How to Increase Your Metabolism
Metabolism is the chemical process by which the body converts the food you eat and drink into energy. The body needs this energy to function and allow you to go about your day-to-day activities.
It is also needed when the body is at rest, to perform tasks like breathing, circulating blood throughout the body and repairing cells.
Your metabolism is determined by several factors, such as genes, sex, age, hormone levels, body size and composition, and activity level. A slow or low metabolism can have a huge impact on your energy level, body weight and overall health.
Some causes of low metabolism are fasting, poor eating pattern, an unhealthy or low-calorie diet, lack of physical activity, snacking on sugary foods, drinking too many high-sugar drinks, poor or inadequate sleep, too much stress and accumulation of toxins in the body. Other key factors responsible for slow metabolism are conditions like diabetes and hypothyroidism.
Eat small, frequent meals throughout the day
Extending the time between meals makes your body go into “starvation mode,” which decreases your metabolism as a means to conserve energy and prevent starvation. While some people are able to lose weight through intermittent fasting, most people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day, eating healthy snacks will also increase metabolism.
- Packing extra non-perishable snacks and keeping them on you is helpful.
- You never know when a train will be delayed or when you’ll be stuck at the office.
- If you allow yourself to get hungry, you’ll end up eating something you shouldn’t and your diet will go out the window.
Choose lean proteins :-
Eating a diet rich in lean proteins will increase your metabolism because it takes more energy for your body to digest the protein. Choose lean proteins like turkey, fish, eggs, beans, and tofu.
- Cottage cheese is a good source of casein protein.
- Eating cottage cheese, particularly before bed, is a good idea because it releases slowly into the body, and as a result, your metabolism is working all night.
Add spice to your favorite foods :-
Adding spicy peppers, crushed red pepper flakes, or cayenne pepper to your recipes can help increase your metabolism. The effects of eating spicy foods are only temporary, but you can add a little spice to one or more of your meals every day to keep getting the metabolism boosting benefits.
- Hot sauce is another great addition to any meal. Not only does it help to increase your metabolism, but it doesn’t have many calories, if any (depending on brand).
- Keep in mind that although spicy foods do increase metabolism, they only increase metabolism by about 8%, so it is still important to watch your calories if you are trying to lose weight.
Green Tea :-
A small 1999 study done at the University of Geneva in Switzerland found that green tea raises metabolic rates and speeds up fat oxidation. This is due to the presence of powerful flavonoids and antioxidants in green tea. Additionally, green tea works as a stimulant to increase metabolism.
- Add 1 teaspoon of green tea leaves to a cup of hot water.
- Cover and allow it to steep for 5 minutes.
- Strain and add a little honey.
- Drink 2 to 4 cups of green tea daily.
You can also take 300 to 400 mg capsules of green tea extract daily after consulting your doctor.
Oil Pulling :-
The ancient practice of oil pulling in Ayurveda is often recommended for detoxification of the body. It can also be used to increase metabolism and shed excess pounds. Oil pulling is inexpensive, harmless and easy to do.
- Put 1 tablespoon of organic coconut oil or sesame oil in your mouth.
- Swish it around your mouth for about 20 minutes.
- Spit it out, then brush your teeth.
- Do this daily in the morning, on an empty stomach.
Note: Do not gargle or swallow the oil.
Cayenne has a compound known as capsaicin that has a positive impact on thermogenesis, the process by which cells convert energy into heat. According to a 2008 study done at Aarhus University in Denmark, capsaicin consumption increases thermogenesis, which in turn boosts body temperature and metabolism.
- Add cayenne pepper or cayenne powder in soups, salads or any of your favorite foods.
- You can also take 1 cayenne capsule twice daily with food.
Warm Lemon Water :-
If you are trying to increase your metabolism, drinking a glass of warm lemon water will help a lot. It will alkalize your body and boost your metabolism.
Lemon water will also keep you hydrated and help fight hunger cravings. Plus, adding black pepper to your lemon water will boost your metabolism and assist in losing weight.
- Add the juice of ½ lemon to a glass of warm water.
- Mix in 1 teaspoon of honey and ½ teaspoon of black pepper powder.
- Drink it in the morning on an empty stomach.
- Drink this daily to ignite your metabolism.