When it comes to weight loss, the first thing that comes to mind is how to increase your metabolism. This is the ultimate question for the easiest weight loss solution. But most people don’t know how metabolism works. So let’s first understand what metabolism is and then how to increase it.
What is metabolism?
The term “metabolism” refers to the function of enzymes in the body’s ability to digest food, function, grow and adapt to different situations. It converts the food we eat into energy that our body can use. Therefore, a slow metabolism directly or indirectly affects your ability to lose weight.
Health Shots spoke with Dr. Aparna Govil Bhasker, consultant bariatric and laparoscopic surgeon at Saifee, Namaha, Apollo Spectra, and Currae Specialty Hospitals, to find out how to speed up your metabolism.
How to increase your metabolism?
Metabolism refers to how effectively the body performs all its activities, including the digestion and absorption of the food that provides the body with fuel. Taking supplements like L-carnitine/fat burners and green tea alone will not improve your metabolism overnight.
Tips to improve your metabolism:
1. Do high-intensity exercise
To maintain your metabolism and fat burning rate longer than you exercise, you need to train at high intensity. “HIIT, running, swimming, and cycling are workouts designed to boost your metabolism and burn fat,” says Dr Basker. It can also burn a lot of calories in a short amount of time.
2. Don’t skip meals
Skipping meals or eating too little is not the right way to lose weight. In fact, it can wreak havoc with your metabolism in the long run. Eating smaller meals and snacking speeds up your metabolism.” Studies show that people who snack between main meals eat less during their meals. Otherwise, long intervals between meals slow your metabolism and increase your body’s ability to store fat.
3. Drink green tea
Green tea boosts energy expenditure, or the burning of daily calories and fat, according to a review study from the Maastricht University Medical Center in the Netherlands. Drinking two to three cups of green tea every day can help your body burn calories faster than otherwise. Compared to sugary juices, this is a good option.
4. Eat protein-rich foods at every meal
The body spends more energy breaking down proteins compared to carbohydrates and fats. This causes an increase in metabolism called the thermic effect of food. “Higher protein intake has been shown to significantly boost metabolism and burn more calories,” says Dr. Basker. It prevents nausea and overeating.
5. Sleep well
Sleep may not decrease or increase your metabolism, but did you know that lack of sleep can lead to hormonal imbalances and dysregulations related to hunger and appetite? This energy surplus leads to weight gain over time by affecting metabolism.
6. Drink enough water
Water boosts your metabolism, detoxifies your body and helps control your appetite. Additionally, increasing your water intake will reduce your body’s ability to retain water, reducing excess water intake. However, when you are dehydrated, your metabolism slows down. Drink at least 10-12 glasses of water daily to stay hydrated.
7. Nutrition
Your regular diet should be full of fat burning foods that can speed up your metabolic rate. Apples, dairy (high protein), fish, eggs, lentils, avocados, red fruits (rich in ), pineapple, kiwi, lemon, ginger, cinnamon, grapefruit, etc. healthy workout routine.
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