

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Metabolism is affected by several reasons which includes diet, genetics, exercise and even lifestyle choices. Understanding these elements can help you positively improve your metabolic rate.

There exist many different factors that can impact your overall metabolism, basal metabolic rate, as well as how active you are. 

Metabolism can be considered to be a series of processes that enable the control of how the body creates as well as utilizes energy. It results in the conversion of food and drinks into energy in the body. This energy can then be used both when active and even when resting. Energy is required for many basic functions, such as growing and breathing. Metabolism in your body makes use of calories and oxygen to create as well as release energy in a form that the cells of your organs and tissues can make use of. 

The metabolic rate affects how much of the energy produced by your body is used up and how much of it is stored. You might have read about metabolism at the time of discussing weight, height, and nutrition. It thus can be slow, fast, low, or high. 

It is possible that you too are thinking that metabolic rate, fast or slow, is something one is born with and is passed by the parents. There are some people who have fast metabolism and can remain away from obesity even if they eat a lot. However, there are several other things controlling metabolic rate that you can benefit from. For example, there exist several proven ways that can increase your metabolism naturally.  

Metabolism can be considered to be of two types of processes: anabolism and catabolism. Anabolism is linked with storing of energy, providing support to new cells, and thereby maintaining body tissues. Catabolism is the opposite of anabolism and helps in breaking down of energy in order to move, fuel, and heat the body.  

Proven ways to boost metabolism naturally

Metabolism can be naturally boosted with the help of modification of sleep, diet and exercise habits. The section below elaborates proven strategies for boosting metabolism.

Addition of more protein to diet

High protein diets such as eggs, meats, fish, and nuts, help in calorie burn thereby increasing metabolism. Research studies have proven that for metabolism the need for heat calories (thermic effect) is in between 15% to 30% higher in case of proteins as compared to other nutritious sources like fat and carbohydrates. This thus results in nearly 300 more calories burning on a daily basis.

Drinking of more water

The process of metabolism requires fluids and this is the reason why it is important to take sufficient amounts of water.

Research studies have proven that if water intake is increased by 500 mL there is a concomitant increase in metabolic rate by 30%. The effect of drinking water on metabolic rate lasts for about an hour due to the reason of water-induced thermogenesis.

Practice of high-intensity workout 

The caffeine in tea, coffee or other drinks acts more than just a morning waking-up routine. In a research study on caffeine’s impact on diabetes, it was reported that if one drank four cups a day for 6 months there was an approximately 4% decrease in body fat. It is important to note here that people in the study did not make any other dietary or lifestyle changes which further adds to the hypothesis that caffeine enables an increase in metabolic rate.

Regular snack intake 

As the body needs energy to digest food properly it is sometimes recommended by physicians to improve metabolism by taking snacks throughout the day to enable the management of obesity.

Intake of healthy snacks

If your choice is that of a snack then make use of nutrient-rich items over foods like chips, cookies and the others with added sugars and salts. The healthiest options for snacks are fresh fruits, vegetables and nuts.

Being in standing position more 

A sedentary life does much harm to the health of the person leading it. It increases the chances of obesity and affects muscle and bone development, thus having a negative impact on metabolic rate. If you are seated at home or are continuously sitting in a chair for computer work then take breaks to walk or stand for some time at least.

Do not practice crash diets

There are many dietary fads who make a promise of good health through a boost of metabolic rate. This they say will enable proper management of weight. You must attend to these fads cautiously for it is not necessary that their claims are scientific research based. Crash diets which focus on strict food restrictions might result in a condition of your body where you do not get the required nutrients as per your need. Studies have proven that such a diet result is not very long lasting. You should therefore aim to eat a wide variety of food items that supply sufficient calories to your body, for example, required vitamins and minerals.

Reduction in stress or worries

Under stress the body releases cortisol, which is a stress hormone. Cortisol has been proven to be an activator of your fight-or-flight response.

This physically enables the human body to deal with the perceived threat. Due to this the blood flow along with energy expenditure redirects itself from the digestive system and metabolism to the muscles and brain. This results in slowing down of metabolic rate and if the stress lasts it can result in long term side effects.

It can be concluded that your metabolism is affected by several reasons which includes diet, genetics, exercise and even lifestyle choices. Understanding these elements can help you positively improve your metabolic rate. This will certainly enhance your health conditions and energy levels. Incorporation of a high-protein diet, drinking required levels of water and getting involved in regular exercise activities, in addition to making proper dietary choices are sound ways to boost metabolism. Avoiding sedentary living, not having crash diets, and managing stress properly are other factors that can enable healthy metabolic function. Making the above choices and practices can help improve metabolism and thereby enable a healthy both mental and physical living.

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