Have you ever tried losing weight? But losing weight is more than burning calories and often gym visits. A healthy metabolism is the method of our body for turning food into energy which is essential to lose weight. Increasing our metabolism may make our body a more effective calorie-burning machine. Though “metabolism” is broad, to be simple it refers to how quickly our body burns calories or uses energy. Where metabolic rate is the technical phrase for the rate at which we burn our calories. Additionally, energy expenditure is the total number of calories burned in a particular day.
These are the seven most effective ways to increase our metabolism and reduce our body weight:
- Take proper Protein in each meal
During our body’s energy digestion, we burn some calories when eating. This is likely for about 10% of our energy expenditure and according to scientists, this is known as the Thermic Effect of Food (TEF). Another study says that almost about 20–30% of the protein’s energy is expended during digestion which means that the protein digestion process uses more energy than eating fats or carbohydrates. Some important Protein-rich foods are nuts and seeds, legumes, whole grains, dairy products, eggs, lean meat, and fish. Protein can also help to avoid muscle loss, which is the most common side effect of dieting.
- Start the strength training
One of the finest strategies for gaining muscle growth is strength training. Weight training and resistance training are other names for it. Due to the higher metabolic activity of muscular mass, our muscles burn more calories than fat when we are at rest. Strength training is another way that we might raise our metabolism. Moreover, this exercise helps to develop strong bones and muscles.
- Perform the high-intensity interval training
By doing HIIT, it means doing short and high-intensity workouts in the shortest timespan. It includes running sprints, riding, and jumping jacks which can also increase our metabolic rate. During HIIT we use a lot of our muscles and a huge amount of our energy within a very short time. Even after the workout, our body burns some calories.
- Drink more green tea
Green tea is one of the main sources of catechins and antioxidants intake in our body. Antioxidants help to lower oxidative stress which enhances our metabolism and reduces our weight. Green tea also helps to digest our meals by producing heat through the thermogenesis process. Most Importantly, green tea can increase the body’s calories while resting.
- Sometimes eat spicy foods
Eating spices like chili can speed up the body’s metabolism process because it has capsaicin. Importantly, according to the Academy of Nutrition and Dietetics Sometimes eating more hot chilies may increase metabolic rate.
- Intermittent Fasting
Intermittent fasting limits the frequency and timing of meals. This time frequency may take different forms, for example, eating for six hours and then fasting for the next eighteen, or maybe fasting on different days of the week. According to a study in 2022, intermittent fasting can break down fatty acids in the body which can improve metabolic and also weight loss.
- Take less or avoid Added Sugar
According to Padula Burke, “processed foods with added sugars can cause insulin and leptin resistance.” Your capacity to detect when you’re full may be affected if your leptin levels are out of balance, she says. This can lead to overeating and weight gain, according to research.
So please be mindful about the metabolism in the weight loss journey. Because maintaining weight means maintaining an active lifestyle. Eating a properly balanced diet and incorporating some strategies in the lifestyle can boost the metabolism and also rescue the weight of our body.
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Writer
Mafroha Somiya
Intern, Content Writing Department
YSSE