If your metabolism is slow, you’re in a fix. And no matter how much you regulate your cravings for food, calories are eventually stored as fat. Worse, you’ll also have trouble losing weight. Now, because of age, hormonal imbalance, stress, and inheritance, metabolism can be sluggish. So is there any way you can boost your metabolism? Well Okay, not one but 13 powerful ways to boost metabolic rate, help you lose weight without trying too hard, make you look good, fit and attractive. So, let’s just start exploring without much ado!
What is Metabolism?
Metabolism is a term that explains how proteins, carbohydrates, and fats can break down to produce energy in the body. The entire spectrum of internally occurring biological processes is regulated by our metabolism. The rate of metabolism depends upon how many calories you use and how many calories you lose while exercising.
Two different types of metabolism–Anabolism, and Catabolism:
Effective Ways To Boost Metabolism
Here are 13 effective ways to boost metabolism rate that help you to lose weight.
1. Don’t Skip Breakfast
It’s a cliché, but the importance of not eating your breakfast will always be emphasized. This point applies to all, including those without a slow metabolic rate. Skipping breakfast means not sending a signal to the brain to restart itself. This slows down the brain which affects your metabolic rate directly. So wake up the brain in the morning by making a good meal. Include a lean protein source, dietary fiber, and healthy fats to start your day.
2. Do Not Neglect Egg Yolk
You should eat the whole egg if you want to increase your metabolic rate. Egg yolks are rich in essential fatty acids, fat-soluble vitamins, and choline which regulates the fat storage gene in your liver. The intake of whole eggs also raises plasma levels of HDL cholesterol (good cholesterol). And you can have one or two whole eggs a day without increasing too much cholesterol levels.
3. Consume Garlic
Garlic can help lower blood levels of triglycerides, lipid and poor cholesterol. Garlic also has anti-inflammatory properties that prevent adipokines from being produced and thereby reduce inflammation and increase the metabolic rate. Every morning, using one garlic clove to increase the metabolic rate and reduce cardiovascular risk. Have garlic, smoothies, grilled veggies, soups, and curries in your salad dressing.
4. Consume Yogurt
Yogurt is full of good intestinal bacteria that contribute to the digestion. Studies have found that a substantial amount of yogurt can contribute to reducing the amount of fat deposition in the middle of your body. The reason for the slow metabolic rate is always inadequate digestion. Consumption of yogurt, therefore, will lead to improved digestion and increase metabolic levels. Have yogurt with dessert fruits or a tiny cup of yogurt to improve metabolism after lunch.
5. Eat Broccoli
Broccoli is rich in antioxidants which decrease oxidative stress. This, in effect, leads to the elimination of inflammatory toxins. Broccoli is cancer-resistant and it improves heart health as well. By blanching, grilling or adding soup, you can eat broccoli. Be sure you don’t overcook broccoli because it may ruin its goodness.
6. Sip Detox Water
Enhance drinking water benefits by the introduction of tangy vegetables, herbs and water spices. Vitamin C, an antioxidant that helps to remove the contaminants, is filled on the water with detox. In addition, this increases the rate of metabolism and stops the body from depositing all the calories you eat as fat. To make delicious detox water, add pepper, mint, cinnamon, and strawberries to your drink.
7. Reduce Stress
Stress induces inflammation, blood pressure, resistance to insulin, etc. in the body. And you know that inflaming causes the metabolism to slow down and that if you eat, you can gain weight. In all situations, your physical and mental health will not benefit from stress. Try relaxing, then, and avoid unpleasant thoughts. Do something you won’t –cook, ride, play a sport, watch films, paint, take photos, go to the gym, go out with friends, walk with your dog, or learn new skills. It keeps you busy and you have less energy and time to discuss stuff. In addition, learning to compartmentalize is often easier. In other words, keeping your personal issues apart from work. One by one, fix the problems.
8. Eat Every 2-3 Hours
You can also slow your metabolism by not eating enough. Due to the fact that if you don’t feed, your body starves and your brain advises the body to store every calorie. Thus, you slow down your metabolism, and instead of losing it, you start weighing. You can, therefore, eat healthy every two to four hours to protect your body from style hunger.
9. Eat Whole Grains
Whole grains are high in fiber, which helps increase the absorption of glucose, increases the sensitivity of insulin, and reduces hunger. Use three whole-grain portions to boost your metabolism. Eat brown rice, barley, sweet wheat, millet, oatmeal, etc. To make a nutritious and simple meal, add vegan or any lean protein source and healthy fats.
10. Consume Omega-3-Fatty Acids
Fatty acids Omega-3 are polyunsaturated fatty acids that help reduce inflammation in the body. The majority of the foods we eat today have an imbalanced ratio of omega-3 and omega-6. Eating foods with a good quantity of omega-3-fatty acids will help re-the ratio and improve the metabolic rate. It will also lead to weight loss. Eat fish oil, flaxseed, walnut, caviar, chia, ham, and egg yolk.
11. Drink Milk
Research has shown that drinking milk can improve metabolism. Drink a minimum of 1 cup of normal milk. You should add a teaspoon of turmeric powder or a cup of warm milk to your fruit smoothie and drink that before you go to bed. Full-fat milk also offers better advantages to milk proteins.
12. Eat Dark Chocolate
Dark chocolate will help improve the mood and boost metabolism. The production of harmful oxygen radicals, which interfere with cell function, results in depression, anxiety, and other negative emotions. So a small piece of dark chocolate will nullify unpleasant feelings, make you feel good and increase your rate of metabolism.
13. Drink Green Tea
Green tea loads with a phytonutrient epigallocatechin-3-gallate, which helps to improve fat metabolism and reduces the risk of cardiovascular diseases, diabetes and obesity. Moreover, green tea is zero calories drink, which helps you to bring in a new flavor of ginger, sugar, lemon, cinnamon, mint, clove, etc. every day. Get a cup of green tea with your breakfast.
So, these are 13 effective ways to boost metabolism rate that help you to lose weight.
The metabolism may differ from one factor to another but you can accelerate your metabolism by consuming food-friendly metabolism and adopting healthy behaviors that have an indirect positive impact on your metabolism. And what are you waiting for now that you know how to improve metabolism? Begin to follow these easy ways to become healthy to free from diseases.