Metabolism has got a significant impact on weight loss. This means that to live a more healthy life, you need to understand all there is about metabolism. This article explores the details on how to increase metabolism for weight loss.
What is Metabolism?
This term metabolism is commonly used to explain the chemical reactions that happen in cells of living organisms to maintain a living state. Or simply put as life-supporting chemical reactions in organisms. These metabolic processes help living organisms keep their structures and respond to the environment.
There are mainly two kinds of metabolism
Catabolism is mainly the breakdown of organic matter to get energy.
Anabolism is the usage of energy to construct components of cells such as proteins and nucleic acids. This is basically about building and storing
Metabolism is a complex process but to explain it further let’s refer to a car, gasoline, and an engine. A calorie is simply the measure of energy that foods give to the body. In the same way, car stores gasoline in the tank until it needed to fuel the engine, likewise the body stores calories as fat.
In the case where a lot of gasoline is filled in the car’s tank, it will spill on the floor and in the same case when you eat a lot of foods with too many calories, the excess is turned in body fat.
The Basal Metabolic Rate (BMR) plays a significant role in a person’s weight gain therefore there’s a need to define it. BMR is the measure of the rate at which a person’s body expends energy in the form of calories while at rest.
How does metabolism affect weight loss?
As earlier noted, metabolism is the process during which the body converts what you eat and drink into energy. You should then know as well that there are a number of factors that affect metabolism i.e. hormones changes, diseases, sleep partners, body size and composition, medications, stress, sex, age, and activity levels.
In a normal balanced ratio, the foods eaten and drinks taken are all ingested and utilized for energy, regardless of the factor that will cause a change in metabolism. When metabolism happens to decrease, for instance when we are less active or take up more calories than we use for energy, the extra unused calories are stored as fat in the tissue.
This will lead to an increase in body weight thus affecting weight loss plans. Therefore, it’s very important to maintain the normal balance ratio or adhere to ways of improving metabolism to achieve weight loss.
High metabolic rate and low metabolic rate, what is the difference
Metabolism rate simply refers to the speed or time it takes to breakdown fuels, for example, sugars, to keep the body cells running normally.
The amount of energy spent by our bodies in a specified space of time accounts for the metabolic rate. This rate is usually measured in calories, although it can as well be done in joules or kilocalories per time interval. It’s measured based on oxygen consumption, carbon dioxide or heat production.
When at rest the metabolic rate is termed as Basal Metabolic Rate (BMR) and during this period the body makes use of the energy to keep important organs active like lungs, heart, and the brain.
High metabolic rate refers to spending or burning a lot of energy in a short spell of time. Meaning that a person with a high metabolism will have to consume more calories to sustain their body’s proper functioning –thus maintaining their weight.
On the Other hand, a person with a low metabolism uses up little energy in a short time. Hence the person will have to eat little or fewer calories to maintain the body’s functionality. This explains why some people will eat a lot of food but still don’t gain weight and others do gain weight.
Can I boost my metabolism to lose weight?
Embarking on improving your metabolism may not give better results as diet and lifestyle changes would do. This does not mean you don’t take on the challenge.
As we already know that metabolism is the process by which the body turns what we eat and drink into energy. There are natural but there are also other ways you can improve the rate at which this process happens so that in turn you lose weight.
However, we recommend to first consult your doctor or medical personnel before trying out anything.
Let’s see some of the ways on how to increase metabolism for weight loss and achieve weight loss.
How to increase metabolism for weight loss
Foods that increase metabolism
Different foods have the ability to increase and improve your metabolism rate. As you may know by now that the higher the metabolism, the more calories are burnt which makes weight loss easier. Here are some of the foods which can support a high metabolic rate;
- Protein-rich foods for example fish, eggs, and dairy products, Iron, Zinc, and Selenium rich foods, for example, Seafood, legumes, meat, Brazil nuts, etc.
- Spices, for example, Chili peppers, ginger and cayenne pepper
- Legumes and pulses for example peas, chickpeas, beans, peanuts, Lentils, etc.
- Dark, leafy green vegetables, Broccoli for example spinach, kale, etc.
Foods that slow metabolism
In the bid to improve and boost your metabolism for quick weight loss, it’s important to know the foods that will slow down the process. Here are the five major ones;
- White Flour and refined grains
- Framed Beef
- Conventional Apples
- Omega-6 fatty acids found in foods like pork products and butter
- Soda and alcohol
How to increase metabolism for weight loss without exercise
There are other habits that you can embrace in order to improve metabolism. Here is what to take on;
1. Consider drinking ice water
As soon as you wake up it’s advisable to have at least two glasses of ice water. This not only hydrates your body but also jump-starts your whole body from the sleep mode. When you drink ice water, a lot of energy is spent balancing up the body temperature with that of the water which improves metabolism.
2. Use a Standing Desk
Many health practitioners will tell you that sitting for long periods of time will have a negative effect on your health. Consider using a standing desk while at work in order to help boost your metabolism. Standing for a few hours will help do the magic.
3. Have a planned sleep schedule
Our bodies are not machines and they require ample rest. When this sleeping is well planned and done consistently, it will certainly improve metabolism.
4. Short-time fasting
When you plan out the time periods during the day when to eat, it will bring about much-deserved results. Many pieces of research have proved that short time fasts actually boost metabolism rather than slow it down.
5. Consider having spicy foods
Including spices like peppers can have a remarkable turn out for your metabolism.
6. Other ways include
- Trying out different temperatures in the showers
- Eating Garlic, Grapefruit, celery, salmon and high fiber foods
- Drinking green tea, cinnamon
How to increase metabolism for weight loss naturally with exercises
Exercise is the most common way to increase your metabolism. Here are some of the exercises you can incorporate in your lifestyle to have an improved metabolism;
- Planks: They are relatively very easy to do. These will be very effective in building muscle and improving endurance.
- Lunges: These look very easy to do but will help you build your lean leg muscles.
- Swimming: This is most likely the best way to burn calories in a short spell of time. Every muscle is put to work making an overall impact on your body.
- Dips: These will take care of your upper body. There are perfect for circuit kind of training and will build your shoulders, chest, arms, and the heart with proper functioning.
- Squats: This exercise is quite very important. It will help you build your muscles up and as well give you the stability to move you throughout the day.
- Sprints: If you thought no running was involved. Think again. These runs are very effective with high intensity where your entire body acts explosively, expending energy.
- Burpees: These will definitely give your metabolism a big boost. They put into action the elements of bodyweight and cardio. This whole exercise makes it good for building muscle.
How to increase metabolism rate permanently
1. Eat regularly and don’t starve yourself
The body needs this kind of regularity in the consistent time you eat to keep metabolism balance. If you eat at any time or whenever you feel hungry, then, your metabolism will be grossly affected. That said, always have a regulated time that you eat and prepare something whenever you travel.
Also, take note of the calories you are taking in so as not to go overboard.
2. Exercise is key
Naturally, muscle is metabolically more active than fat, which is where building muscle mass becomes necessary. Lifting weights is one of the exercises where you retain and strengthen a muscle which can aid weight loss through improved metabolism.
You can also take walks and stand up often to increase the amount of activity you do. These basic tasks pay off in the long run like walking around and doing household duties. In your routine, include high-intensity workouts like sprints to speed up metabolism.
3. Opt for natural foods
Improving metabolism and achieving weight loss, are all associated with eating the right foods. The calories you breakdown during digestion come from the foods you eat. It’s important to have more proteins, fiber-rich foods, fruits, and vegetables. In case you want to try carbohydrates it’s better to go for good carbs like the whole grains.
4. Drinking Beverages
Water should be your best friend at this point. Whenever you think of drinking, then water should be your first option. The other drinks to consider are those containing caffeine and green tea because of their ability to improve metabolism.
You could also take milk due to its added advantages from the proteins it contains. Try so hard to stay away from all alcoholic drinks if not then limit the consumption.
5. Have adequate sleep
Sleep plays a vital role in improving metabolism. Having inadequate sleep will throw the metabolic system out of balance which will eventually affect your diet choices.
Read the article: How to lose weight by sleeping
6. Stress levels reduction
The kind of stress you are exposed to affects certain hormones like cortisol that can increase your appetite. In due course, this influences metabolism and weight loss which is why it’s important to keep your stress levels down for example by taking deep breaths.
How to increase metabolism for weight loss after 40
It’s a common experience after 40 years of age to notice a weight gain even if diet habits and exercising practices have not changed. The common culprit to this is a slow metabolism.
Therefore to counteract the hormonal imbalances and other factors in order to increase your metabolism, here are some tips to adhere to;
1. Eat the Right Foods
When you clock 40 years, you have got to be keen on the kind of foods you take in. Now will be the time to ensure that your diets or meals have calcium (an increased consumption is recommended) and natural foods, for example, meat, fish, dairy products and vegetables.
It’s also very important you start choosing high-quality proteins for example lamb, organic chicken, and pork. It becomes essential at this age to build a block of lean muscle mass which is why its best to have more proteins for that reason.
I would as well recommend including fruits and veggies in your meal. Foods rich in fiber will come handy in reducing that extra fat. They include whole grains.
Note: It’s very important to eat at the same time every day as it regulates your body on what to expect.
2. Correct effects of Toxins
To have a more robust metabolism, healthy digestion becomes a must-have. However, many people face unhealthy bacterial balance and a permeable gut because of their exposure to toxins and allergens. To correct these effects we recommend;
- Staying away from sugars and allergic foods for example eggs
- Keeping away from refined carbohydrates, processed fats, and factory-farmed meats
- Eating more natural fermented foods for example Sauerkraut, to have that needed beneficial bacteria.
3. Reduce your Exposure to toxins
It’s not true that everybody with a heavy toxic load, it is fat. Many people build up toxins in ways like fatigue, autoimmune diseases, allergies, and food intolerances, and at times cancer. Therefore it’s essential to reduce your exposure to toxins.
The other way to correct your metabolism is to have a radical lifestyle clean-up. Hence you should try out natural products for example distilled white vinegar, baking soda, and other products.
For personal care products stick to toxin-free skin, body, and beauty products. Have air filters and the right ventilation, you could try having indoor plants, all with the goal to have clean air in your home. Tap water is another thing to replace with proper distilled water.
4. Deal with Food Allergies
To achieve good health, maintain metabolism and achieve weight loss, it is vital to digest nutrients. However, food allergies, sensitivities, and intolerances can make this difficult. These food allergies, sensitivities, and intolerances, can make one susceptible to diseases.
Therefore, it’s advisable to have blood tests and other medical tests to check for food allergies, sensitivities, and intolerances, and then take the right steps to change.
5. Increase your water consumption
The benefits of drinking water are unrivalled. It’s highly beneficial to maintain a regular water intake throughout the day to about 8 glasses. This will enable you to burn more calories.
Having more time to sleep in the night or day, depending on your work schedules, will balance and regulate your hormones. Sleep will help you have control over your appetite which is very essential when 40 or older. At such an age you have hormonal changes that can lead to weight gain hence it’s important to have enough rest.
7. Regular exercises
This is not for those at 40 and older alone. Regular exercise is very important to everyone’s health. Whenever you don’t build up lean muscle mass, most likely you will start to lose calorie-burning muscle and eventually gain more weight.
Therefore focus on mainly these three areas; flexibility, aerobic exercise, and strength training. This will, in the long run, improve your metabolism.
Boost Metabolism pills; do they work? Are they worth it?
Let’s at least all be honest with one another. Who in the world would not like the idea of sleeping and the next thing they know, they are in heaven? Just like that! Cool, isn’t it so? The same mind-set engulfs most of us when dealing with weight loss and happen to land on metabolism pills and boosters.
Thinking that we can just manipulate metabolism by taking some pills and boom. Many of these metabolism pills on the market make a lot of claims they cannot keep. A number of factors affect the metabolism of a person. From Age, gender to genetics which all have their part of the share on the rate of metabolism.
Usually, these metabolism pills or boosters have ingredients like Caffeine, Green tea, Capsaicin and others that stimulate metabolism.
At Forever Super Slim we recommend losing weight the natural way and that is by cutting down on your calories through the diet and regular exercising. Therefore, we highly advise consulting your doctor or your personal medical personnel before buying or using any metabolism boost pills.