Increasing metabolism is the weight loss community's holy grail, but how quickly your body burns calories relies on a variety of factors. A quick metabolism is an inherited trait in some people. Even when they are sleeping, males tend to burn more calories than women. Additionally, after the age of 40, the metabolism of the majority of people gradually decreases. There are additional strategies to boost your metabolism even though you have no control over your age, gender, or heredity. Here are ten of them.
1. Avoid extreme diets
Anyone looking to speed up their metabolism should avoid extreme diets, which involve consuming less than 1,200 calories for women and 1,800 calories for men per day. Although you might lose weight on these diets, good nutrition is sacrificed in the process. Additionally, it can backfire because muscle loss can cause your metabolism to slow down. Your body ends up burning fewer calories and gaining weight faster than it did before the diet.
2. Protein Can Give You a Boost
Protein causes your body to expend a lot more calories in the digestion process than fat or carbohydrates do. Lean, protein-rich foods can increase metabolism at lunchtime if some carbs are substituted for them as part of a balanced diet. Lean beef, turkey, salmon, white meat chicken, tofu, almonds, beans, eggs, and low-fat dairy products are all excellent sources of protein.
3. Snack Wise
Increased calorie consumption can aid in weight loss. Your metabolism slows down between meals when you consume substantial meals with a lot of time between them. Your metabolism runs more efficiently throughout the day if you have a modest meal or snack every three to four hours. Additionally, numerous studies have revealed that persons who frequently snack eat less during meals.
4. Drink Water to Recharge
Water is required by your body to metabolise calories. Your metabolism may slow down if you are even slightly dehydrated. Adults who consumed eight or more glasses of water each day burnt more calories than those who only drank four, according to one study. Before every meal and snack, sip on a glass of water or another unsweetened beverage to stay hydrated. Also, instead of pretzels or chips, munch on fresh fruits and vegetables, which come naturally hydrated.
5. Develop Muscle
Even when you are not doing anything, your body is continuously burning calories. People with more muscle have substantially higher resting metabolic rates. While each pound of fat only burns 2 calories per day, every pound of muscle takes roughly 6 calories per day to maintain itself. Over time, even a modest difference might build up. Your body's muscles become active after a strength training exercise, increasing your metabolic rate on a daily basis.
6. Your meals can benefit from some spice.
Natural compounds found in spicy foods can accelerate your metabolism. Your metabolic rate can be increased by adding a tablespoon of chopped red or green chilli pepper to your dish when cooking. The effect is probably very transitory, but if you regularly consume spicy foods, the advantages can accumulate. Red pepper flakes can be used to stews, chilli, and pasta dishes to give them an instant kick.
7. Are Energy Drinks Worth Trying?
Some components in energy drinks may speed up your metabolism. They include a lot of caffeine, which makes your body utilise more energy. They occasionally include the amino acid taurine. Taurine can increase metabolism and possibly aid in fat burning. But for some people, consuming these beverages can lead to difficulties including high blood pressure, anxiety, and sleep disorders. For children and teenagers, the American Academy of Pediatrics does not advise them.
8. Take a Cup of Black Coffee
If you drink coffee, you probably appreciate the benefits for your energy and focus. A temporary increase in your metabolic rate may be one of the advantages of coffee, when used in moderation. When you workout, caffeine can make you feel less exhausted and possibly improve your endurance.
9. Utilize Green Tea to Refresh
The benefits of caffeine and catechins, which have been demonstrated to stimulate the metabolism for a couple of hours, can be obtained by drinking green or oolong tea. According to research, consuming 2 to 4 cups of either tea may encourage the body to burn 17% more calories for a brief period of moderately strenuous exercise.
10. Increase Your Exercise
Although aerobic exercise may not result in bulky muscles, it can speed up your metabolism after a workout. To succeed, you must exert effort. In comparison to low- or moderate-intensity sessions, high-intensity exercise causes a greater and longer increase in resting metabolic rate. Try a more challenging class at the gym or incorporate brief jogging intervals into your daily stroll to reap the benefits.
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