If you already have a good metabolism, can shed weight easily and have good energy, please do not read further.
I eat so less still unable to lose a kilo?
Why with age the metabolism slows down?
I exercise a lot still the weight loss is so less?
I’m having a really slow metabolism don’t know how to increase it?
If you are trying to find answers to any of the above questions then you land up at the right place.
Well, I truly understand your problem because I dealt with the same situation.
Also, read- my transformation journey from 86 kgs to 68 kgs
Whenever you step on the scale, either you get motivated or discouraged. If the scale goes down, definitely it encourages you to proceed with the defined plan of action for the next whole day. If the weighing machine scales up disappointing us, we think of what went wrong the previous day or we end blaming our slow metabolism.
In the quest to a better healthy life, you have asked yourself many questions like what is metabolism? How should I increase my slow metabolism? And is faster, always better?
Here we are with the answers to your problem.
What is metabolism?
To understand it in a simple way metabolism is the rate at which the body burns calories for energy to perform different functions for example breathing, blood circulation, digestion as well as thinking.
That means, the food that you eat if used quickly to perform various bodily functions before you fuel it again with food, will be less likely to become like fat, if you don’t metabolize the food from your previous meal, you will store too many calories and will be stored for future energy.
Thus, if you have a slow metabolism you are more likely to consume excess food that will be stored as fat rather than being burned off in the course of daily activity.
This brings us to answer one more query –
How to Calculate Metabolism?
There are two types of metabolic rates – Basal Metabolic Rate (BMR) and Rest Metabolic Rate (RMR). Usually, both of them are used interchangeably. These two terms are very similar with a slight difference in the definition. Here, in this article, we will focus on BMR. The amount of energy or calories your body needs to perform basic body functions is called BMR.
If you are planning to lose weight or maintain a healthy weight calculating BMR will be helpful. The calculation can be done in the lab which probably will give you the best estimate about BMR.
However, lab tests can be cumbersome and costly, hence many dieters and experts use a formula designed by scientists to determine BMR or use an online calculator.
In this article ill share Harris-Benedict Equation which is often used to estimate BMR:
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
This basic calculation will help you understand your calorie requirement by your body to perform basic bodily functions, which will be helpful for you to include the calorie intake as per your necessity. Hence, you will get to know the required amount of good calories you need in a day.
By noting down or keeping a journal of your calorie intake you can rest assured that you won’t exceed the required quantity of calories.
That is not all, we all believe that if we move or exercise then only we will be able to consume all our calories, that is not true. The BMR accounts for only 70 percent of our energy usage each day.
This is important to know as it is relatively easy to exercise and burn the calories but tougher to increase the amount of energy required to keep your body functioning at rest.
What affects the rate of metabolism?
The amount at which the calorie burns depends on several things like age, gender, genetics, etc.
With age, the metabolism of a person slows down especially after 40 years, as there will be a decrease in muscle mass. Similarly, men tend t\o to burn more calories than women even while resting because of more muscle mass. Some people inherit a speedy metabolism.
Although you are not accountable for inevitable situations for your metabolism, there are certainly other ways to improve your metabolism.
Ways to improve Metabolism
1) Include plenty of protein:
Protein is the foundation of creating muscles, especially after a workout. Having more muscle is essential for boosted metabolism. Thus consuming protein increases your metabolism rate by 15-30%.
Eating protein has also been shown to help you feel more full which prevents overeating.
2) Drinking More Water:
One of the best and the cheapest way to give your metabolism a jolt is by consuming water. Water intake speeds up your metabolism. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10–30% for about an hour.
Water can also help fill you up. Studies show that drinking water half an hour before you eat can help you eat less.
Also read: Benefits of drinking copper water
3) Having green tea:
Having green tea converts some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. As this drink is low in calories, drinking it is good for weight loss as well as for maintenance.
4) Eat Spicy Foods:
Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.
Peppers contain capsaicin, a substance that can boost your metabolism.
5) Replace Cooking Fats with Coconut Oil:
Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.
Medium-chain fats can increase your metabolism more than the long-chain fats found in other eatable oils.
In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%.
6) Keep ready the healthy snacks options:
Snacking every 3-4hours in between main meals keeps your metabolism cranking; this will burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime. Few snack recommendations to keep your metabolism humming are almonds or unsalted nuts, Fruits, Fruit, and nut bars.
7) Drink Coffee:
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.
However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.
8) Include Probiotic in your meals:
Probiotics are good for the health of the stomach which also boosts metabolism. Probiotics like curds, home-made pickles, and Fermented vegetables should be introduced on daily basis.
9) Herbs and Spices to boost metabolism:
Yes, Indian spices are known to increase metabolic activities. If we use the herbs and spices in moderation and small quantity it will benefit you in increasing the metabolism. Some of them are – Cinnamon, Turmeric, Black Pepper, Garlic, Fenugreek seeds, Chilli pepper, and Fennel seeds.
P.N. – I would highly recommend having fennel seeds in small quantities after every meal instead of water, this will help you debloat and helps in the digestion of food.
10) Green Vegetables:
Green vegetables are low in calories and loaded with fibers; hence, a very good source to increase metabolism.
You should try and include vegetables like spinach, broccoli, and cucumber in your meal plan.
Not only changing our food habits can boost our metabolism, but there are also several other ways which help us to be in our best self.
1.Build Muscle Mass:
Calorie burnt is a continuous process, this even happens when the body is at rest. This resting metabolic rate is much higher in people with more muscles. Hence, building muscle mass by lifting weight and strength training will help in increasing metabolism and weight loss.
Also read- Health Benefits of Peanut butter
2.Get a good night sleep:
Lack of sleep is linked to a major increase in the risk of obesity, as it boosts the hunger hormone Ghrelin and decreases the fullness hormone Leptin. Hence, sleep-deprived people struggle to lose weight and feel hungry most of the time.
3.High-intensity interval training (HIIT):
The researcher has found that if we do strength training and high-intensity training alternatively we tend to lose more weight rather than only by doing cardio. HIIT is one of the best ways to shed kgs and increase metabolism. It is believed that HIIT burns more fats by increasing the metabolic rate, even after the workout has finished.
Some health experts believe that long sitting hours reduce the metabolic rate and burn fewer calories which leads to weight gain. It is always advisable to stand-up for 5-10mins after every 30mins to break up the length of time you spend on sitting.
5.Perform Yoga asanas:
Like strength training and HIIT, there is varied yoga asana to increase your metabolism rate. These asanas help in increasing the metabolic rates which tend to help lose weight.
Also, read my article on – Health Benefits of Yoga
There are many ways to incorporate a healthy lifestyle, it’s just that you need to adapt to one of them and practice it regularly.
Making small changes to lifestyle and incorporating these tips can help you increase your metabolism.
With a higher metabolic rate, you tend to lose weight, while also giving you more energy.
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