Metabolism is known as the process which converts food to energy. Metabolism includes all the chemical processes within the body to live and to enable organs working normaly. With the age, metabolic rate slow downs. But metabolic rate is the key factor for loosing weight and burning fat. However it is not easy to boost metabolism and burn fat quickly.
It is possible to beat metabolic slowdown, moreover you can boost your metabolism and start loosing weight.
How to Boost Your Metabolism?
If you want to lose weight and burn fat you should eat less and decrease calorie intake. But if you take less than daily requirement you can lose your muscle mass, which causes decrease in metabolic rate. There should be a balance and your dailylife style should include simple diet and exercises.
Don’t Miss the Breakfast
At the morning having breakfast boosts your metabolism and remains your energy high. People who skip breakfast have more possibility to be obese. Beginning the day with a 300- 400-calorie breakfast jump-starts your metabolism.
Drink Water (Cold)
Body requires water to process calories. Dehydration of the body may slow down your metabolism. By drinking water you can speed up digestion and burn calories. At least drink 6-8 glasses of cold water a day, so you can raise metabolism by about 50 calories. Body heats the water to body temperature. After drinking 2 glasses of metabolic rates increases by 30 percent.
After Wake Up Drink Water
During sleep metabolic rate slows down and after wake up drinking some water will increase your metabolism.
Gain More Muscles
People who have more muscles burn more calories, metabolic rate is more higher. And muscle use more calories a day to sustain, so people with a higher muscle to fat ratio tend to have a higher metabolic rate.
Eat Enough Protein
For our system protein is more difficult to break down and digest than others, so you consume more energy for the proteins. Also body needs protein to maintain lean muscle.
Have some Vitamin D
This is required for the process of muscle tissue which enables metabolism revving. Good sources of vitamin D are salmon, tuna, shrimp, tofu, fortified milk/cereal and eggs.
Eat Whole Grains
Body uses extra effort to break down whole grains than refined and processed grains. Also foods rich in fiber will be better for increasing your metabolim. Fiber can help to burn fat as much as %30. This is called thermic effect of foods and enables spending more calories on digestion.
Eat Organic Food
The chemicals and pollutants (toxins) included in the food interfere with the calorie burning process, so they slow down the metabolic rate.
Coffee is one of the drinks which is very effective for weight loss. Caffeine in the coffee speeds up heart rate and enables boosting metabolism %5 to 8 by stimulating central nervous system. Skip sweeteners while drinking coffee.
Drink Green Tea or Oolong Tea
Catechins included in the brewed tea may increase your metabolic rate. It is believed that antioxidants found in tea trigger the release of fat from fat cells, help speeding the liver capacity and provide the boost in metabolic rate. Also it is a natural calorie free drink.
Salmon is the best fish for boosting metabolic rate. The omega-3 fatty acid has anti-inflammatory properties and inflammation of the gland causes thyroid work less. Moreover omega-3 fatty acids stimulate the thyroid cells in the liver which enables to burn more fat.
Eat Egg Yolks
Eggs include protein and many metabolism boosting nutrients like fat soluble vitamins, fatty acids and choline which prevents storing of fat around liver. You can eat two eggs daily.
Use Peppers and Spices
Red peppers and spices which contain capsaicin can increase your metabolic rate.
Add Mustard to Your Meals
Mustard include capsaicin, allyl isothiocyanates and phytochemicals. Eating 1 teaspoon of mustard can increase your metabolism up to %25 for several hours.
Have Yogurt and Cheese
Yogurt and cheese are good sources of protein calcium and vitamin D, moreover they can increase metabolism.
Give Up Energy Drinks
A typical energy drink provides calories as a quarter cup of sugar
According to study drinking 1 or 2 spoon of apple vinegar daily, significantly lowers weight and waist circumference.
Use Virgin Olive Oil
Healthy monounsaturated fats like olive oil enables the body to burn calories. Also extra virgin olive oil serotonin which has an effect on satiety.
Avacado includes monosaturated fat which increases metabolism. Additionally it contains fiber and free radical killing anti-oxidants.
Beans are great source of protein, they also include soluble and insoluble fibers. Body uses more calorie to digest both fiber and proteins.
And also activity is very important for burning calories.
Aerobic exercise is the most efficient way to burn calories. More than 150 minutes of aerobic activity, (walking, cycling and swimming) in a week helps you to lose weight.
Muscles consumes more calories than fat tissue, so having more muscles may help you to lose weight. Two or more days a week muscle workout will be helpful for boosting metabolism.
Being more active and moving all the day will burn more fats.