30-minute workouts, 20-minute recipes,10-minute meditation, and ready to lose weight, more positive, and more active. But sometimes there is no result found out for losing weight. Because the reason is something else. That is the rate of the digestive process. It is called metabolism rate or speed. If your metabolism is slow then nothing could help you in losing weight. So you have to correct it.
Why is it so important to boost or increase your metabolism? Simply, the higher your metabolic rate is, the more calories you burn. Hence the easier it is to lose weight and keep it up.
It is important to remember that you are unique: Everyone was born with different biochemical make-up. You have trillions of little energy factories called mitochondria that provide the fuel to run everything in your body. You know mitochondria convert the oxygen you breathe and the food you eat into energy for your body to use.
Think of mitochondria as little combustion engines. When scientists talk about metabolism, they often refer to mitochondria. Effective mitochondria mean your body efficiently burns calories and you have a fast metabolism. Ineffective mitochondria don’t burn calories and slow down your metabolism.
The reason for the slow metabolic rate :
Someone with a sluggish or slow metabolism will gain more fat from eating less food in comparison to a person with a fast healthy metabolism. So what affects your metabolism. Genetics, age, weight, diet, exercise, and habits as well as lifestyle. There are certain areas in which we can not control such as our genes and also age as we age.
We start to lose five to six pounds of muscles every decade starting in our late 20s. If you choose to do absolutely nothing about it. That is when you will start to see the weight pile on as you age. Saying that however there are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of. It can speed up our metabolism. So I am going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight.
However, the biggest hit comes from your diet. More than flavors and calories, food becomes information that tells your cells and mitochondria what to do. When you eat lots of sugar and processed, inflammatory foods including refined oils, or simply consume too much food period, you overload your energy factories and damage production.
Lifestyle factors can also impact your mitochondria. Environmental toxins like pesticides, mercury, and radiation, as well as hidden infections and starve can harm your energy system.
How to fix the metabolic rate?
Here I have discussed 11 ways to get back your metabolism on track. These are as follows.
Increasing Lean Muscle mass
The only way to increase lean muscle mass is to lift weights for every pound of lean muscle. Your body burns an additional 14 calories a day whereas a pound of fat only burns 2 to 3 calories. This small difference can add up over time. Hence people who are leaner with higher muscle mass burns more calories at rest compared to those with higher body fat.
Adding more strength training Than cardio
Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises. Resistance training can involve using machines in the gym. All three weights such as dumbbells, kettlebells, or equipment such as a resistance band. Or even bodyweight exercises such as push-ups and pull-ups. Swap steady-paced cardio for HIIT. Going for long jogging can be great to burn calories. But it is not the most efficient or effective way to achieve that lean physic you are after high-intensity interval training or more commonly known as HIIT .
Involves quick and exert intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen making your mitochondria work harder and burn more energy. HIIT training can burn a similar amount of calories in half the time compared to low-intensity steady base cardio. Not only will you be saving time you will reap the benefits of a hit workout even after the session. So after your hiit workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady-paced cardio training.
You can very easily incorporate interval training into your workout by inserting a 30-second sprint into your jog or bike followed by a one-minute recovery and repeat this cycle for 10 times. If you are any gasping for air you are an existing enough effort for it to be considered a HIIT training. It has to be intense.
Eat plenty of healthy fats
Healthy fats like avocados, nuts, and seeds, along with wild, fatty fish are your mitochondria’s preferred fuel. My favorite “gasoline” for your mitochondria is medium-chain triglycerides or MCT oil, which is found in coconut oil.
Go for color
While nutritionists often disagree, one thing nearly everyone concurs with is that we need to eat plenty of fresh vegetables and other plant foods. Colorful, antioxidant-rich plant foods become essential for healthy mitochondria and reducing oxidative stress.
Avoid sugar and flour
High-glycaemic, high-carb foods put tremendous stress on your mitochondria. In fact, quick absorbed carbs are the biggest driver that damages your entire system. You can follow the healthy diet includes low-sugar, delicious foods that kick-start weight loss and overall health.
Opt for calorie deficits not eat less
Don’t starve yourself in order to lose weight. You need a calorie deficit. However an extreme calorie deficiency long term can wreak havoc on your metabolism. If you underfitting your body on regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories hence slowing down your metabolism. You will lose weight. But is this sustainable? Once you were to go back to your normal ways of eating or increase your food intake that is when you will start piling on the weight again. It happens really fast. Avoid extreme diets instead reduce your calorie intake at a healthy and realistic pace. That can help you lose weight and at the same time, you know that you can sustain this for life.
Add more protein to your diet
Power up with protein diet which is also known as the thermic effect of food is caused by the extra calories. Your body uses to digest absorb and process the nutrients in your meal. Protein takes a long time to completely digest as it is harder for your body to break it down. It raises your metabolic grid by 15 to 30 percent compared to five to ten percent for carbs and zero to three percent for fats. Therefore consuming plenty of protein can make you burn an extra 100 to 200 calories a day. And you will also feel more full and prevent overeating eating.
Large amounts of carbohydrates without any protein will spike your blood sugar levels. Only to have it crash one or two hours later this cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger. That does not mean you have to consume a very high protein diet.
The guideline to simply follow checks that 20 to 30 percent of your total daily calories come from protein and the easiest method I like to follow is to have a serving of protein such as lean meat fish nuts legumes or yogurt at every meal and snack.
Add Black Coffee to your routine
Sip on black coffee. Studies have shown that the caffeine in coffee can boost metabolism by 3 to 11 percent and this is why if you were to take a look at fat burners. Most of them have caffeine as one ingredient that does not mean that you should be a caffeine addict. Just sip on coffee all day long expecting to lose weight. You still need to put in the effort drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism. Hence help you burn fat more efficiently and that is something most of the trainers also personally practice themself. One cup of black coffee before their training.Exercising has tons of benefits .
Being More Active Throughout the Day
If you have a sedentary life where you are set on your desk for 8 hours every single day and you only move for an hour in the gym. That is probably not the best way to boost your metabolism throughout the day. The goal here is to say, sitting for a long time; must kill you and it is even dubbed, as the long periods of sitting print fewer calories and can lead to weight gain and many other health issues.
An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour. Get up, get yourself a cup of tea. Do some simple stretches or just walk around your office. Make the effort to move more by walking to get lunch, taking public transport, or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort.
Adding more Water or healthy drink
We all know the importance of water. But did you know that your body needs water to process calories? Hence if you are even slightly dehydrated, your metabolism may slow down. Some simple tricks to drink more water daily is to drink a glass once you are up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables which naturally contain water. What helps to fill you up which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories but can add up over time and cause weight gain .
Completing the Sleeping cycle of 8 hours
I can not stress this enough to get enough rest. Lack of sleep can be linked to being overweight. Sleeping is something we do not prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones . Change the way you take process sugar and decrease the number of calories you burn.
Sleep affects the levels of two hormones leptin and ghrelin which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you had enough to eat with that enough sleep. Your brain reduces leptin and raises ghrelin which is an appetite stimulant. Hence when you lack sleep you also notice that you eat and crave more.
You are in control of your body. Is metabolic rate doesn’t blame it on your genetics or age? Simply, you have tremendous power over your metabolism and your health. Mind your mitochondria, and you will increase your metabolism to become fit and healthy. Even if you are predisposed to certain genes, you can control them with healthy eating and lifestyle choices
Making small lifestyle changes on a daily basis can boost your metabolism and you will only thank yourself for it. A high metabolism can help with weight loss. Maintaining a healthy weight for life and more importantly, it gives you more energy to do the things you enjoy and truly live life.
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