Everyone’s talking about metabolism these days. Not to mention, people have always been linking it with their weight gain or weight loss.
What is this metabolism? Let’s go deep into it.
METABOLISM is a biochemical processes which converts whatever you eat or drink(calories) into energy combined with oxygen to carry out various functions.
BMR and RMR are two methods of measuring the calorie expenditure.
Basal Metabolic Rate (BMR) measures the calories burned in 24 hours period while performing the basic functions of the body like breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
Resting Metabolic Rate (RMR) measures your resting energy expenditure i.e. the no. of calories burned in 24 hours period maintaining basic bodily functions, but also includes the no. of calories burned by conducting other small usual activities.
FACT : 70% of our total calorie expenditure is done at rest.
So, now I feel I have given you a good reason to find out the ways to boost your metabolism.
Let’s jump straight into it.
1. Start weight/strength training.
Lifting weights raises your metabolism long after you’re finished. Experts estimate that your metobolism stays elevated for up to 39 hours after a lifting session. This is because while lifting, the body undergoes a CATABOLIC STATE (breaking down of muscle) and after the session the body starts it ANABOLIC STATE (rebuilding of muscle) for which it needs extra time. This recovery period eats up a lot of calories even while you are at rest.
2. Build muscle.
Your body constantly burns calories, even when you’re doing nothing.
The amount of muscle you carry in your overall body composition determines your metabolic rate. The more muscle you carry v/s fat, the more calories you burn at rest.
Resting metabolic rate is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself.
3. Eat whole eggs
I am not crazy guys! It’s a proven fact now.
Although, egg whites contain most of the protein needed but adding that yolk will elevate your metabolism for sure.
Egg yolk contains many metabolism-revving nutrients, including fat-soluble vitamins, essential fatty acids and etc.
Modern studies have also shown that eating 1 or 2 whole eggs will not have any bad effect on your cholesterol, instead it might improve your lipid profile.
4. Stop using that phone 1 hour prior to sleeping.
Studies have shown that screen lights of your phone disturbs the production of sleep hormone MELANIN. Metabolism is greatly helped by a good night’s sleep. So cut down that late night texting and see the difference in your sleep quality.
5. Drink more water.
Not only for metabolism but I have always mentioned the importance of water in my blogs.
It’s really important. Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down.
According to a famous study, after drinking 17 ounces of water the metabolic rate of the participants increased by 30 percent!
When further calculated results showed that just by drinking an extra 1.5litre of water everyday you would burn 17,400calories a year ( you will approximately lose 5 pounds a year).
Tip of the month: Hydrate on waking up. It will boast your metabolism!
If taken 1st thing in the morning, it flushes out toxins and will give you a good time in the loo.
6. Eat more protein rich foods.
Protein rich diet elevates your metabolism. It is the most crucial macro nutrient as compared to fat or carbohydrates when referring to metabolism.
Your body burns a lot more calories digesting protein than it does in digesting fat or carbohydrates.
Tip of the blog : Try to include protein in all your meals and when eating a protein – carb combo, eat protein before your carbs. Protein is satiating and will make you fuller, faster, longer as a result, you will eat less carbs.
7. Eat small frequent meals and ditch 3 big meals.
Having a small meal or snack every 2 to 3 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.
When you eat large meals with many hours in between, your metabolism slows down between meals and also if your body senses that it is not going to get food for many hours from now, it will start storing the food available for survival. Whereas, when you provide meals at regular intervals, it’s light on your stomach, your body burns it well and your metabolism keeps working.
8. Include ghee and coconut oil in your meals.
Cook at least one or two meals in any of these oils to boost your metabolism.
VIRGIN/UNREFINED/ COLD PRESSED COCONUT OIL contains medium chain fatty acids and COW’S GHEE contains short chain fatty acids, both of them are healthy fats which helps you in burning your stored fats and also helps in burning the stubborn fat.
As for GHEE I have already written a separate blog, but today let me tell an amazing fact about COCONUT OIL as well.
It has Thermogenic Properties which means this fat is not stored as fat, it does not circulate freely in the blood or get stored away to add to body weight. Instead, they are sent to the liver, where they are immediately converted to energy which speeds your metabolism.
9. Reduce stress.
Stress is really hard on your body and it does effect metabolism too. It increases your CORTISOL levels and basically affects every hormone in your body to that extent, where your hormones starts working against the fat loss v/s helping your hormones work for you in fat loss. So the key here is to try and reduce emotional stress.
10. Add nuts to your diet.
You must eat a handful of nuts everyday to rev up your metabolism.
All nuts contain lots of fatty acids and fiber. The beauty of this kind of fat, however, is that it’s the kind of fat which your body can burn easily for fuel.
The fat in almonds specifically will spark your body’s fat burning, and your metabolism will start looking for other sources of fat to burn.
Go easy on the nuts, though, as they’re fairly calorie-intense. Only a handful shall do the trick!
I hope this information served you.
Stay tuned for more interesting stuff,
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