Metabolism is a chemical process in our body, which can be described as the speed of calorie burning or the number of calories we burn every day. Every person has an individual metabolic rate, and that is why some of us can eat a lot and remain slim, and some have to eat less in order to remain in a normal weight.
Some people have low metabolism, so calories burn slower in their body and the rest of the calories get stored. Some people have high metabolism, so they can eat a lot and have lower risks of putting on weight. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can’t control your age, gender, or genetics, there are other ways to improve your metabolism.
Drink 6-8 glasses of water every day. It helps increase your metabolism and remove toxins and extra fat from the body. If you are even mildly dehydrated your metabolism may slow down. Drinking ice cold water before meals will shrink your stomach so you feel full quicker.
Eat every three hours
Eat 4-6 times a day and avoid skipping meals. Failure to eat consistently can lead to a slower metabolism and fat storage. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day.
Spice up your meals
Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. T
Never skip your breakfast
Your first meal that is the breakfast sets your metabolism for the day and keeps it going as long as you eat every three hours. If you get up early and eat a late breakfast, you missed out on several hours of burning calories.
Cut out trans fats
Trans fats are found in biscuits, breads, fast-foods, fried food items, including namkeens,fried sweets, many cakes and pastries, ready to eat meals, fast foods, junk foods, microwave meals and snacks and much of the street, restaurant and hotel food etc. They harm by increasing the cholesterol levels in the blood. They also increase other harmful fats in the blood. They also bring down the good cholesterol, or HDL cholesterol, in the blood. You will never get the body you desire by eating fast food, frozen dinners etc. If it’s man-made, it’s not the best choice. So, avoid trans fats as far as possible.
Be physically active
Stay active at least six days a week. Exercise, jog or at least walk 2-3 km daily. Take the stairs whenever possible or park further out to get that little bit of extra movement and keep the heart and lungs working optimally. Studies have shown that little movements such as tapping your toes while working also help burn calories.
Cut fat with fibre
Fibre can rev your fat burn by as much as 30 percent. Studies find that those who eat the most fibre gain the least weight over time. Aim for about 25 grams a day- the amount in about three servings each of fruits and vegetables.
Get to bed early
Studies in the past have shown that those who go to bed late and sleep less than the required 6-7 hours tend to be more stressed out and have more visceral fat. Visceral fat, also called intra-abdominal fat, refers to the fat that surrounds the internal organs.
Have a protein rich diet
Your body burns many more calories digesting protein than it does eating fat or carbohydrates. Protein helps stabilize the secretion of insulin into your blood stream, a process that can boost metabolism. The average person would benefit from protein intake at a minimum of 70 grams or higher each day. Good sources of protein include fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
Go for walks
Although exercising any time is good for you, evening activity may be particularly beneficial. Many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for other two or three hours.
Do not crash diet
If you follow those crash diets that ask you to almost starve for food, then beware. Not eating anything may translate into a slower metabolism and fat storage. Although these diets may help you drop weight, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.
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