Metabolism is the sum of all chemical reactions that transpire in living organisms to keep them alive and functioning. Through metabolism, your body converts the energy in the food you consume into fuel, giving you the sustainable energy you use to breathe, digest food, circulate blood, move, and restore damaged cells and tissues.
You’re likely to burn more calories at rest if your metabolic rate is high. However, suppose your metabolism is slower than usual; you’re likely to have many adverse side effects like difficulty in losing weight, stomach bloat, mood swings, food cravings, and fatigue.
Here are six evidence-based ways to kick-start your metabolism.
Sleep deprivation can put you at a high risk of obesity. When you stay awake for long hours, ghrelin and leptin hormones used to control hunger are produced in large numbers, making you feel hungry and eat more often.
Lack of sleep can also increase blood sugar levels and insulin resistance, exposing you to a high risk of developing type 2 diabetes. An 8-hour night of total eye-shut sleep rejuvenates your brain and restores your body.
Coffee is good in the morning but focuses on taking water for the rest of the day. People who supplement sugary drinks for water are often more successful at losing and maintaining weight. When you take cold or room temperature water, thermogenesis (a metabolic process whereby organisms burn calories to generate heat) occurs, thus burning calories.
Increase Protein Intake
Protein intake is a savior of hunger. Taking enough proteins gives you a sense of fullness and prevents you from overeating. Adding lean protein like chicken, eggs, and dairy will help you increase your metabolism in two ways; one, they will help in muscle building and muscle retention. Two, proteins are challenging when it comes to digestion, so your body produces more energy than fats and carbs.
Exercises like high-intensity interval training (HIIT) can make you burn excess fat, increasing the body’s metabolic rate. HIIT involves rapid and very extreme bursts of activity. These exercises will make you build more muscle. The muscles are used to burn calories even when you are at rest, increasing your metabolism.
Drink Green Tea
Green tea increases metabolism by converting some fats stored in your body into free fatty acids. When combined with exercise, it leads to the building of muscle and fast weight loss. Green tea may work on certain people, but others may see slight or no effect after taking them. If you want to lose and maintain weight, consider exercise and green tea.
Breakfast is a Must
Sleeping overnight is part of fasting, so your body expects to be fed to produce energy once you wake up. When your body senses the stomach’s emptiness, it tends to minimize energy consumption, lowering metabolism.
The Bottom Line
Incorporating these tips into your routine and making small lifestyle changes may help you increase your metabolism. However, you may practice all that and still fail. Maybe because you’re allergic to proteins, your body can’t allow you to do intense workouts, or you have insomnia. If you are suffering from any of these, or all the tips above have failed, you can seek help from our weight loss specialists in Nashville for more guidance.