Health Care

15 Ways To Boost Your Metabolism

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Metabolism is defined as the complex set of chemical and physical processes that occur within the cells of your body to maintain life. The cells in the body break down food to produce the energy needed for vital functions in the body. When you consume more food than your body needs, weight gain will occur. This is why it is essential that you know how to boost your metabolism.

Caffeinate your metabolism - Caffeine is a stimulant that increases metabolism by speeding up the central nervous system. Additionally, coffee and green tea provides the body with antioxidants to combat oxidative stress and inflammation throughout the body.

Chew your food - The National Institutes of Health report that eating slowly has been associated with eating fewer calories at one sitting. It takes approximately 20 minutes for cholecystokinin to alert your brain that you are full. If you slow down and chew your food, you will consume less food and increase your weight loss efforts.

Exercise boosts metabolism - Exercising increases your metabolism by activating the muscles in the body. Additionally, even after you stop exercising, your metabolism remains increased for a period of time. This is referred to as excess post exercise oxygen consumption.

Fidgeting for weight loss - Did you know that bouncing your legs can help you lose weight? Non-exercise activity thermogenesis (NEAT) is the scientific term for fidgeting. Fidgeting can increase the number of calories that you burn daily by as much as 350 calories.

Laugh to lose -
Laughter is great medicine when it comes to weight loss. When you laugh, you increase your energy consumption that is the number of calories burned. Additionally, laughter improves your mood and decreases stress levels.

Mid-afternoon snacks - Most people begin to feel hungry around 3:00 pm. If you try to wait until dinner, you are more likely to overeat. Eating a small healthy snack like an apple with peanut butter, Greek yogurt and berries or cottage cheese and fruit keeps your metabolism up and prevents you from over eating at dinnertime.

Multiply your metabolism with a multivitamin - There are several vitamins that can help to increase your metabolism. B vitamins help the body metabolize proteins, fats and carbohydrates. Vitamin D, on the other hand, helps the body to use energy from the foods that you consume. Magnesium is needed for the production of enzymes in the body. These enzymes help to digest food, control glucose levels and keep the central nervous system functioning properly. Taking a multivitamin that supports healthy metabolism will help increase your weight loss efforts.

Optimize with omega 3 fatty acids - Omega 3 fatty acids are healthy fats associated with heart health; however, many people do not realize that omega 3 fatty acids are also needed to increase metabolism and weight loss efforts by reducing insulin levels which help to minimize fat storage in the midsection.

Opt for organic - Conventional produce contains pesticides which can slow down your metabolism. Additionally, pesticides can also increase toxicity within the body, resulting in weight gain and inflammation. You can boost your metabolism by choosing organic produce and meats whenever possible.

Pack a punch with protein -
Protein helps to keep you feeling fuller, longer and reduce the metabolism drop that occurs during weight loss. Finally, protein helps to increase your metabolism because the body must work harder to digest, process and absorb the nutrients found in protein.

Pump up the probiotics -
Probiotics are healthy bacteria found in fermented foods like yogurt, pickles and sauerkraut. These probiotics help to speed up and improve digestion to ensure that you receive the maximum nutrients from your foods.

Spice it up - The heat found in peppers is capsaicin. Capsaicin increases the number of calories that are burned. Once you consume chili peppers, a thermogenic effect occur which allows you to burn an additional 90 calories.

Sleep your way to skinny - Sleep loss can affect the hormone balance in the body. When you do not get ample amounts of sleep, your adrenal glands will secrete excess cortisol levels which lead to weight gain. Getting at least 8 hours of sleep each night will minimize the production of stress hormones that cause weight gain.

Stand up - Did you know that sitting only burns 72 calories an hour while standing burns 129 calories hourly? Additionally, slowly pacing burns 143 calories an hour. When you are standing or walking, you engage more muscles, resulting in increased calorie consumption. You can increase your weight loss by simply standing and walking around whenever you have a phone call.

Water before meals - The Obesity journal published a study that reported that drinking 16 ounces of water 30 minutes before one meal can result in a 1.76 pound weight loss over the course of 12 weeks. Drinking 16 ounces of water before all meals will increase the weight loss over the course of 12 weeks to 9.84 pounds. It should be noted that the participants in the study were only allowed to drink pure water (no sparkling water, sweetened drinks or carbonated beverages).

Increasing your metabolism will help maximize your weight loss efforts. Exercise regularly, take a multivitamin, drink a glass of water before each meal and get at least 8 hours of sleep nightly to boost your metabolism.

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