Ramping up your metabolism is a fantastic way to lose and keep weight off. Metabolism is the process in which your body converts food into energy. A higher metabolism equals burning more calories and weight loss, while a lower metabolism makes it harder to lose weight. Thankfully, there are natural ways to give your metabolism a boost and that can help you burn even more calories throughout the day. In this article, we will discover 12 Effective Natural ways to increase the metabolism and get rid of those unhealthy fats that welcome your scaling down.
1. Get enough protein at every meal
Eating protein-rich foods boosts your thermic effect of food (TEF), or the number of calories you use to digest, absorb, and process the nutrients that induce metabolic rate. Protein is by far the most filling, and eating a high-protein diet can boost metabolism by 80 to 100 calories per day (14, 15). Also, it makes you feel full so you should consume fewer calories. On a scale called the Satiety Index foods that are rich in protein are much more satisfying than those high in fat or carbs.30 To help you eat less, Protein boosts metabolism percentage (calories/Heated body) ahead much higher in comparison to carbohydrates (5-10%) as well as also fats(0-3%). Another thing is that protein creates lean muscle which burns many calories at rest.
High-Protein Foods: Examples include chicken, fish, eggs, Greek yogurt, tofu, and legumes.
2. Drink Cold Water
Your body runs on water, and cold water temporarily gives your metabolism a little jolt. Research has shown that drinking 500 ml of cold water increases resting metabolism by 10 to 30% for an hour. Cold water forces the body to use more energy warming it, and therefore burns extra calories.
Tip: Before a meal, be sure to drink water. This can help satiety and reduce the calories consumed.
3. High-Intensity Interval Training (HIIT)
HIIT is an effective workout that involves quick bursts of all-out activity with little to no rest or recovery (lower-intensity movements) in between. This kind of exercise not only burns a lot of calories during the workout but also raises your metabolism for hours after you're done exercising which means more fat-burning.
Example: HIIT workouts are sprinting or doing jumping jacks, burpees, high knees then resting or walking.
4. Get Enough Sleep
This is not a stretch: poor sleep is tightly connected to weight gain, and it can decrease your metabolic rate. Shortened sleep duration can disrupt the hormones that regulate hunger, causing excessive eating and reduced energy expenditure. Strive to get 7-9 hours of good quality sleep per night to support ideal metabolic performance.
Tip: Develop a regular sleep schedule by going to bed and waking up at the same time every single day.
5. Drink Green Tea or Oolong Tea
Test-tube and animal studies suggest that white, green tea, and oolong tea may improve metabolism by 4-5%. These teas convert your stored fat into free fatty acids and cause you to burn fat 10-17% faster. These teas are also beneficial if you have lost a lot of fat and need to maintain your weight.
Tip: 2–3 cups of green or oolong tea a day are recommended
6. Eat Small, Frequent Meals
Consuming low-calorie foods at regular intervals can make your body work all the time. Skipping meals or consuming plenty of food at one time may slow down your metabolic rate, But distributing your consumption throughout the day facilitates steady calorie burn.
Sample Schedule: Eat 5-6 tiny meals every 2-3 hours, including tasty snacks like fruits, nuts or yogurt.
7. Strengthen Your Muscles With Strength Training
Burning calories, even at rest, muscle weighs more than fat. Strength training, which includes lifting weights or doing exercises with resistance bands, helps you increase your lean muscle mass and in turn raise your resting metabolic rate. The more lean muscle you have, the higher your resting metabolic rate, which means you burn calories all day long even when you're on the couch or in bed.
Workouts: Squats, Lunges, Deadlifts, Push-ups, and any Resistance band exercises.
8. Eat Spicy Foods
The compound capsaicin found in chili peppers, has been shown to increase the number of calories your body burns thus increasing metabolism. Consuming spicy foods may also help with appetite control so that fewer calories can be ingested overall.
Spicy Foods: Chili peppers, cayenne pepper, jalapeños, hot sauces.
9. Have an All-Day Routine
Exercise or move any way you can — even when you cannot hit the gym, sitting for long periods is metabolic poison. Getting in more movement throughout your day like a short walk, or doing stretches or standing instead of sitting while working can increase the level of calories you burn.
Hint: stand up table, stair walk, or put a timer on every hour to move your body.
10. Consume Omega-3 Fatty Acids
Omega-3 fatty acids Omega are practices that promote not only a healthy metabolism, but they can be found in foods such as fish, flaxseeds, and walnuts. These healthy fats aid in inflammation, balance the fat-burning hormones, and increase insulin sensitivity which plays a role in weight loss.
Food sources: Rich in fatty fish, chia seeds, flaxseed oil, walnuts, and sardines.
11. Get Enough Vitamin D
The importance of vitamin D in maintaining muscle tissues, which is crucial for metabolic health. Vitamin D- A lack of Vitamin D can slow metabolism and prevent weight loss. Sunlight is the best way to get Vitamin D, along with many food sources and supplements.
Vitamin D Sources: Fortified dairy products, fish rich in omega-3 fatty acids, egg yolks, and mushrooms.
12. Drink Coffee in Moderation
Coffee contains large amounts of caffeine which, according to the studies, can increase metabolism by 3-11%. Caffeine also stimulates the central nervous system, promoting increased fat burning and calories burned. At the same time, be cautious about overconsumption of caffeine which can cause jitteriness and sleep problems.
Hint: To get another metabolic bump, have a cup of black coffee or unsweetened green tea before working out.
