Top Advice On How To Boost Your Metabolism
13 Mar 2018
Top Advice On How To Boost Your Metabolism
- What is Metabolism?
- Best Foods That May Help Increase Metabolism
- Protein Rich Foods
- Chilli Peppers
- Legumes & Pulses
- Coconut Oil
- Exercise to help boost Metabolism
- Aerobic Exercise
- Muscle Exercise
What is Metabolism?
Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food. These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR).
Best Foods That May Help Increase Metabolism
It is important to maintain a healthy diet as well as eating the right foods especially when it comes to increasing your metabolism. There are a variety of different foods which may help to boost your metabolism including, protein rich foods, legumes and pulses, celery and many other natural foods. This will be outlined in this article.
Protein Rich Foods
Such as lean meat, fish, eggs, nuts and seeds could help increase your metabolism. They do this by requiring your body to use more energy to digest them. Protein rich foods can help boost your metabolism, maintain muscle mass and prevent you from overeating.
Capsaicin a chemical found in chilli peppers may boost your metabolism by increasing the number of calories and fat you burn.
Legumes & Pulses
Legumes and pulses, such as lentils, peas, chickpeas, beans and peanuts, are particularly high in protein compared to other plant foods. To summarise, legumes and pulses are high in protein, fibre and certain amino acids which are thought to have metabolism boosting properties.
Coconut oil is high in medium chain triglycerides. This is contrary to most other types of fats, which usually contain higher amounts of long-chain fatty acids. Unlike long-chain fats, once medium chain triglycerides are absorbed, they go directly to the liver to be turned into energy. This makes them less likely to be stored as fat. Replacing other fats with a small amount of coconut oil may boost your metabolism and help get rid of belly fat.
This popular and versatile spice has been shown to have many health benefits, including increasing insulin sensitivity, which helps to prevent your body from storing fat. Cinnamon is also rich in manganese, which is great for metabolizing fat and carbs.
High-fibre superfoods like spinach are great for boosting metabolism and keep you feeling full for hours. It’s also rich in vitamins, minerals, and even some protein.
This is a superfood for metabolism as it consists of 95 per cent water which is a light healthy snack choice. It helps to boost metabolism as your body does use energy to process the celery it helps to increase your metabolism. It also helps you to stay hydrated and is low calories. When you chew on celery you are stimulating digestion, adding water to hydrate (a key to better metabolism).
Whole grains help your body burn more fat because they take extra effort to break down than processed grains, like white bread and pasta. Whole foods that are rich in fibre, like brown rice and oatmeal, are your best bets.
Exercise to help boost Metabolism
Exercise is also important to maintain a healthy lifestyle and can also be a contributing factor towards boosting your metabolism. Be active and try to make activity part of your daily routine. This could include walking, cycling, you could also take the stairs instead of the lift.
Aerobic exercise is the most effective way to burn calories. You should aim to do at least 150 minutes of aerobic activity, such as walking, swimming, cycling per week. You can achieve this target by doing 30 minutes, 5 days a week and breaking down your activity sessions in chunks for 10 minutes.
Muscle Exercise burns more calories than fat, so increasing your muscle mass can help you to lose weight. Aim to do muscle strengthening activities that will work all major muscle groups including the legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week. Examples of muscle strengthening exercises include, lifting weights, gardening, climbing stairs, hill walking, push ups, sit ups etc.