Have you ever wondered why stubborn fat accumulates or why you struggle to lose weight and achieve your weight-loss goals? If so, I have conducted a thorough study with factual information on why you may have faced challenges in reaching your weight loss goals and the best way to speed up metabolism.
The key factor behind all these questions is metabolism.
Understanding metabolism is not difficult; some individuals naturally have a fast metabolism, while many others experience a slower metabolic rate.
Factors such as genes, gender, age, and body size play significant roles in determining metabolic rate.
Fact,
- Men tend to burn more calories than women.
- After the age of 40, metabolism gets slow.
- Obese individuals have slower metabolic rates than slim ones.
- Strong genes help develop the growth of body and muscle size which directly affect metabolism.
Let’s understand what actually metabolism is!
What is Metabolism?
We obtain energy from the food we consume through a process called metabolism, which breaks down the food and drink into usable energy.
However, is metabolism truly to blame for weight gain, and what factors are actually responsible for it?
Metabolism is a natural bodily process that not only converts food into energy but also supports essential functions like breathing, muscle and cell repair, and blood circulation.
Weight gain occurs when we consume more calories than we burn, and burn fewer calories than we consume.
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 burning more calories.
Best Way to Speed Up Metabolism
1. Water
If you want to lose weight, sugary beverages won’t help, but water can.
In fact, those who drink more water tend to be more successful in achieving their weight loss goals compared to those who consume sugary drinks.
Even mild dehydration can slow down your metabolism, but drinking water is an easy way to support a healthy metabolism.
According to a study, drinking just 10ml of cold water can increase metabolism for about 40 minutes.
Isn’t it a simple and effective way to keep your metabolism high throughout the day by drinking a few glasses of water every now and then?
In order to keep you hydrated
- Drink water
- Drink unsweetened drinks
- Eat water containing fruits
2. Coffee
Undoubtedly, coffee acts as a natural fat burner and metabolism enhancer, which can contribute to weight loss and help maintain it in the long run.3
People who have used coffee as a pre-workout drink are likely familiar with its advantages and benefits.
According to a study, consuming 100 mg of caffeine can raise the metabolic rate by approximately 3-4% for around 150 minutes.4
To minimize calorie intake, refrain from adding sugar or milk to your coffee
3. Eat Protein
Consuming protein-rich foods is the most effective method to enhance metabolism.
Interestingly, our body naturally expends more calories while digesting protein.
A smart approach to eating, such as reducing carbohydrates and prioritizing protein and fiber, can be a highly effective way to improve metabolism.
Including an adequate amount of protein in your diet can result in reduced appetite and feeling fuller for longer, which can prevent overeating and also support a healthy metabolism.
Good Protein Sources like:
- Egg
- Chicken
- Salmon
- Greek yogurt
- Chickpeas
4. Physical activity
Being inactive or not engaging in physical activity can significantly hinder your progress toward achieving your weight loss goals.
Physical activity like:
- Aerobic exercise
- Cycling
- Swimming
- Playing football, volleyball, or basketball
Aerobic exercises and swimming can effectively boost your metabolism, leading to increased calorie burning and boosting metabolic.
5. HIIT Workout
Short workouts like High-Intensity Interval Training (HIIT) are effective for developing muscle mass, promoting weight loss, and enhancing metabolism.
Even though HIIT workouts are brief, they can aid in muscle growth and fat burning by increasing the metabolic rate even after the workout.
A study conducted over 15 weeks involving 47 women compared steady-state exercise to high-intensity intermittent exercise (HIIE). The results showed that the HIIE group experienced greater reductions in total body fat and trunk fat, while also gaining more lean muscle mass compared to the steady-state exercise group.5
HIIT workout include
- Push-ups
- Mountain climbers
- Russian twist
- Burpees
- Jumping jacks
6. Snacking
Consuming a large meal at once can have a negative impact on your metabolism by slowing it down.
The most effective approach to boost your metabolism is to have small, frequent snack meals every 2-3 hours.
Reducing the size of your main meals and incorporating healthy snacks is beneficial for maintaining a healthy metabolism.
List of Healthy Snacks:
- Low-fat cheese
- Nuts
- Banana
- Apple
- Greek yogurt
- Berries
- Boiled eggs
Having three balanced meals a day along with three healthy snack meals can enhance your metabolic rate and contribute to a greater sense of fullness.
7. Sleep
Sleep deprivation is associated with numerous consequences:
- Obesity
- Emphasis on the hunger hormone
- Bad effect on metabolism
- High blood pressure
- Diabetes
Lack of sleep can lead to increased hunger, a slower metabolism, and elevated cortisol levels, which are associated with fat storage.
Sleep-deprived individuals often struggle with weight loss and have difficulty controlling their appetite.
8. Eat spicy food
Spicy food is the best way to speed up metabolism. Spicy foods contain capsaicin, a chemical compound present in chili peppers, which makes them the top source for enhancing metabolism.6
Adding spices to food can be a great way to enjoy the benefits of increased metabolism without having to consume pure pepper, which can be challenging and intolerable for some individuals:
- Stew
- Pasta
- Chicken with ginger
- Roasted crispy chickpeas
- Chili Edamame
A word from Fitness Scenz – Best Way to Speed Up Metabolism.
Consistently following these steps makes it easier to improve metabolism.
Developing habits based on these methods can have a significant impact and change your lifestyle.
Having a higher metabolism boosts energy levels and aids in reducing fat buildup.
Thank You
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