Metabolism is simply the chemical reactions that occur within the body that help utilize food, eliminate waste, and generate energy that the body runs on to burn calories and eliminate fats. A healthy metabolism improves immunity, provides more energy resulting in higher productivity, detoxifies the body and improves blood circulation and mood. Metabolism is also responsible for building up body tissues and energy stores and breaking them down to generate fuel for the body. One of the most popular applications of metabolism is concerning weight loss. Since the body’s energy is measured in calories, weight loss is achieved when more calories are burnt than those taken in. Less caloric consumption in food and increased loss through exercise are essential ways of losing or maintaining weight. For this and many other reasons, people are constantly looking for ways to boost their metabolism as it helps regulate weight management. There are numerous methods used to regulate weight ranging from natural methods to medical applications. Here are a couple of proven ways to speed up metabolism.
Use of Metabolism-boosting supplements
One of the best ways to boost metabolism is by taking metabolism boosters. These boosters come in the form of supplements that speed up metabolism. However, with plenty of fakes in the market, it can be hard to determine the best ones for your needs. Luckily, resources like the Observer can help you choose the best for your needs. These supplements are derived from natural products with ingredients such as turmeric and ginger which have numerous benefits to the body such as managing appetite, increasing body temperature and metabolic rate. They work in different ways, such as raising core body temperature and suppressing appetite. These boosters also consider individual factors and needs such as age, gender, weight, genetics and body type. They are therefore more effective in meeting individual needs such as building muscle or weight loss. They also contain vitamins such as B6, B12, D3, which help meet the body’s needs more effectively than through diet.
Intake Of Metabolism Boosting Foods
Another fundamental way of boosting metabolism is through incorporating or increasing certain beneficial food items into one’s diet. Foods that contain high protein content, such as eggs, help boost metabolism since they are believed to have a high thermic effect, thereby requiring more calories to break down. Spicy foods like hot peppers containing capsaicin also help by suppressing appetite, increasing the satiety value of food and increasing the rate of fat burning. Eating enough calories at regular times also helps boost metabolism as it helps create a metabolic balance. Food items such as Brazil nuts are rich in selenium which increases metabolism, improves immunity and is suitable for reproductive health. Green leafy vegetables such as kale and broccoli also boost metabolism as they have high levels of vitamin C, which helps the body absorb iron. Lentils and Flaxseeds, which contain protein, have also been found helpful in managing metabolic syndrome.
Exercising regularly and Increasing Physical Activity Levels
Exercise and physical activity are popular metabolisms boosting methods that have been used for ages. They help in burning fat and the conversion of food to energy. When physically active, the body uses up energy called physical activity energy expenditure which depends on the level of activity and intensity. High-intensity exercises such as running, cycling and swimming consume glucose resulting in the body having to work harder to replenish the glucose in the muscles. This increases the resting metabolic rate. Resistance training such as weight lifting is also helpful as it builds strength.
Getting Sufficient Amounts Of Sleep
Sleep helps the body recharge and repair. Insufficient amounts of sleep or poor sleep quality due to insomnia, sleep apnea or other sleep disorders result in metabolic dysregulation. This can affect dietary choices and appetite control as it impacts the human growth hormone and may result in obesity. It can also result in hormonal imbalance or dysfunction such as decreased insulin sensitivity, reduced glucose tolerance and metabolism, which may, in the long term, result in diabetes.
Drink More Water, Coffee and Green Tea
These three fluids have significant benefits on health alongside their capacity to boost metabolism. Green tea contains chemicals called catechins, which stimulate the nervous system and may increase thermogenesis and higher fat oxidation. Studies have also shown that water can induce thermogenesis and increase metabolic rate. Coffee contains caffeine, a stimulant and has been seen to increase resting metabolic rate by up to 11 percent.