Have you ever realize why that stubborn fat accumulated or what is the reason behind you put tons of weight or why you could not achieve your weight loss goal?
If yes, then I have come with proper study and with facts on why you could not achieve your weight loss goal.
The big reason behind all that question is METABOLISM.
Understanding metabolism isn’t tough, some people tend to have fast metabolism while most individuals suffer from the slow metabolic rate.
Although, genes, gender, age, and body size matter the most.
- Men tend to burn more calorie than women.
- After the age of 40, metabolism get slow.
- Obese individual have slower metabolic rate that slim ones.
- A Strong genes help develop the growth of body and muscles size which directly affect on metabolism.
Let’s understand what actually metabolism is!
What is metabolism?
We get energy from the food we eat, metabolism is the process of breaking down food and drink we ate and convert it into energy.1
So is metabolism really a culprit of weight gain and what really responsible for weight gain?
Basically, metabolism is a natural process of our body, it also helps our body providing enough energy for the hidden function of our body for instance breathing, repair muscles and cells, help in circulating blood, and so on.
And, weight occurs when you consume excessive calories than you burn and burn fewer calories than you eat.
Benefits of healthy metabolism
- Weight loss
- Burn more calories easily
- Hard to accumulate fat
In Conclusion, a good metabolic state can help you provide more energy and also assist you with burn more calories.
How to Improve metabolism
Sugary beverages will definitely not work when losing weight but water can.
In fact, people who drank water than people who drank sugary beverages are most successful in weight loss goals.
Dehydration even mild can lead to slow down metabolism, drinking water is the easiest way to promote good metabolic health.
A study suggests drinking water of about 10ml of cold water can increase the metabolism by 40 min.2
So isn’t it a cool way to keep your metabolism high throughout the day just by drinking few glasses of water in a while?
In order to keep you hydrated
- Drink water
- Drink unsweetened drinks
- Eat water contain fruits
No doubt, coffee is the natural fat burner and metabolism booster which can lead to weight loss and keep it off.3
Those who drank coffee as pre work out will already know its perks and all.
A study suggests, 100 mg of caffeine consumption increased in metabolic rate by 3-4% for about 150 min.4
Try to avoid calories by not adding sugar or milk.
3. Eat Protein
Having protein is the best way to improve metabolism.
Fact, our body tends to burn more calories when digesting protein.
Smart eating can be the most promising way to improve metabolism just by subtracting carbs to protein and fiber.
Eating enough protein-rich food can lead you to less eating and fuller for hours which may stop you from overeating and even promotes metabolism.
Good Protein sources like:
- Greek yogurt
4. Physical activity
Not moving around or not doing any physical activity can take you far from your weight loss goal.
Physical activity like:
- Aerobic exercise
- Playing football, volleyball or basketball
Not aerobic exercise nor swimming can help you build great muscles but it can definitely push your metabolism for hours.
5. HIIT Workout
Short workouts like HIIT are good for developing muscle mass, burn more weight, and improving metabolism.
HIIT workouts may be short but it helps build muscles and burn more fat by expanding metabolic rate even after your workout.
Research has have organized for 15 weeks, where 47 women participated, half of them are aligned to steady-state exercise, and the rest are aligned for HIIE (high-intensity intermittent exercise)
At the end of the 15 weeks, the researchers found the group of HIIE have reduced total body fat, trunk fat and gained lean muscles mass than women who aligned with steady-state exercise.5
HIIT workout include
- Push ups
- Mountain climbers
- Russion twist
- Jumping jacks
Having a large meal at once can slow your metabolism.
The smartest way to fastens your metabolism is taking a small snack meal in 2-3 hours.
It is good if you smaller your meal quantity and add a healthy snack.
List of healthy snacks:
- Low fat cheese
- Greek yogurt
- Boiled eggs
Three meals a day and three healthy snack meals can improve metabolic rate and help you stay fuller.
Sleep deprivation is linked with many repercussions like:
- Emphasis of hunger hormone
- Bad effect on metabolism
- High blood pressure
Lack of sleep can promote hunger, slow down metabolism, and increases cortisol levels which are known for storing fat.
People who are sleep-deprived facing troubles with achieving weight loss and lack appetite controlled.
8. Eat spicy food
Food which tends to be spicy is great for boosting metabolism at a high peak.
Capsaicin a chemical compound found in chili, pepper, capsaicin makes pepper the most prominent source for improving metabolism.6
Eating alone pepper can be tough and can’t be tolerated by any individual so making food spices can be great like:
- Chicken with ginger
- Roasted crispy chickpeas
- Chili Edamame
A word from Fitness Scenz
Improve metabolism is easier for those who follow these steps consistently.
Small changes make a big difference thus making these ways a habit can change your lifestyle.
Having higher metabolism helps you with more energy and also knocks off fat accumulation.