10 Ways to Boost Your Metabolic Powers
Your body metabolism determines how fast you lose weight. What is metabolism? It is the process by which your body converts the food you eat into energy. The faster your metabolism, the quicker you can burn calories. A slow metabolism is one of the symptoms of thyroid disorder and is usually the result of a sluggish lifestyle.
If you feel you are trying hard to lose weight and your efforts are not seeming successful, it might be time to boost your metabolism. Here are 10 awesome ways you can rev up your metabolic powers so they function at their best.
- Step up your exercise intensity
If you spend the same amount of time exercising every day, your body gets used to the routine and your metabolism gradually slows down. To kick things up, you need to intensify your exercise routine. If you walk daily for half an hour, add two 5-minute jogs into the routine. This sudden change will get your cells burning fat faster and your metabolism will automatically increase.
- Eat more proteins
Studies have shown that proteins increase your metabolic rate much higher than either fats or carbohydrates. Moreover, proteins leave you feeling full for longer. Start your day with a breakfast rich in proteins. You can eat boiled eggs, steamed beans, muesli with dry fruits, or even a grilled chicken sandwich. Additionally, proteins are especially great dietary choice if you have thyroid problems.
- Build more muscle
It’s about time you started adding weights to your daily exercise routine. Studies show that muscles weigh more than fat and consume more calories. One study indicated that every kilo of muscle used around 15 calories a day to sustain as opposed to every kilo of fat that barely used 5 calories.
- Drink enough water
When you are dehydrated, your metabolism automatically slows down. This is a natural mechanism to save energy. Drinking sufficient amounts of water is as important as drinking at the right time. Drink a glass of water half an hour before your meals to reduce the amount you eat. Never drink water immediately after food as this interferes in your gastric process. Also, after you work-out, wait at least 15 to 20 minutes before drinking water.
- Never go on crash diets
Crash diets may sound appealing and yet, they do the most damage to your metabolism and can lead to thyroid problems. When you consume less calories, instead of losing weight, your body ends up conserving weight. Thus, your fats are preserved as the body thinks it’s starving and slows down the metabolic rate. Too many crash diets can cause major gastric problems eventually.
- Cut down on trans fats
A diet high in trans fats slows down your metabolism and puts you at a high risk of thyroid problems, cardiovascular disease, and diabetes. Trans fats occur in tiny quantities in animal products but are heavily present in processed foods. Trans fats have no nutritional value and yet might be forming a major part of your daily diet. Cut down on cakes, non-dairy creamer, margarine, biscuits, deep fried snacks, and microwave popcorn.
- Have smaller, frequent meals
Adults who ate smaller, frequent meals have been found to have healthier BMI levels than those who ate three large meals a day. Your body converts the food you eat into glucose. Eating large meals means more glucose and a spike in body insulin levels. This ends up slowing down your metabolism. If you lead an active lifestyle, large meals might be okay. However, for most people this pattern leads to thyroid problems.
- Spice up your food
Here’s some great news if you’re a fan of spicy foods. Research indicates that spicy foods can boost metabolism significantly. However, this has an effect only if spicy foods are eaten regularly. So, go ahead and add a dash of chilli sauce or some peppers to your food. Do be careful if you’re not habituated to hot food as this can cause piles.
- Allow yourself to cheat
If you feel a sudden craving for some chocolate, go ahead and indulge yourself. Controlling sugar cravings can lead to sudden binge eating sessions. Even nutritionists recommend a little treat once or twice a week. You can make it a smart once by replacing milk chocolate with dark chocolate or opting for a small ice-cream scoop instead of a big one.
- Get sufficient sleep
Sleep plays an important role in regulating body metabolism. Studies have shown that sleep deprivation is known to cause cravings of sugar and carbohydrates. This can lead to thyroid problems and type 2 diabetes in the long run. Thus, an active lifestyle and a healthy diet have to be complemented with sufficient rest at night for good metabolic function.