- Diet & Weight Loss
Ways to Increase Your Metabolism Naturally and Lose Weight
Obesity can kill
Obesity poses many health risks. Obese people are more likely to be affected by harmful diseases like cancer and diabetes. Weight just creeps upon you. It does not happen overnight. You put on weight gradually, and before you realize, you are overweight or much worse, you are obese.
What is your BMI?
Obesity Is a Silent Killer
Fight obesity by boosting your metabolism
If you are overweight or obese, boosting your metabolism is a proven way of losing weight. What exactly is metabolism? Metabolism includes all the chemical processes that occur within the human body in order to maintain life. Simply put, it is the rate at which the body burns calories.
Factors That Influence Metabolism
Various factors like heredity, age, thyroid disorder and gender influences your metabolism. You may have inherited your metabolic rate from your parents. According to experts, metabolic rate decreases five percent every decade after the person reaches 40 years of age. This is mainly due to decreased muscle mass.
Are you aware of the dangers of obesity?
Know Your RMR
Hypothyroidism and hyperthyroidism can slow down or boost metabolism. It has been observed that men burn calories quicker than women. This is due to more muscle tissue in men.
Estimate Your RMR
It is advisable to estimate your resting metabolic rate (RMR). If you weight more, your RMR will be higher. It is advisable to use Mifflin-St Jeor equation to measure your RMR. RMR calculators are available online.
RMR = 99.99w + 6.25s – 4.92a + 166g – 161; where w = weight in kg, s = height in cm, a = age in years and g = gender. Gender should be 1 for males and 0 for females. Calculation is as simple as that.
It is possible to lose weight
Healthy Diet Is the Key
If you are serious about losing weight, your need to watch what you eat. If weight loss is your goal, you need to be prepared to make changes to your diet and lifestyle. Otherwise it is not possible.
Choose Between What You Desire and What Is Good for You
You need to choose between what you desire and what is good for you. Little discipline which paves way for a healthy future; or “I will live like how I want to live” sort of attitude, which invites diseases like diabetes and cancer.
Adjust Your Diet Based on Your RMR
You need to adjust your diet based on your RMR. The daily consumption to maintain your weight should be RMR x 1.15. It is not advisable to exceed or lower your maintenance intake.
Keep Track of Your Calorie Intake
You may keep track of your calorie intake by recording what to eat. Make it a habit to look up how many calories each foodstuff contains. Many tables, books and other resources online will help you in this.
Watch what you eat
Never skip breakfast. Consume more during the day and reduce the quantities as the day progresses. It is advisable to eat small, frequent meals instead of having two sumptuous meals during the day. According to experts, extending the time between meals makes your body reach starvation mode.
Have Four to six Small Meals During the Day
If you eat frequently, you eat less. Try to be natural. Eat nutritious food when you are hungry. You may have four to six small meals per day. This also enhances your metabolism.
Consume Probiotic-Rich Fermented Foods
Include probiotic-rich fermented foods like kimchi in your diet. They increase carbohydrate metabolism and promote weight loss. They also solve cholesterol problem.
Consume Foods Rich in Protein
Adhere to a diet rich in proteins. Our body releases glucagons in response to dietary protein. Glucagon promotes weight loss by signaling fat cells to release fat into the blood. Consuming foods rich in protein leads to burning of more fat, thereby resulting in natural weight loss.
Build Your Muscle With Lean Protein
Noshing on lean protein builds your muscle mass. "This is critically important because the more muscle mass you have, the higher your metabolic rate, which is the total calories your body burns at rest in 24 hours," says Susan Bowerman, R.D., director of worldwide nutrition education and training at Herbalife.
Studies show protein-rich foods cause a 20-30 per cent increase in metabolic rate compared to just 5-10 per cent increase for carbohydrates and less than 3 per cent for fat. One study found a high-protein, low-fat diet produced double the fat burning effects of a high-carb, low-fat diet.
How diet affects your metabolism
Foods that boost your metabolism
Foods that slow your metabolism down
Foods high in pesticides
Diet has a huge impact on your metabolism and weight
White beans, lima beans, fava beans, black beans, mung beans, peanuts, almonds, pistachios, sunflower seeds and flax seeds are some foods that are high in proteins. Use them regularly.
Consume whole grains. Avoid refined grains. Foods made from refined grains (like the regular pastas, breads, cookies and cakes) promote over secretion of insulin. Insulin is hormone which has the opposite effect of glucagon. Excess insulin = excess fat.
A research study published in February 2017 compared a group of people consuming wholegrains with a group who ate refined white grains. After six weeks, the researchers found those in the wholegrain group passed more stools with a higher calorie content and had a slightly higher BMR (basal metabolic rate) than those in the refined white grains group. After adjusting for other factors, the average daily loss for the wholegrain group was 92 calories a day. Wholegrains are rich in fibre (we should aim for 30g a day).
"Cells containing calcium actually burn off more fat than those that lack it," says Caroline Apovian, M.D., director of the Nutrition and Weight Management Center at the Boston Medical Center.
Many calcium-rich foods are calorie-dense, so be cautious of the grub you choose. Apovian recommends one cup of plain, unsweetened Greek yogurt, which provides about 18 percent of your daily calcium needs and contains only 100 calories.
Whole eggs are rich in vitamin D, which rebuilds and repairs hard-working muscles. The more muscle mass you have, the easier it is for your body to burn calories. Wild salmon and tofu are excellent sources of vitamin D.
Eating avocado in the morning boosts your metabolism. "Breaking your fast with foods that contain healthy fats, like the omega-3s in avocado, gets your metabolism going while keeping blood sugar levels stable (since they're burned at a slower rate by the body). And that's super important for weight loss since it prevents energy crashes and cravings," says Baltimore-based registered dietitian Courtney Ferreira.
Adhere to healthy diet
It is advisable to consume low glycemic index carbohydrates like vegetables, fruits, beans and whole grains. Breads made of whole grains promote weight loss. They also prevent harmful diseases like colon cancer and type 2 diabetes. They also cure and prevent constipation. So go ahead and enjoy your daily bread.
Consume green tea. You may have green tea instead of your morning cup of coffee. Green tea not only increases metabolism, but also prevent dangerous medical conditions like cancer. It is also good for the heart. It promotes a healthy cardiovascular system.
Green tea promotes weight loss. Research studies have proved that catechins like EGCG in green tea help increase burning of fat in the body. Catechins are antioxidants. Various health benefits of antioxidants are well-known.
Do you drink green tea daily?
Healthy diet = Healthy metabolism
If you love coffee, you may drink the beverage in moderation. In fact drinks that contain caffeine stimulate metabolism. Avoid consuming more than 3 cups in a day. It is advisable to go for different combinations.
Spinach is loaded with iron. "Because iron helps carry the oxygen our muscles need to burn fat, our muscles are able to do so at a faster rate," says says New York-based registered dietitian Tracy Lockwood.
"Fish contains iodine and selenium, two minerals that support the function of the thyroid gland, which regulates metabolism," says Bowerman. Include salmon, tuna, mackerel and trout in your diet.
Include chili peppers in your daily diet. They contain bioactive chemicals known as capsinoids. Research studies indicate that consumption of capsinoids increases the amount of heat you produce internally and the external physical activity level by 50 calories a day. It also reduces belly fat. Enjoy fat burning foods as part of a healthy, balanced diet.
Let Celery Do Its Job
Celery is a low-calorie food. Since it contains fiber and water, it takes quite a bit of effort to make its way through the body. This wonderful vegetable is a diuretic. So the energy that is used by the body to enhance urine production boosts your metabolism.
Foods that boost your metabolism
Apple, celery, carrot, garlic, berries, asparagus, lemon, orange, cucumber, mango, pineapple, onion, turnip, grapefruit, papaya, broccoli, cauliflower, cabbage, tomato, lettuce and zucchini are foods that definitely increase your metabolism.
Space Meals Out
In theory, whenever you eat you increase your metabolism. “Everyone’s metabolism goes up for two to three hours after any meal because of the extra metabolic processes required to digest food and absorb its nutrients,” explains Dr Thomas Barber, an obesity expert and associate professor in clinical endocrinology at the University of Warwick, University Hospitals Coventry and Warwickshire NHS Trust.
This is one of the many reasons experts recommend eating regularly and not skipping meals. “Going for long amounts of time without eating means your body thinks it’s about to be faced with a famine, so your metabolism slows down in preparation for this,” says dietitian Juliette Kellow.
"The key to keeping your metabolism fired up is to space meals out regularly throughout the day, so you benefit from the calories burned through digesting and absorbing meals.
“That’s not to say you should constantly ‘graze’. Relentless munching and mindless eating can mean a stack of calories – far more than even a stoked metabolism can burn off, with the result that the weight piles on.”
Say No to Crash Diets
Crash diet slows metabolism. When you do not eat enough, your body thinks that food is in short supply. So it responds by conserving energy – exactly the opposite to what you want to achieve when you are trying to lose weight.
When you are starving, your body begins to break down muscle and fat to provide it with the calories it needs to function. This is bad news for your metabolism because the less muscle you have, the slower your metabolic rate and the fewer calories you burn. Then, when you go back to eating normally, a slower metabolism means you do not need as many calories as before, so you put on weight more quickly.
Instead, follow a healthy eating plan that reduces calories slightly. Exercise regularly to burn calories and strengthen muscles.
Apple boosts your metabolism
Aerobic exercise is fun
Aerobic exercise is a great way to increase your metabolism temporarily. Amount of calories burnt varies with the activity you perform. It is important to increase your heart rate and to sustain your activity at least for half an hour.
Weight training is awesome
Weight training is a proven way of increasing your metabolism permanently. It builds lean muscle. Muscle burns more calories than fat does (73 more calories per kg per day). The more muscle you build, the better it is for you. Your RMR will be higher. Your muscle cells are your friends. They burn calories for you. They work for you even while you are sleeping.
“Muscular activity is a very good way of burning calories and enhancing metabolic rate,” says Dr Barber. Exercising regularly is even more important as you age. By the time you are in our 30s, your body begins to lose muscle. The more inactive you are, the faster this happens.
Yoga is a great way for better physical and mental health
Weight gain is also triggered by stress. If fact according to some experts, emotional stress is the main reason for weight gain. Yoga is a natural and effective way to deal with stress and also to boost your metabolism.
Regular practice of yoga (under the guidance of a capable teacher) boosts your metabolism, burns calories and strengthens your core. It also enhances your confidence and increases your ability to deal with physical and mental stress.
Many yoga asanas (yoga poses) help you increase your metabolism. Twisted chair pose, locust pose, bow pose, eagle pose, crescent lunge pose, bridge pose, plow pose, shoulder stand, fish pose and easy spinal twist are some of them. It is very important to practice these asanas under the guidance of a capable guide.
Dhanurasana (bow pose) boosts your metabolism
Drink water. Nothing like clean water to quench your thirst and to keep you healthy
Drink plenty of water. Drink water throughout the day. It is advisable to drink around eight glasses of water, each consisting of eight ounces. Drink water whenever you are thirsty. According to some experts iced water can boost your metabolic rate.
"Even mild dehydration can slow your metabolism," says Rebecca Lewis, R.D., in-house dietitian at HelloFresh. Drink cold water, which forces your body to use more calories to warm it up, according to a study published in The Journal of Clinical Endocrinology & Metabolism.
Sleep well! Stay fit
It is very important to sleep at least seven hours during the night. Sleep promotes metabolism and has many other health benefits. Our body resets itself during sleep and improves its metabolic processes.
Fluctuate Indoor Temperature
A scientific report published in Building Research & Information suggests that fluctuating indoor temperatures are good for your metabolism. It may fight obesity.
Exposure to mildly cold and warm environments is good. Cold temperatures trigger an increase in calorie-burning brown fat, and enhance muscle cells’ ability to take up glucose, or energy.
Beware Of Lose-Weight Products
Many businesses offer products which they claim will help you boost your metabolism. Check with your doctor before using any of them. Just because a diet tablet or supplement is sold in attractive pack at a local medical store or through an online vendor does not mean that it is safe.
Many people are not aware that products marketed as diet supplements are not subject to regulation by the U.S. Food and Drug Administration unless the product contains a new ingredient.
According to the Dietary Supplement and Health Education Act of 1994, it is the responsibility of the manufacturer to prove that a supplement is safe. Unfortunately not all manufacturers comply with this requirement.
Many manufacturers have been accused of making false claims about their products, adding pharmaceutical ingredients to their supplements or producing their supplements under unsafe circumstances.
It is always advisable to go the natural way. It is definitely possible by implementing the above-mentioned tips.
It is possible to lose weight
- Increasing the metabolism is a proven way of reducing weight.
- Obesity poses many health risks like cancer and diabetes.
- Factors like age, heredity, gender and thyroid disorder influence the metabolism.
- Eat small, frequent meals during the day.
- Consume diet rich in proteins.
- Weight training can boost your metabolism permanently.
Weight loss can change your whole character. That always amazed me: Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body.— Jean Nidetch