Metabolism is one of the most essential body functions. This helps the body convert food into energy required and use it throughout the day. People with high metabolic rates find it easier to lose weight.
Burning more calories helps in less accumulation of stored fats thereby leading to effective weight management.
Metabolism is a complex combination of various chemical reactions that are responsible for the sustenance of human life.
Living organisms undergo various internal reactions to make several body functions possible. This reaction is the conversion of food you consume into energy. This energy is further used by various cells and organs for essential functions.
Reducing the amount of stored fats results in reduced weight and keeps you fit. This section gives you some effective ways to boost your metabolism. These will make the weight loss journey easy.
Natural Ways to Boost Metabolism
A high metabolic rate helps in losing weight thus one must focus on finding ways to increase the same. Our discussion today revolves around some effective ways to boost your metabolism.
#1. Ditch Sugary Drinks
Drinks containing high sugar content add immensely to weight loss. The calories they contain add up and accumulate in various target areas. An alternate approach would mean replacing your sugary drinks with plain water.
Water contains no inherent calories and is a healthy hydrant. As per Harvard Health, consuming water is better for losing weight and maintaining it.
Additionally, cold water is a more effective way to boost your metabolism. It yields less than 5% energy expenditure in over 60 minutes making it a better choice.
#2. Add Spicy Food to Your Diet
Spicy foods, especially chili and peppers help in aiding weight loss. A study published in 2017 in the International Journal of Food Science and Nutrition. This study highlighted that spicy food aids in the control of insulin which is a major reason for weight gain.
Chili activates brown adipose tissue and decreases the amount of energy spent. Pepper is rich in capsaicin which is essential in various fat-burning supplements. It helps in enhancing metabolism leading to decreased body weight.
#3. Say No to High-fat and Processed foods
Processed food often is high in added sugar, salt, additives, and unhealthy fats. They are low in fibre and protein which is a primary need of the body.
By consuming processed or high-fat food, the gut is starved of fiber and plant-based nutrition. The body consumes and absorbs fat and sugar in these foods, causing less energy expenditure.
This results in the body becoming overweight and obesity. Swapping these with a nutrition-rich diet helps in losing weight.
#4. Opt for a Protein-rich Meal
TEF or thermic effect of food refers to the usage of energy during digestion. About 10% of the total energy in the body is for TEF.
The extra calories burned in digesting, absorbing, and processing nutrients in fuel. Adding protein to your diet gives satiety thereby reducing the chances of overeating.
A study suggests that people consuming 30% of their diet as protein decrease their calorie intake by 441 calories. Good protein sources include nuts, seeds, legumes, whole grains, tofu, dairy, eggs, and fish. Including these in your diet can show drastic effects on body weight.
#5. Do not Completely Cut Carbs
Refined carbs often lead to an excess amount of fat storage in the body. It is advisable to lower the intake of high-carb food for weight loss.
Yet one must keep in mind that sudden and complete cutting down of carbs comes with its own set of risks. Severe carb lowering can force the body to break down fat into ketones for energy.
This process called ketosis can cause side effects like bad health, headache, fatigue, and weakness.
#6. Listen to your gut
A healthy gut microbe function is very important for a healthy body and food processing. Blood sugar spikes increase the risk of weight gain and develop obesity conditions.
A study conducted by ZOE scientists showed that 15 microbes cause a higher risk of fat around the belly.
Additionally, there exist 15 good bugs that improve metabolic control. Altering your diet can aid gut functioning. By reducing the bad bugs in the gut you can improve its health and the overall function of the body. It might not have a direct effect on calorie burning but gives diversity in the gut.
#7. Green Tea or Oolong Tea
Green tea or oolong tea have been constant companions in any person’s weight loss journey. These beverages tend to increase metabolism by 4-5%. Indeed, it can be one of the best ways to boost your metabolism.
Green tea helps in converting stored fats into free fatty acids increasing fat burning by 10-17%. These teas not only help in improving metabolism but also add negligibly to the body’s calorie count. Adding these teas to your regular eating routine enhances weight reduction.
#8. Drink Coffee
Caffeine in a regular cup of coffee promotes fat burning. People with a natural lean body have a greater positive effect on weight management.
Studies suggest that coffee regulates around a 29% increase in fat burning. Coffee intake enhances fat oxidation and helps in suppressing appetite.
This results in high energy consumption and low fat accumulation. This function results in increased metabolism and better weight management.
#9. An Essential Good Night’s Sleep
The body requires its requisite hours of sleep to be able to run smoothly. Lack of sleep is a direct cause of several health concerns. Among others, obesity is a rising problem. Sleep deprivation harms metabolism by reducing the calories burnt.
This causes higher concentrations of sugar or glucose and increases stored fats.
People with disrupted sleep cycles often look for a safe and natural supplement that regulates their sleep cycle and helps them keep the balance of hormonal fluctuations for weight loss.
PhenQ PM is one such supplement that you can go with. It is another PhenQ brand supplement that helps burn fat during nighttime.
It would be better if you go through PhenQ PM vs PhenQ to know both supplements in detail.
#10. High-intensity Workout
HIIT or High-intensity interval training is another important method to keep your weight in check. High-intensity regimes engage the body in intense and quick bursts of aerobic and resistance workouts.
Eventually, this increases the metabolic rate and helps in burning body fat. HIIT helps in long-term weight management as suggested by a 2021 published Obesity Reviews study.
#11. Release Stress
Stress causes several physiological changes in the body. Stress causes the release of cortisol which is a stress hormone. This heightens the blood sugar levels in the body responsible for fat accumulation. There is less absorption of glucose which leads to an increase in weight.
Also, Stress eating or increased appetite is a common cause of increased weight. It also leads to low physical activity which reduces the calorie burning rate. Food remains stored as fat in the body affecting weight management.
#12. Slow and Steady Weight Loss
Crash dieting is considered the best weight loss method. A lot of people wanting to lose weight tend to cut out all nutrients and starve themselves.
Moreover, this results in a sudden drop in the metabolic rate. As a result of this, it gets harder to maintain your weight. You must give your body appropriate time to adjust to the changed food patterns. This helps in obtaining the best results.
#13. Add a Supplement
One of the ways to boost your metabolism and burn off extra body fat boosted metabolism is essential. Adding metabolic boosters also helps get an elevated metabolic rate naturally without any other issues.
If you’re looking for one such, PhenQ can be the one worth considering. The supplement is rich in enhancing the body’s temperature to boost fat loss and work of the 5 target areas of metabolic rate.
Apart from PhenQ, there is another formula that is known for its role in boosting metabolism is PhenGold. The supplement also contains natural components and helps boost metabolism.
You can also compare the PhenQ vs Phengold benefits and other factors to choose the one.
The body’s growth and development depend on our daily life choices. Physical activity and lifestyle choices decide the rate of metabolism. Furthermore, exercise, diet, and sleep decide whether your body undergoes a slow or fast metabolism. Now, with this let’s conclude the discussion on Ways to boost your metabolism with a final note.
Final Note
Overall, the above-provided Ways to boost your metabolism is a combination of various methods one can adopt to lose weight. They are not only effective but also help in maintaining the body’s long-term health.
These natural ways to boost metabolism are easy yet provide remarkable results. Simply exercising without an adequate amount of rest can do more harm than benefit.
Similarly, cutting off all nutrition instead of switching to a healthy balanced diet harms the body. Replacing processed food with nutritious proteins and fiber is effective in weight loss.
