Metabolism is the process of converting calories into energy which makes the bodily functions more powerful. It isn’t just about calorie burning but also about calorie storing. The higher your metabolism, the more calories you burn which makes it easier to lose weight.
There are various factors that affect your metabolic rate. The factors that decrease your BMR are aging, fasting, following very-low-calorie diets and increased body fat. Some factors that increase your BMR are a higher muscle-to-body fat ratio, male individuals, pregnancy, growing children, stress, and fever.
A few other factors that affect your metabolism are environmental temperatures and thyroid hormones and partly even your genes.
We’ll talk about some easy ways which will help increase your metabolism -
Increase the amount of Protein in Every Meal - Protein causes the largest rise in TEF (thermic effect of food) which is caused by extra calories required to digest, absorb and process the nutrients. It increases your metabolic rate by 15 to 30%, compared to 5 to 10% from carbs and 0 to 3% from fats. Eating protein also helps you feel more full and prevents you from overeating.
Drink Green Tea or Oolong Tea - Studies have shown that green tea and oolong tea increase metabolism by 4 to 5%. These teas help convert some of the fat stored in your body into free fatty acids, which in turn increases fat burning by 10 to 17%. These teas are low in calories which is good for both weight loss and weight maintenance.
Include Strength Training in your Exercise Routine - Increasing muscle mass shoots your BMR which is the biggest contributor to your overall metabolism. This will help you to burn more calories even when you are at rest. Lifting weights will also help you retain muscle and fight the drop in metabolism that could occur during weight loss.
Do not Compromise on your Sleep - Lack of sleep leads to an increase in the risk of obesity. Sleep deprivation has negative effects on metabolism. Lack of sleep also increases blood sugar levels and insulin resistance, which leads to a higher risk of developing type 2 diabetes. Lack of sleep thus decreases the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.
Spice it up - Capsaicin is a chemical in hot red and green peppers and curries, which increases your metabolism. If you eat spicy food and seasonings often the benefits will add up. A study of capsaicin at acceptable doses has shown that eating peppers would burn around 10 additional calories per meal.
Drink Coffee - Caffeine in coffee, as shown by some studies can boost metabolism by 3 to 11%. Just like green tea, coffee promotes fat burning as well. However, this affects lean people more. Coffee’s effects on your metabolic rate and fat burning may also contribute to successful weight loss and maintenance.
Increase in metabolic rate will give you more energy, aid in weight loss and help you experience quality sleep while burning more calories when at rest. Nevertheless, it’s always better to consult a dietician or do thorough research before making any changes to your diet or physical exercise.