Top 10 tips to boost your metabolism
Have you been trying hard to lose weight but with no results? It could be your metabolism. It plays an important role in helping you lose weight and maintain your body in excellent shape. But sometimes your metabolism might need a boost.
Now, you might wonder why we need to boost our metabolism. Let us start by explaining what metabolism really is.
Metabolism or metabolic rate is the rate at which our bodies burn calories. Therefore, the higher your metabolic rate, the greater number of calories you burn. Burning these calories keeps your weight in check and keeps you feeling fitter and stronger. Some people are blessed with good genes which keep them lean, even in the later stages of life. Men have a natural advantage over women as they have more muscle mass which in turn burns more calories than fat which just creates a weight nuisance. But does not matter, the tips given below will rev up your metabolism if practiced regularly and diligently, so get motivated and go for it!
Keep the pace
Whether you are walking, jogging or swimming, the trick is to mix up your routine so that your body doesn’t get too comfortable with your workout. Also include interval training in your scheme of things. For example, if you are walking for thirty minutes, do short bursts of jogging for two minutes in between. This helps to burn calories faster and you will see quicker results on the weighing scale too.
Watch what you eat
Some foods naturally boost your metabolism. They are oranges, apples, lemons, pineapples, papayas, tomatoes, garlic, celery, spinach, cucumbers, onions, broccoli, cauliflower, cabbage, lettuce and zucchini to name some.
Have a few cups of green tea
Two to four cups of green tea can help you shed about fifty calories a day, which is great! And it’s easy to make too, plus it’s loaded with anti-oxidants which are awesome for glowing skin.
Water, that is! Most of us do not tank up on water due tour busy schedules, but remember water is the elixir of life. It also keeps you feeling full so that you end up eating less. Another tip is to drink several glasses of ice cold water. Your body works harder to bring the cold water to room temperature, thus utilising more calories.
Do weight training
Weight training isn’t just for men. In women, weight training increases the amount of lean muscle in the body which helps you stay slimmer as muscle burns more calories than fat. It also prevents loss of calcium from your bones thus protecting from osteoporosis. So, whatever your gender, if you haven’t started using weights, start now!
Get some shuteye
It’s important to get enough sleep; whatever your age and occupation. Lack of sleep causes the body to produce an excess of cortisol which helps conserve fat, thus negating your weight loss efforts.
Eat often during the day
Yes, eating six small meals is definitely better than three large ones, so make it a point to eat every four hours to keep your metabolic rate at its peak. And make sure you have healthy foods at hand to avoid temptation in the form of sugary or fried items.
People who are restless by nature tend to move a lot more than the rest of us, burning more calories in the process. So eat sugarless gum, clench your fists, tap your feet –whatever works for you.
Pack in the protein
Proteins are harder to digest than other foods, so our bodies work extra hard to digest them resulting in more calorie utilisation. So, make sure you include healthy and lean protein in every meal. For snack time, munch on nuts and yoghurt while meals can include beans, lentils, chicken and fish.
Beat the stress
If stress is giving your body a beating, it’s time to reverse the trend. Stress can lead to bad eating habits and unhealthy lifestyle choices which can decrease your metabolism so find ways to tackle stress effectively. Start meditating, learn an instrument or new language or unwind with some music, do whatever it takes to keep the stress away.
Photograph via sxc.hu
Written by Dr Nisreen Nakhoda, General Physician
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