What You Can Do To Increase Metabolism

83
Metabolism Boosting Tips
Physical activity: Walking, chasing after your kids, playing tennis and other forms of exercise cause your body to burn more calories than being sedentary.

Balanced weight, nutritious diet, better immunity are talked about as soon as we hear about metabolism. Your doctor will also mention this to you many times, but have you ever wondered what is metabolism and why is it so important for health? Actually, many activities in the body to keep the body healthy are related to metabolism, but due to poor lifestyle, the level of metabolism gets disturbed. Now you must be wondering how, so we are telling about this in detail in this article of Myhealthonly. After reading this article, you will definitely say that metabolism is a useful thing. In this article, we will know what are the symptoms of low metabolism. Also, the answers to how to fix metabolism will also be found in this article.

Let’s start the article

Let us first know what is metabolism.

What Is Metabolism?

The chemical reactions taking place in the body are called metabolism. These chemical reactions work to convert food into energy. Actually, metabolism is responsible for almost every activity that occurs in the body, such as:

  • To breathe
  • Blood circulation
  • Regulating body temperature
  • Muscle contraction
  • Digesting food and nutrients
  • Removing toxins from the body through urine and feces
  • Proper functioning of the brain and nerves

You need a limited amount of energy to perform daily tasks. When you eat more than you need for this limited energy, it gets stored as fat and causes obesity. The amount of energy you need in a day is called the metabolic rate of the body. It can be divided into three parts, which are as follows:

  • Basal metabolic rate: This is the energy the body uses when a person is at rest. This energy helps all the systems to function properly. It is about 50 to 80 percent of the total energy.
  • Energy used during physical activity: If one does physical activity for an average of 30 to 45 minutes at a time, about 20 percent of the total energy will be used during this time.
  • Thermic effect of food: About 5 to 10 percent of the total energy is used in the process of eating and digesting food.

Metabolism rate in everyone’s body depends on various factors, which are as follows :

  • Body size.
  • Fat content in the body.
  • Dieting or being hungry can lower your metabolic rate.
  • Metabolic rate can decrease with increasing age.
  • After the age of 30, cells from muscles, liver, kidney and other organs start decreasing. Because of this, the metabolic rate can also be reduced.
  • Men have a higher metabolic rate than women.
  • Metabolic rate can also be genetic.
  • During illness, the body needs more energy to make new tissues and fight diseases.
  • This rate also depends on physical activity.
  • Some types of medicines, caffeine and the amount of nicotine in the body.
  • Deficiency of any nutrient.
  • Thyroid problems due to hormonal imbalance.

Keep reading

Next, we are telling about some measures to increase metabolism.

What To Do To Boost Metabolism

Above you have come to know how important metabolism is for the body. If it is not right, then it can have a direct effect on the body. Now below are the ways to cure metabolism, which can prove to be easy and effective. At the same time, keep in mind that the home remedies mentioned below are not the cure for the problem related to metabolism. Their consumption can be helpful in boosting metabolism to some extent. Now read further:

  1. Green Tea

An element called epigallocatechin-3-gallate is found in green tea, which helps in increasing metabolism. This can reduce the risk of heart disease and diabetes. In addition, green tea also has an effect on metabolism and can also improve glucose metabolism, which can benefit patients with diabetes. Apart from this, antiobesity properties are present in green tea, which can also prevent the problem of obesity.

How to use :

  • You can drink it twice a day in the morning and evening.
  1. Nuts

According to a research, nuts can help reduce the causes that affect metabolism, such as metabolic syndrome and obesity. Metabolic syndrome can increase the risk of diseases such as heart disease, type 2 diabetes and stroke, which can reduce the metabolic rate. At present, there is little research into what properties of nuts may be beneficial.

How to use :

Consume four-six soaked almonds in the morning breakfast. If desired, you can eat 15-20 in-shell pistachios (unsalted) or some walnuts etc. with curd.

  1. Coffee

If you are trying to increase metabolism, then drinking coffee instead of tea can be beneficial. In fact, coffee can increase fat oxidation by increasing the body’s metabolic rate. This means that coffee combines with oxygen to convert food into energy and can prevent it from being stored as fat. According to a scientific research, if overweight people consume caffeinated coffee in limited quantities, obesity can be reduced to some extent.

How to use :

  • Drink two cups of black coffee daily.
  1. Fresh Fruits

According to research, there are many benefits of including fresh fruits in the diet to increase metabolism. Some fruits have anti-obesity properties, which help in reducing obesity by increasing metabolism. Fruits are high in fiber and water, which can make them easier to digest. Most fruits are low in fat and calories, but they easily make you feel full. Sugar content is found in some fruits, which can increase the risk of developing diabetes. Therefore, diabetic patients must consult their doctor once before consuming fruits.

How to use :

The following fruits can be included in the diet to increase metabolism :

  • One medium apple (72 calories)
  • One medium banana (105 calories)
  • 1 cup blueberries (83 calories)
  • 1 cup grapes (100 calories)

If you want, you can make juice of these fruits and drink it, but doctors consider it more beneficial to eat fruit instead of juice. Keep in mind that while eating them, do not add sugar to them.

  1. Protein Rich Foods

According to a scientific research, reducing the amount of fat in the diet and increasing the amount of protein can help in controlling weight. For this, exercise regularly and eat protein-rich foods. Taking a protein-rich diet does not cause hunger for a long time. This can improve the level of metabolism along with controlling the weight. Protein is the biggest source of energy from food.

How to use :

Lean protein sources such as fish, soya, mushrooms, tofu, legumes, beans, eggs, milk, curd and cheese can be consumed in food to increase metabolism.

  1. Vegetables

There are many benefits of including vegetables in the metabolic diet chart to increase metabolism. Vegetables contain phytochemicals and anti-obesity agents, which prevent the growth of fat-causing adipose tissue and increase metabolism. In addition, vegetables also protect against oxidative stress and inflammation caused by adipose tissue.

Plus, like fruits, most vegetables are low in fat and calories and easily fill up. It reduces appetite and keeps weight under control. It has been told above in the article that keeping the weight balanced also improves metabolism. So to increase metabolism, make sure to eat fresh vegetables.

How to use :

Vegetables like onion, lettuce, capsicum, cabbage, sweet potato and broccoli can be included in the diet. Apart from this, a diet chart can also be made by talking to your doctor, in which information will be given about what, when and how much to eat.

  1. Full-Fat Yogurt

Yogurt contains lactic acid bacteria, which can be good for the gut and aid in better digestion. Along with controlling appetite, they can also help balance blood sugar. Hence, curd can be used to control body weight, balance energy and combat type 2 diabetes.

How to use :

Include a bowl of curd in your diet to increase metabolism. Curd can be consumed twice a day. If you want, you can consume Greek yogurt by bringing it from the market. Consuming Greek yogurt in breakfast can be more beneficial.

  1. Dark Chocolate

Dark chocolate is one of the ways to increase metabolism. According to a research, consuming 40 grams of dark chocolate daily for 14 days can improve the metabolic rate. Its properties can help in relieving problems like stress by controlling stress hormones. In addition, dark chocolate contains cocoa, which has anti-obesity properties. Hence, it can help in reducing obesity. It can also be used in diabetes. In fact, the cocoa present in dark chocolate has antioxidant properties, which can increase insulin sensitivity and may be beneficial in relieving type 2 diabetes.

How to use :

Whenever you feel stressed or negative, eat a piece of dark chocolate.

  1. Turmeric

Turmeric has anti-inflammatory and antioxidant properties, which can be used as a remedy to correct metabolism. The properties of turmeric can be helpful in preventing obesity and metabolic diseases such as heart disease, stroke, type 2 diabetes etc.

How to use :

To increase metabolism, you can drink turmeric milk before sleeping at night. If you want, you can also make turmeric tea and drink it and add honey to it for taste.

  1. Apple Cider Vinegar

Apple cider vinegar can prove to be beneficial in speeding up metabolism, Apple cider vinegar has antioxidant properties, which can relieve oxidative stress. Also, its use can also protect against heart disease caused by obesity. Not only this, consuming apple cider vinegar can also help in controlling blood pressure and cholesterol.

How to use :

You can drink a glass of water mixed with one teaspoon of apple cider vinegar daily before meals. It can be consumed two to three times a day. If there is acidity problem, then consult your doctor once before using it.

  1. Chili

Chili gives health along with taste. Actually, an active substance called capsaicin is found in chillies, which can help in reducing weight. Apart from this, chillies can reduce the risk of diseases like obesity, diabetes and heart disease by controlling the weight along with insulin levels in the body.

How to use :

One or two green chilies can be included daily in the diet to increase metabolism. Apart from this, you can use red chili powder in your food according to taste. If you have a stomach problem, then take your doctor’s advice once before eating chillies.

Keep reading this article to know other ways to increase metabolism.

  1. Fenugreek Seeds

The properties of fenugreek seeds can help improve metabolism by reducing fat tissue in the body and providing digestive enzymes, antioxidants, regulating blood sugar levels and increasing insulin sensitivity. Also, they can be helpful in relieving oxidative stress and controlling blood pressure. Therefore, the use of fenugreek seeds can be beneficial in improving metabolism.

How to use :

To speed up metabolism, soak two teaspoons of fenugreek seeds in water overnight. Then filter the water in the morning and consume it. If you want, you can use fenugreek as a spice in vegetables while cooking.

  1. Garlic

Consuming garlic can help reduce triglyceride, lipid and harmful cholesterol levels in the blood. Garlic has anti-inflammatory and antioxidant properties, which can increase metabolism and provide relief from diseases like obesity and diabetes.

How to use :

You can eat a clove of garlic every morning. If desired, garlic can also be eaten by putting it in soups and vegetables for the purpose of improving metabolism.

  1. Cinnamon

Ever thought that the ingredients that enhance the taste of food can also help in controlling weight? Yes, according to research, cinnamon can help in relieving metabolic syndrome such as heart disease, diabetes, and stroke. It contains compounds such as cinnamaldehyde, cinnamate, cinnamic acid, and eugenol, which may help control blood sugar, obesity, and high blood pressure.

How to use :

  • Cinnamon powder can be consumed by mixing it in tea, juice, salad and soup etc. Cinnamon can also be used while cooking.
  1. Lentils

Lentils are a good source of protein. This pulse is also rich in fiber, minerals and vitamins. It can help protect against various diseases like obesity, diabetes, heart disease and cancer due to its bioactive compounds. Along with this, lentils also have antioxidant, anti-inflammatory, antidiabetic, anticarcinogenic, anti-obesity properties, which can act as a remedy for improving metabolism. Elements called polyphenols are found in lentils, which can prove useful in reducing the risk of metabolic syndrome such as diabetes, obesity, and heart disease. All these diseases can cause a decrease in the metabolic rate.

How to use :

Lentils can be included in the diet to increase metabolism and if you want, you can also drink lentil water.

  1. Oregano

Celery has antioxidant and anti-inflammatory properties, which can help in increasing metabolism. These increase energy expenditure in the body and may help reduce food intake by reducing appetite. They can also be helpful in controlling blood pressure and cholesterol by controlling prostaglandin levels. Prostaglandin is a chemical compound that acts like a hormone in the body.

How to use :

You can consume celery in soups, salads and smoothies or include it in your diet.

  1. Mustard

Talking about the way to increase metabolism, mustard can also be beneficial. An element called Diacylglycerol has been found in mustard oil, which can help in reducing weight. In addition, erucic acid found in mustard may be beneficial in reducing harmful cholesterol. Because of these elements, mustard can be useful in increasing metabolism.

How to use :

Mustard can be used in cooking. If you want, you can make mustard greens and consume it.

  1. Mustard

Stress is also an important reason for weight gain, which can reduce metabolism. In this case, herbs can help. These have anti-anxiety properties, which can be beneficial in reducing stress, improving immunity, improving glucose metabolism and increasing energy. Herbs can help control blood sugar and blood pressure by reducing stress.

How to use :

Mustard can be used in cooking. If you want, you can make mustard greens and consume it.

  1. Herbs

Stress is also an important reason for weight gain, which can reduce metabolism. In this case, herbs can help. These have anti-anxiety properties, which can be beneficial in reducing stress, improving immunity, improving glucose metabolism and increasing energy. Herbs can help control blood sugar and blood pressure by reducing stress.

How to use :

The herbs mentioned below can be used as aromatherapy. For this, put a few drops of essential oil of these herbs in a diffuser and keep it in the room. The following herbs can be useful such as:

  • Schizandra
  • Ashwagandha
  • Licorice
  • Codonopsis
  • Valerian
  • Krishnakamal (passionflower)
  • California poppy
  • Hops
  • Lemon balm
  1. Olive oil

According to a research, 30 phenolic compounds are found in olive oil. These compounds are potent antioxidants, which may provide protection against oxidative stress and heart disease. At the same time, it is mentioned in a research that the use of olive oil can help in promoting cholesterol metabolism as well as improving oxidative stress. On this basis, we can say that the use of olive oil can be helpful in increasing metabolism to some extent.

How to use :

Olive oil can be used instead of normal oil in food to increase metabolism.

  1. Oolong Tea

Oolong tea has been said to be beneficial for reducing weight. According to research, this tea is helpful in increasing fat oxidation and metabolic rate. Organic compounds called polymerized polyphenols present in it can help in improving the metabolic rate by increasing the energy in the body. Oolong tea also has anti-stress properties, which may have an effect on plasma triglyceride metabolism.

How to use :

Drink oolong tea before meals to get maximum benefits.

  1. Omega-3 Fatty Acids

Omega-3 polyunsaturated fatty acids have anti-inflammatory properties and hyperglyceridemic properties (inhibiting the increase of a type of fat in the blood). These may not be beneficial in reducing weight, but can help prevent the problem of weight gain. Foods that contain a good amount of omega-3-fatty acids can help improve metabolic rate. That’s why definitely include omega-3 fatty acids in your metabolic diet chart.

How to use :

Consume fish oil, fish (with the skin), flax seeds, spinach, soybeans, walnuts, chia seeds, pumpkin seeds and egg yolks in foods to increase your metabolism.

  1. Iron Rich Food

According to research, iron deficiency in the body can lower the metabolic rate. Not only can this reduce the basal metabolic rate, but it can also reduce the energy used during physical activity. Therefore, to improve metabolism, definitely include iron-rich food items in the diet.

How to use :

Metabolic diet chart can include iron-rich foods such as green leafy vegetables, sea food, beans, peas, beetroot, lentils, dark chocolate, raisins and pistachios to increase metabolism.

Apart from the measures to correct metabolism, there is a need to pay attention to some other things, which are mentioned in the next part of the article.

Continue reading

Know further some other ways to increase metabolism.

Tips For Increasing Metabolism

Learn how to improve metabolism with the help of the following tips:

  1. Reduce Stress

Due to stress, many health problems like obesity, diabetes and inflammation can occur in the body. All these reasons can reduce the metabolic rate. So, try to stay away from stress as much as possible. To reduce stress, do something you like, like reading, traveling, watching a movie, cooking, or whatever you like. Yoga can also be used to reduce stress.

  1. Drink plenty of water

Water can help in reducing weight. According to a research, 500 ml of water can increase the metabolic rate by 30 percent and reduce oxidation. Drink at least 2 liters of water a day and increase your metabolic rate.

  1. Do not consume alcohol

Everyone knows about the ill effects of alcohol on the body, but have you ever heard that alcohol causes weight gain. Yes, according to a report, alcohol can prevent food from being converted into energy, due to which it starts getting stored in the form of fat. Also, eating while intoxicated doesn’t provide the satisfaction of filling the stomach, which is why people tend to overeat. Therefore, it is better to avoid consuming alcohol as a way to speed up metabolism. Although it is not yet completely clear how much alcohol consumption can increase the risk of weight gain, it is better not to consume it.

  1. Don’t skip breakfast

Many people believe that by skipping food, they will lose weight, but it is not so. Breakfast is such a diet, not eating which can be the reason for weight gain. If research is to be believed, breakfast gives enough energy for the day’s work. In addition, it can also be beneficial for brain health. Skipping breakfast can also increase the risk of type 2 diabetes and heart disease. Include lean protein, dietary fiber and healthy fat-rich foods in your breakfast, such as Greek yogurt with fruits and nuts, protein pancakes, avocado toast and whole grain toast with eggs, etc.

  1. Eat healthy snacks

Try not to overeat at one go and keep eating something every two hours. In such a situation, avoid eating foods full of trans-fat, such as potato wafers and deep-fried food, etc. These can increase the risk of obesity and type 2 diabetes and reduce the metabolic rate. In this case, curd, pistachios, baby carrots, fruits, green tea, oolong tea, black coffee and coconut water etc. can be consumed. These foods are rich in fiber and phytonutrients, which keep the stomach full for a long time, thus preventing hunger pangs. In this way, they can help in increasing the metabolic rate.

  1. Don’t be lazy

In today’s lifestyle, we have become so used to comfort that we do not want to do anything by ourselves. Use lift instead of stairs, use car to go even for a short distance, working whole day sitting on desk job, sleeping late and sleeping late, all this has become a part of our lifestyle. This can increase the amount of fat in the body and affect the metabolic rate.

So it would be better to use the stairs instead of the lift, walk for short distances, do some physical activity throughout the day. This will use energy and reduce the amount of fat. Apart from this, exercising can relieve problems like type 2 diabetes, stroke, stress, depression, and high blood pressure.

  1. Get Enough Sleep

Lack of sleep can lead to changes in the hormones that control glucose metabolism and metabolism, ie leptin levels decrease and ghrelin hormone levels increase. Ghrelin hormone increases appetite and can store fat in the body. In such a situation, the brain does not get the message that how much food is to be eaten and how much fat is stored in the body. This can lead to weight gain, which can lower the metabolic rate. Therefore, take eight to ten hours of sleep every day.

  1. Laugh a lot

Laughter is one of the easiest ways to speed up metabolism. You must have heard about laughter yoga. This yoga can improve mood as well as increase energy expenditure and heart rate. It can also provide relief from problems like stress, which can also help in improving the metabolic rate.

Now you must have understood everything about metabolism very well. What is this and why does it decrease. Also you must have come to know what to do to increase metabolism. If you have noticed, then all these measures to increase metabolism are very easy, which you can easily include in your daily life. From today itself, adopt the method of increasing metabolism and make the body beautiful and shapely. Also, do not forget to share this article with your close ones.