How to Boost Metabolism – Do you often wonder why your thin friend can drink a pint of soda, eat those burgers and still not gain weight while you look heavier as soon as you have a large meal? Do you often see this acquaintance who is all so bright, healthy and chirpy while you are down with the seasonal flu?
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Well, it has to do with your metabolism. In simple words, metabolism refers to chemical transformations that happen within the body, including digestion, transport of eaten food and how it is broken down to provide you energy.
This is the same concept which guides your weight loss or prevents the flu from attacking your immune system. But not all of us have the same metabolism.
In fact, our metabolism changes as we grow old. For instance, you wouldn’t be burning as many calories doing a cardio in your 30s as you did in your 20s. Similarly, as you grow older, you will fall ill with the flu and allergies more often.
However, sometimes, some people have a slow metabolism. So, even at a younger age, they find it difficult to reduce weight and have declined immune efficiency, which makes them sick quite often. So, what can you do?
Well, for starters, you can try these quick metabolism boosters, some food items that will help increase your metabolism for weight loss or better immunity.
- Egg Whites- With branched chain amino acids, egg whites are packed with protein and vitamin-D which naturally increases your metabolism.
- Lean Meat- Lean and white meat, including chicken, along with fishes can provide quick metabolism boost. In fact, many people go on lean meat diets to reduce weight.
- Water- Of course, it might not have any significant nutrients, but dehydration is one of the main causes of slowed metabolism. It is also a prime reason many people fall sick during the seasonal change. So, drink water- a lot of it.
- Green Tea- Green Tea is certainly a metabolism booster. It is well known for its antioxidants and polyphenols, which boost your immune system and increase metabolism. Drink it half an hour before exercise to lose weight. Alternatively, drink it regularly to avoid the flu.
- Legumes- Legumes, kidney beans and chickpeas are great for boosting metabolism. They are packed with fiber and protein that can help reduce weight. Regularly eating them will boost your immune system as well.
- Nuts- Almonds and walnuts are great for boosting metabolism and reducing the chance of developing flu. You can mix these nuts into yogurt, your desserts or eat them straight as a small snack to reduce weight.
So, you can eat these foods for a quick metabolism boost.
But are there other ways? Well, if you are thinking how to boost metabolism fast, then you have come to the right place. Read on these tips for quick, reliable results.
Yes! We know you have been told that eating too much will prevent you from losing weight. While you shouldn’t be eating unhealthy foods, you shouldn’t be cutting calories either. In fact, cutting calories will leave you exhausted, your body will protect its resources and slow down the metabolism. Your brain will assume that the body is starving, which will slowly shut off the immune system as well. So, automatically, you will be unable to reduce weight or stay healthy.
How many calories are too low? Anything below 1000 calorie is bad, even if you are overweight. Depending on the amount of activity you do, you may need anything from 1500-2000 calories a day. To reduce weight safely, you will need at least 1200 calories a day.
It is true that many people don’t feel during the breakfast. But you should still eat it. Breakfast is a metabolism booster. Why? Because our metabolism slows down when you sleep, and it will only rev back if you give it food. Aim for high-fiber carb foods during the morning and eat some protein along with it.
3Start Strength Training
Cardio is excellent for weight loss. But do you need something that burns off calories even when you are sitting? Then you need to try strength training. It is one of the best tips to boost metabolism.
Strength training builds muscle, which increases metabolism and causes fat loss. And once you are done with the exercise, the body starts to repair itself, which requires more calories and therefore, you experience the phenomenon called ‘after-loss.’
This is a quick solution as it can reduce aches and pains, increase muscle mass while decreasing body fat, improving posture and keeping you fitter, even during the flu season.
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To increase metabolism during the after-burn phase, you should supplement strength training with more protein. High-quality protein, with essential amino acids, will help in boosting your body’s chemical processes and metabolism.
Protein is also linked to weight loss and reduces the chance of developing the flu because the body’s cells repair itself through the nutrient.
5Move and Shake!
Sitting too long is bad for your health. It can lead to chronic diseases, coronary heart diseases and even cause diabetes. At the same time, it can lead to slowed metabolism. So, move around, counteract those hours of sitting by moving throughout the office or home. Standing up and moving every five minutes after an hour will keep your metabolism boosted. In fact, it is one of the quickest ways to boost metabolism.
6Have some probiotics
Don’t want to get the flu? Then have healthy bacteria or probiotics in your gut. Good types of bacteria can have a positive effect on metabolism that slowed to a snail’s pace.
Otherwise, it can work in your gut and prepare your immune system for a seasonal change. Probiotics in the form of yogurt or milk and other drinks can reduce your craving for unhealthy carbs and junk foods.
7Kick Things Up a Notch
If you have been exercising a long time but that scale refuses to budge, then you need to kick things up a notch. Boost metabolism by changing your workout schedule and signing up for more classes that lead to muscle tension so that your body doesn’t get used to a workout. Alternatively, just increase the intensity of your workout.
Dairy has calcium along with a variety of other nutrients, which can supplement the body and increase your metabolism. It also helps in eliminating fat from the feces, which ensures that you look lean and thin throughout. You can even drink full-fat milk and enjoy the metabolic benefits.
9Other things to do
- Skip Soda
- Don’t eat refined carbs
- Eat unprocessed, whole foods
- Eat fruits
- Have 3-5 meals a day
- Reduce the consumption of alcohol
- Have more yogurt (without added sugars, can have fat)
- Sleep more
- Laugh more
- Have coffee
- Quit Smoking
- Don’t stress
Lo and behold! These tips will boost your metabolism, help you stay thinner and even prevent flu or allergies!