Ways To Boost Your Metabolism
Metabolism is an important set of chemical transformations in the body that sustain life. Most commonly, metabolism is associated with the rate at which it converts food to energy and/or fat. Increasing the rate at which this is done increases the amount of calories you burn per given unit of time. In addition to burning calories, boosting your metabolism can also boost your energy levels.
The first way to boost your metabolism is to eat a good breakfast. Breakfast is the most important meal of the day, yet many people avoid breakfast. After not eating for the entirety of the night and then skipping breakfast, your body goes into what is known as starvation mode. During starvation mode, your metabolism slows significantly to conserve remaining energy. This means that once you do finally start eating, it will take your body longer to break down calories, meaning more of them will be converted to fat.
It is also important to not only eat breakfast, but to eat a lot of breakfast. A recent study done by the American Journal of Epidemiology found that people who ate small breakfasts and only got eleven percent of their daily caloric intake gained nearly three pounds over four years as compared to those who ate large breakfasts, totaling twenty-two to fifty-five percent of their daily caloric intake, who only gained 1.7 pounds. Ideally, you will want to eat lean proteins mixed with complex carbohydrates since they are slow to digest and will keep you full for longer.
You will also want to continue to eat enough protein throughout the rest of the day. Muscle burns more than fat and protein ensures that you won’t lose muscle mass. If you are not eating enough protein, it doesn’t matter how much you go to the gym. While the amount of protein required to sustain muscle mass varies by individual, the general rule of thumb is to eat 0.8-1.0 grams of protein per kilogram of body weight per day. In addition to feeding your muscles and increasing your metabolic rate, protein also prevents you from overeating by making you feel more full.
It is also important to watch what you drink. It has been found that coffee, cold water, and green tea can all help increase your metabolic rate. Coffee contains caffeine which stimulates your nervous system and can increase your metabolic rate by sixteen percent. Cold water helps increase your metabolic rate by heating the water to your core temperature, plus drinking plenty of water has many other health benefits. Finally, green tea contains ECGC, which is a fat burning compound.
You will also want to avoid too much alcohol and diet soda. Only two mix drinks, two glasses of wine, or two bottles of beer decrease the body’s ability to burn fat by seventy-three percent. And diet soda, although containing no real sugar, confuses the body’s response to actual sugar and causes an increase in appetite.
By making some small changes to your daily routine, you can help increase your metabolic rate. This increase in metabolic rate will help you burn calories faster and feel more energetic!