Have this thought ever crossed your mind that certain individuals remain slim even after overeating or binging on food while certain others gain weight despite eating small meals? Genetics is likely responsible for this; however, there is another factor involved- difference in the rate of metabolism.
The chemical changes taking place in living cells for the release of energy that is required for all the vital processes and activities of the body is known as metabolism. Increasing your metabolism ensures that you burn an increased number of calories. If you want to lose weight then you should be on a look out for ways to increase your metabolism.
Some of the useful ways to increase your metabolism
- Increase your muscle mass: Increasing your muscle mass is one of the best ways to increase your metabolism as muscles burn more calories than fat. Hence, indulge in some muscle building exercises on a regular basis to replace some of your body fat with muscles.
- Eat on a regular basis: People who eat at regular intervals tend to have a higher metabolism than those who skip their meals, especially breakfast. Skipping meals signals the body to go into starvation mode and conserve energy, hence, lowering metabolism.
- Indulge in regular exercise: Exercise is another great way to increase your metabolism. The best results are obtained by engaging in moderate and low impact exercises such as walking, cycling, swimming, jogging etc on a regular basis. The results are even increased by including interval training in your workouts. If your busy schedule does not allow you to indulge in regular exercise, then find out simple ways to be physically active as much as possible. Taking stairs, doing household chores, gardening etc are some of the activities that can help boost your metabolism.
- Include sufficient quantity of good proteins in your diet: Building and maintaining muscle mass requires ample amounts of good protein. Moreover, proteins require more calories to digest them, in comparison to carbohydrates. Hence, eat a diet rich in good quality proteins as it is a sure shot way to increase your metabolism. Some examples of good proteins that should be included in your diet are low fat milk and milk products, lean meat such as fish, legumes, beans etc.
- Get a good night’s sleep: Insufficient sleep leads to lowering of metabolism; hence, ensure you are sleeping at least for 7-8 hours every night.
- Stay hydrated: All the chemical activities or metabolic activities happening in the cells of our body require water. Hence, if you are not drinking enough water, your metabolism is slowed down in response. It is essential to drink at least 8-10 glasses of water every day and before and after a workout.
- Eating spicy foods: Eating a diet rich in spicy foods can raise your metabolism temporarily.
- Avoid alcoholic beverages: Certain research studies suggest that alcoholic beverages such as wine, whisky, beer etc, when taken with a meal can reduce your metabolism.
- Drink green tea regularly: Apart from being rich in anti oxidants, green tea also has the capability to increase your metabolism. Therefore, drinking a cup of green tea is a good idea to start your day.
The causes of slow metabolism could be different for each individual. However, you should try to implement some of the suggestions mentioned if your metabolism is slow.