A slow metabolism can make weight management a challenging task, affecting both your energy levels and overall well-being. While genetics play a role in determining metabolic rate, there are various natural ways to give your metabolism a healthy boost. Understanding what is metabolism and incorporating some of these natural methods on how to increase metabolism can help you achieve your weight management goals faster, in a sustainable manner and take better care of your body.
1. Stay Active Throughout the Day
Staying active throughout the day can contribute to overall calorie expenditure. Take short breaks to stretch or walk, use stairs instead of elevators, and find opportunities to move regularly.
Exercise plays a crucial role in how to increase metabolism.
Incorporating strength training exercises into your fitness routine is one of the most effective ways to boost metabolism. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity activity. This type of workout can increase calorie burning during and after the exercise session, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). HIIT is efficient and can be adapted to various forms of exercise, such as running, cycling, or bodyweight exercises.
Remember to combine these exercises with a well-balanced diet for optimal results. Consistency is key, and it's essential to choose activities you enjoy to maintain a sustainable exercise routine.
2. Prioritise Healthy Eating Habits
When it comes to how to increase metabolism, healthy eating habits like eating regularly and mindful eating are very important. Skipping meals or drastically reducing calorie intake can slow down your metabolism. Eating regular, balanced meals throughout the day helps keep your metabolism active. Include a mix of carbohydrates, proteins, and healthy fats in each meal to provide a steady source of energy.
Paying attention to your body's hunger and fullness cues can promote a healthy metabolism. Eating slowly, savouring each bite, and being mindful of portion sizes can prevent overeating and support optimal digestion.
3. Eat more protein
Including lean protein in your diet is crucial for maintaining and building muscle mass.
Protein is essential for the maintenance and growth of lean muscle mass. Muscles are metabolically active tissues, meaning they burn more calories at rest compared to fat tissue. As you consume an adequate amount of protein, your body has the necessary building blocks (amino acids) to repair and build muscle. The more muscle mass you have, the more calories your body needs to maintain that muscle, thus increasing your overall metabolic rate.
Further about 20-30% of the calories from protein are used during the digestion and processing of the nutrient. This means that a significant portion of the energy obtained from protein is "burned" during the metabolic processes, contributing to a higher overall calorie expenditure, further increasing metabolic rate.
Good sources of protein include lean meats, poultry, fish, eggs, and plant-based options like beans and tofu.
4. Stay Hydrated
Staying hydrated is key when it comes to how to increase metabolism, just like it is key in taking care of your overall health. Water is essential for many metabolic processes in the body. Drinking an adequate amount of water can help support digestion and nutrient absorption, contributing to a more efficient metabolism. Aim for at least eight 8 glasses of water per day.
Another great way on how to increase metabolism and stay hydrated is by drinking green tea.
Green tea contains catechins, antioxidants that may help increase metabolism. Additionally, the caffeine content in green tea can provide a temporary boost in energy and calorie expenditure. Consider replacing your regular cup of coffee with a refreshing cup of green tea.
5. Get Sufficient Sleep
Quality sleep is essential for overall health, and it also plays a role in regulating metabolism. Sleep has a profound effect on the regulation of hormones that play key roles in metabolism. Two hormones, in particular, are affected. Leptin, which signals to the brain that you're full and satisfied. Lack of sleep can lead to decreased leptin levels, potentially resulting in increased appetite and overeating. And the second hormone being ghrelin which stimulates appetite and promotes fat storage. Sleep deprivation has been associated with higher levels of ghrelin, which may contribute to increased hunger and cravings for high-calorie foods.
Aim for 7-9 hours of quality sleep each night to help in repairing tissues, synthesising hormones, and performing other metabolic processes, making it an essential step in how to increase metabolism.
6. Spice up your meals
Certain spices, such as cayenne pepper, Ginger and seeds like fenugreek have been shown to have a thermogenic effect, increasing the body's heat production and, consequently, calorie expenditure. Add these spices into your meals to add flavour while giving your metabolism a subtle boost.
7. Manage Stress Levels
Reducing stress is a valuable strategy for promoting a healthy metabolism. Chronic stress can negatively impact various aspects of your body's functioning, including hormonal balance, appetite regulation, and energy expenditure. Chronic stress and sleep deprivation can elevate cortisol levels, a stress hormone that, when elevated over time, may contribute to weight gain, particularly around the abdominal area. Quality sleep helps regulate cortisol levels, promoting a more balanced and healthy stress response.
You can also include certain supplements in your routine on how to increase metabolism such as Ayurvedic supplements in your daily routine which contain ingredients that can help boost your metabolism.
Omega-3s contribute to the regulation of hormones involved in metabolism and help reduce inflammation in the body. Incorporate Omega-3 Fatty acid supplements to your daily routine to boost metabolism.
You can also add Apple Cider vinegar tablets to your daily routine, these tablets contain Apple Cider Vinegar, Garcinia Cambogia and Fenugreek seeds which help boost metabolism, reduce cravings and increase satiety levels making them a great addition to your weight management routine.
By incorporating these natural methods into your lifestyle, along with a healthy, well balanced diet and exercise routine, you can kickstart your metabolism and support your overall health and fitness goals. Remember, making small, sustainable changes over time is key to long-term success. Embrace these habits, stay consistent, and watch as your metabolism transforms, leading to a healthier and more energetic you.