Metabolism is a word that you must have heard, but what does it mean? What is its function in our body? Why is this important for our health? What are the foods that increase metabolism? You might not even be aware of this, so let’s try to comprehend it using simple language.
What is Metabolism?
Metabolism is a chemical process that occurs in the body, breaking down the food we eat and providing energy for the body to function. All the functions taking place in the body depend on metabolism, such as breathing, digestion of food, blood circulation, body movement, and providing energy to repair damaged cells. Metabolism burns the calories we consume and converts them into energy. The conversion of food into energy in our body is called metabolism.
Function of Metabolism:
Metabolism is a combination of two processes.
The first process is catabolism. In this process, the nutrients received by the body through food, such as carbohydrates, proteins, and fats, are converted into energy.
The second process is anabolism. In this process, the energy obtained from food is used to create new cells in the body and maintain the existing ones. Metabolism is a continuous process that occurs in the body 24 hours a day. The higher our body’s metabolism rate, the more energy we will have, enabling us to perform tasks more effectively. When metabolism is weak, we may face many problems such as fatigue, obesity, muscle weakness, high cholesterol, skin issues, joint swelling and pain, and heart-related problems.
To prevent these diseases, it is crucial to enhance metabolism. Weight can be controlled by increasing metabolism. Many types of diseases can also be prevented. Now, you might be wondering how to increase your metabolism. So, let us know:
Foods that Raise Metabolism:
Nutritionists say that there is a lot of work-related stress in our day-to-day activities. As a result, the energy in the body decreases. In such a situation, it is important to maintain a balanced metabolism. Eating only three times a day will not help in maintaining good health; it requires some effort to feel fully energized. There are some Foods that Increase Metabolism. The following are given below:
Take High-Protein Foods: Including high-protein foods in your diet boosts your metabolism. Consuming protein strengthens your muscles. Therefore, you can include items such as eggs, milk, yogurt, peanuts, mung beans, soybeans, and cheese in your diet. Doing this helps increase metabolism.
Eat Green Vegetables: To boost your metabolism. Include green vegetables and fruits in your diet. Consuming these foods helps keep your body’s muscles healthy and promotes proper digestion. Eating green vegetables and fruits can help increase your metabolism.
Eat Garlic: Regular consumption of garlic helps reduce triglyceride, lipid, and harmful cholesterol levels in the blood. Garlic has anti-inflammatory and antioxidant properties, which help increase metabolism.
Eat Citrus Fruits: Consuming citrus fruits also boosts metabolism. Include oranges, lemons, grapes, etc. in the diet. Consuming these fruits also boosts your body’s immunity.
Eat Flax Seeds: Eating flax seeds daily can boost your metabolism. Protein, vitamins, omega-3 fatty acids are found in flax seeds. If you consume flax seeds every morning on an empty stomach, it can help in boosting your metabolism. You can also eat flax seeds by roasting them or by making powder. Apart from this, soak flax seeds in water overnight and consume them on an empty stomach in the morning.
Eat Nuts and Seeds: To boost your metabolism, you can consume nuts and seeds every morning. Eating nuts and seeds provides your body with the energy it needs to use. This will help in burning calories. Due to which your metabolism will be boosted and weight will remain under control.
RELATED: How to Use Apple Cider Vinegar to Lose Belly Fat?
Drink more Water: Water is the most common and special need of our body. According to research, metabolism can be increased by drinking at least 1.5-2 liters of water a day. People who drink water instead of sugary drinks find it easier to lose weight. This is because sugary drinks contain calories, so drinking water instead automatically reduces your calorie intake. Keep the body hydrated. Do not let there be lack of water in the body. Along with water, keep taking liquids like buttermilk, lemonade, coconut water, juice etc.
Drink Green Tea: Green tea is considered very good for health. Because green tea contains an element called epigallocatechin-3-gallate, which helps in increasing metabolism. This can reduce the risk of heart disease and diabetes. You can boost your metabolism by drinking green tea every morning on an empty stomach. If you also want to keep your weight under control, then for this it is very important for metabolism to work fast. Green tea helps boost your metabolism.
Consume Coconut and Coconut oil: Consuming coconut oil and coconut also helps in improving the metabolism of the body. Because coconut has many such properties which help in converting fat into energy by going to the liver. Consuming coconut oil is also very beneficial in reducing weight.
Eat Spicy Food: Spices are not always the enemy of health, but consuming them in the right quantity can be beneficial for health. Turmeric has anti-inflammatory and antioxidant properties, which are helpful in improving metabolism. Capsaicin present in chilly activates brown adipose tissue and brown fat in the body, which improves metabolic rate and reduces calories. Therefore, to increase metabolism, eat spices in limited quantities.
Take Apple Cider Vinegar: Apple cider vinegar can also help boost metabolism. You can drink apple cider vinegar on an empty stomach in the morning to boost your metabolism. For this, mix 1-2 spoons of apple vinegar in 1 glass of lukewarm water and drink it. You can drink apple cider vinegar continuously for a few days. This can help boost your metabolism. Besides, it can also be helpful in burning calories. But drink apple cider vinegar only after mixing it with water, do not drink it like that otherwise it may cause harm to the digestive system.
Get Enough Sleep: Lack of sleep can lead to changes in glucose metabolism and hormones controlling metabolism, i.e. reduced leptin levels and increased levels of ghrelin hormone. Ghrelin hormone increases appetite and stores fat in the body. In such a situation, the brain is not able to get the message about how much food to eat and how much fat is stored in the body? This can cause weight gain, which can lower the metabolic rate. Therefore, take eight to ten hours of sleep every day.
Reduce Stress: Due to physical and mental stress, many health related problems can occur like obesity, diabetes, swelling in the body etc. Due to all these reasons the metabolic rate can reduce. You can do yoga to stay away from stress. It can improve mood as well as increase energy expenditure and heart rate. This can provide relief from stress, which can also help in improving metabolic rate.
Lift Heavy Objects: Lifting heavy objects or lifting weights strengthens your muscles and burns more calories. Burning calories reduces body weight and helps in increasing metabolism.
High Intensity Workout: High intensity interval training involves very heavy work out. If you do this type of exercise, it helps in burning more calories by increasing your metabolism. For best results do 30 minute workout daily. This boosts the metabolism of the body.
Frequently Asked Question
Why is my metabolism slow?
A slow metabolism can result from various factors. Aging naturally reduces metabolism due to muscle loss and hormonal changes. Genetics may also play a role, as some individuals inherit a slower metabolic rate. Hormonal imbalances, such as hypothyroidism, can lead to a sluggish metabolism. Lifestyle choices, such as a sedentary routine, inadequate sleep, and chronic stress, can further contribute to a sluggish metabolism. Addressing these factors, including diet and physical activity, is essential for improving metabolism and overall health.
Which foods speed up metabolism?
Protein-rich foods like chicken, turkey, and lean meats can help boost metabolism. They have a high thermic effect, meaning the body expends more energy digesting protein compared to fats or carbohydrates. This increased calorie burning during digestion can support a faster metabolic rate. Additionally, these lean meats provide essential amino acids necessary for muscle growth, which can further enhance metabolism. Including protein in your diet not only aids in metabolic support but also helps control appetite, making it a valuable component of a balanced and metabolism-boosting diet.
How can I increase my metabolism to lose fat?
To boost metabolism for fat loss:
- Build muscle: Strength training and resistance exercises increase muscle mass, which burns more calories at rest.
- Eat protein: Include protein-rich foods in your diet to support muscle growth and the thermic effect of food.
- Stay hydrated: Dehydration can slow metabolism, so drink enough water.
- Get enough sleep: Aim for 7-9 hours of quality sleep to regulate metabolism.
- Eat smaller, frequent meals: Eating regularly can keep metabolism steady.
- High-intensity interval training (HIIT): Incorporate HIIT workouts to maximize calorie burn.
- Manage stress: Chronic stress can slow metabolism, so practice stress reduction techniques.
- Don’t skip meals: Regular eating prevents metabolic slowdown due to prolonged fasting.
Does coffee boost metabolism?
Yes, coffee can temporarily boost metabolism due to the caffeine it contains. This caffeine makes your body work a bit faster. But not everyone feels the same way, and if you have coffee often, it might not work as well. To keep your body running well in the long run, it’s better to eat healthy, move around, and get enough rest. Coffee isn’t a big help for that.
What vegetables increase metabolism?
Certain vegetables can support metabolism due to their nutrient content. Foods rich in fiber like spinach, kale, and broccoli can help your body burn more calories during digestion. Capsaicin in spicy peppers like chili and jalapeño can temporarily increase metabolism. Additionally, vegetables with high water content, such as cucumbers and celery, may help boost metabolism by keeping you hydrated. While these vegetables can provide a slight metabolic boost, it’s important to remember that overall diet and exercise habits play a more significant role in metabolism and weight management.
Does fasting speed up metabolism?
Intermittent fasting, a pattern of eating that involves periods of fasting and eating, can affect metabolism, but the impact can vary among individuals. During a fasting period, the body’s metabolism may slow down to conserve energy. However, when you eat again, it can temporarily increase your metabolic rate as your body processes the food. Over time, some people may find that intermittent fasting helps them manage their weight, while others may not experience the same benefits.
“Good news! Te Mend is now available on WhatsApp & Telegram Channels. Subscribe today through the link and stay updated with the latest news!” Whatsapp & Telegram