How To Boost Metabolism Naturally To Lose Weight

One of the major key factors for weight loss and healthy weight maintenance is to increase your basal metabolic rate – the energy your body expends at rest – and to keep your metabolism consistently revved up throughout your lifespan.

While this concept is well known, many struggle to find out how to increase metabolism and how to do so in a natural and consistent manner. Luckily, there are several easy, effective, and natural ways to speed up metabolism, lose weight, and keep it off.

Snacking can help jump-start your energy-burning mechanism by giving the body a fuel boost and can help to avoid the overeating syndrome that often leads to weight gain. Try including healthy carbohydrates and protein in each snack such as: peanut butter and an apple. The protein/carbohydrate combination help regulate blood sugar, energy levels and feelings of satiety.

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B vitamins are key players in metabolism. Inadequate amounts of B6, B12, folate, thiamin and niacin can slow the body’s metabolism, lead to weight gain, and increase your risk for chronic diseases. Foods high in the B’s include: spinach, asparagus, beans, melon, broccoli, fish, poultry and eggs.

Magnesium is a mineral needed by every cell in your body and is used in more than 300 biochemical reactions in the body, including energy metabolism. Excellent sources of magnesium include: halibut, nuts, soybeans, whole-grain, oatmeal, and legumes, and dark green leafy vegetables.

Eating breakfast may increase resting metabolism by 10% and reduce the risk of obesity and diabetes. Make sure it’s a healthy morning with whole-wheat toast and peanut butter or egg whites and vegetables with plain rolled oatmeal.

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Interval training is a great way to pump up metabolism and make workouts more fun. This can lead to burning more calories and increasing metabolic rate at a faster rate than with your old traditional workout. Resistance training combats the age-related decrease in metabolism and also reduces fat mass and increases muscle mass.What you eat can have a profound impact on your metabolism. Indeed, there are several foods that will get the job done. Some of these increase your metabolism by lowering inflammation while others increase metabolism by burning more fat. Here is a list of foods that will stimulate your metabolism and help you lose weight.

Ginger is an anti-inflammatory spice full of antioxidant properties and one of the most amazing weight reduction foods there is. It improves digestion and increases metabolic rates by as much as 20 percent after eating.

Cayenne pepper contains capsaicin which burns fats and also releases endorphins from the brain. In addition, it also reduces LDL (bad cholesterol) levels in your blood which is good for your heart.

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Cinnamon isn’t just a great topping for apple pie or hot chocolate as it’s also a metabolism boosting food. It contains coumarin, a substance that regulates carbohydratesrates in the body. In addition, it also enhances the effects of insulin, thereby increasing the glucose uptake in your body. Moreover, cinnamon thins the blood by decreasing its coagulation abilities.

Turmeric is considered a wonder food, thanks to its abundant anti-inflammatory and antibiotic properties. A very flavorful spice, turmeric is one of the main ingredients in traditional Indian curry recipes. It is rich in curcumin, which is the most potent inflammation-fighting compound in our food supply. Since inflammation is a big health problem and part of the reason why so many cannot lose weight, reducing inflammation inside your body is a big deal. That’s why you’ll find this spice in many weight loss dishes.

Although most of the research on cruciferous vegetables like kale, cauliflower, cabbage,  Brussels sprouts, and broccoli tends to highlight their amazing cancer-fighting properties, they also indirectly help you keep the weight off.

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For example, fibrous veggies are loaded with fiber, which keeps you full longer and prevents you from overeating. In addition, they contain sulforaphanes which detoxify your body as well as regulate energy and blood sugar levels. High toxicity levels is one of the six fat triggers that prevent weight loss.

Coconut oil has some unique properties.  It is rapidly absorbed by the body and quickly metabolized as fuel for immediate use by your organs and muscles. As a result, you burn fat and lose weight.

Okay, this is more of a food group than an actual food, but protein’s role in helping you lose weight and keeping your metabolic rate up cannot be overlooked.

Lifestyle Habits That Help In Boosting Metabolism Naturally

It’s the most important food group you need to know about for this purpose. When it comes to losing weight, curbing cravings, and preserving precious muscle mass, there’s one consistent finding in the literature: Protein intake is crucial.When we speak of metabolism, we are most likely thinking and talking about weight loss. However, this complex process is more than that! It is a method by which, chemical processes occur within any living being, that is essential to maintaining life. Metabolism is often characterised by how quickly and easily calories and fat are absorbed and burnt in the body. Human beings are all heterotrophs, which means, we rely on external sources for our nutrition and nourishment. This comes in the form of food and drink. Metabolism converts the food you eat into energy, by combining with oxygen and releasing the energy that your body requires for day-to-day activities and life.

So if you think back to when you were a child or an adolescent, you’d probably remember that your body’s ability to burn calories was far more than as an adult. As you grow older, your metabolism decreases, and that is a fact common to most human beings. Along with weight loss, metabolism influences other body functions like blood circulation, maintaining digestive organs, nerve function and so on. So it is advisable to make sure that your lifestyle combats this decreased metabolic rate, not just to look good, but also to feel fit and healthy. The easiest way to do this is through the foods you eat.

It’s all in the diet! Eating right can give your body a push in the right direction by fulfilling its metabolic needs and optimising metabolic rate. Let’s take a look at what you should be eating and drinking:

The Link Between Metabolism And Weight Loss

Protein-rich foods: This includes all healthy proteins found naturally (no shakes or powders please!), which encompasses milk, cheese and other dairy products, eggs, chicken, turkey, fish, seafood and other sources of lean meat, all kinds of beans and so on. Protein is one of the easiest ways to increase your body’s metabolism because it has a manifold impact. To begin with, let’s understand the TEF or Thermic Effect of Food, which is caused when you eat. This is because the body uses its extra calories to process and digest this food. Of all the food groups, protein contains the highest TEF, potentially bringing it up to a whopping 30 per cent, which is ten times more than the maximum of 3 per cent that fats offer. Protein is also a filling option, particularly animal sources of protein, so this prevents binge fests on unhealthy offerings, and makes sure your tummy feels satisfied in a good way. Protein is also a key nutrient in muscle-building, so when you take in a protein-rich diet, it helps convert fat to muscle, which in turn increases metabolism. So you’ll eat less, burn more, and stay strong – a win-win situation from every angle.

Leafy green vegetables: Iron is an essential component in maintaining your body’s balance. Along with zinc and selenium, it contributes to the wellbeing of the thyroid gland. If the thyroid gland stops functioning properly, slower metabolism and its ensuing problems are the outcomes. Leafy green vegetables are the best way to address this problem since they keep your iron levels in check. Spinach, kale, all kinds of lettuce, and even nuts and seeds offer solutions to combat this problem. These don’t just help your metabolism, they also come packed with added nutrients, vitamins and minerals that contribute to overall health and well-being.

Vitamin C-rich fruits: Vitamin C-rich fruits include oranges, grapefruit, lemons, limes and the whole gamut of citrus fruit. Some berries are also rich in vitamin C, making them ideal for consumption. Vitamin C helps the body absorb iron better, and detoxes the digestive system, metabolising bile in the liver, causing oxidisation within the body. It is also used to heal tissues and muscles in the body. It metabolises free radicals, eliminating them from the body, and keeps weight gain at bay.

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Cacao: Not to be confused with bingeing on that bar of milk chocolate, cacao is the pure extract of the cacao bean, without any sugary additives. In this form, just a spoonful of cacao can reduce the absorption of calories in the body, and prevent weight gain. It also stimulates the use of enzymes which help stimulate fat usage for energy release. What’s more, this is definitely a tasty alternative when compared to other metabolism boosters – even without the sugar!

Green tea: This is one of the best and more effective ways to speed up your metabolism. Just sip on a cup of green tea thrice a day! Green tea is rich in antioxidants called catechins and polyphenols, which are natural metabolism boosters.