How to Boost Your Metabolism Naturally(backed by science)
A lot about metabolism is said on the internet, where some people try to sell their magical products labeling as it boosts your body metabolism or some people try to sell there the magical secret of how you can boost your body metabolism.
Metabolism is defined as all the chemical reactions taking place in your body. These chemical reactions keep your body alive and functioning, However, the term metabolism is often used correspondingly with the metabolic rate or the number of calories you burn in a day.
The higher it is, the more calories you burn and the easier it is for you to make room for more calories. Having a high metabolism can also give you energy and make you feel better.
Keeping all misinformation aside, in this article, you will get to know how you can improve your body metabolic rate which is backed and approved by science,
- Increase your protein intake
As we know how essential protein is for our overall health and body functioning, Since protein breaks down into the amino acids in the body which requires some energy to digest and assimilate, thus our body burns some amount of calories to digest protein, which is also called the thermic effect of food(TEF), In which protein increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Since protein takes a bit more time to digest which helps you to be more satiated and fuller for a longer period of time.
Ideally, an average human being also requires the same amount of protein in grams to his body weight in kilograms, if you are trying to build muscles, you can shoot your protein intake around 1.5–2 gm per your body weight in kg(which again varies from person to person). But the basic hack that you can do is to add some amount of protein to your meals.
Some good sources of protein that you can have, Cottage cheese, tofu, eggs, Greek yogurt, chicken, Chickpeas, Turkey, and Whey protein would help.
2.Walk more
This simple hack of walking and being active throughout the day is the most underrated tip when it comes to losing fat or burning more calories at the end of the day. Since for most people, their lifestyle and routine are mapped in a way that doesn’t allow them to walk as often and regularly.
Again you don’t have to worry or complain, the simple practices that you can add to your routine is to choose stairs over lift/elevators, walk while having a phone call, wear a smartwatch that can remind you to stand and move after a certain time and just try to find the opportunities to walk more often in the day.
A good step count that you can aim for the day is around 6–10k steps every day.
3.Have a good sleep Routine
What most people don’t realize is how crucial their sleep has a role to play for their good health or their fitness goals.
As a human body burns a great number of calories while sleeping since our body goes into the state of repair and development, from hormones production to tissue repairment, everything happens in the deep state of rest, which is when we are sleeping
Hence try to have a good sleep routine, sleep and wake up at the same time frame every day and aim for at least 7hrs of sleep every day.
This could also explain why many people who are sleep-deprived feel hungry due to the imbalance in the hunger hormone called ghrelin, hence don’t take your sleep for granted, try to aim for more quality sleep.
4.Lift some weights
Weight lifting is the best way by which you can add muscle mass to your body as muscle is more metabolically active than fat, having a good amount of muscle mass in our body is a great way to enhance your overall metabolic rate as muscles are more demanding and metabolically active; they require more number calories for maintenance over the fat cells.
This also means that your body will burn more calories while resting, thus join a gym and lift weights, and improve your muscle to fat ratio. Apart from this, weight lifting also helps your body to be more toned and structured.
Also don’t worry about the notion that weight lifting will make you bulkier, if you are a man or woman adding basic weight lifting exercise and eating healthy will make you stronger, structured and fit.
5. Add HIIT in your workouts
HIIT stands for “High-intensity interval training”, it is a kind of circuit where series of exercise are lined up together which you have to perform under a period of time or with minimal rest time, for instance, you have to skip rope for 40 seconds and then go for a kettlebell swing workout followed by any other anaerobic activities, integrating a 20 seconds rests in the middle and then again starting your circuit. Since HIIT not only helps your body to burn more calories than a normal cardio workout, it also adds up to many health benefits as well which again enhance your overall metabolism. Again you can try adding HIIT workouts at least 3 times a week and then carry it out as per your interest.
Therefore there are some easy ways by which you can improve your metabolic rate and sustain it for your life.
Remember no magical product can boost your metabolic rate by just one shot, it is always the good lifestyle changes followed consistently that will help you to achieve your goal
I hope this answer adds value to your life!
Thanks For Reading!!!
