Nearly every bodybuilder is in dilemma about why fewer people can gain weight but they do not turn into fat even after the augmented intake. Metabolism is another key reason too. Your body burns the food and transforms it into energy. If your metabolism is slow, then your body takes low-calorie and you can’t possibly burn fat. If your metabolic rate is high, then your body burns calories fast and provides you with plenty of energy.
There is some good news here that you don’t need to suffer from slow metabolism. You can create some slight changes in your life which will boost your metabolism as well as your health.
What Is Metabolism?
Your motor is the metabolism in your body. It operates day and night, even when you are sleeping or resting. It controls how your body spends the calories in a bid to keep you supplied with energy.
There are two humongous components of metabolism:
- Basal Metabolic Rate (BMR): The calories your body expends simply for existing—to pump blood, breathe, and keep your organs functioning.
- Active Metabolism: Calories your body expends when you play, exercise, or are active.
We are all unique food metabolizers. It’s slower or faster because you’re another weight, another age, another sex, and even genes. But there are things that you can do so that it works for you better.
Why Metabolism Boosting Is So Important
Good metabolism has beneficial effects of:
- Weight control: Fast metabolism burns calories quickly.
- More energy: It provides you with energy to live.
- Better mood: Diet and exercise also lead to increased emotional health.
- Free from disease: Healthy metabolism also protects against diabetes and heart disease.
That’s why you owe it to yourself to learn how to jump start your metabolism. Especially when you are exhausted, sleepy, or you just cannot shed the pounds.
How to Do It
It has simple and easy to do steps. It will naturally increase your metabolism.
Eat sufficient protein
Every time you eat food, your body burns calories in an attempt to digest. Also known as the thermic effect of food. Protein is the most, with carbohydrates and fat following close behind. As long as you contain enough protein within you, you are able to start burning calories hours prior.
Protein foods:
- Eggs
- Chicken
- Fish
- Beans and lentils
- Nuts and seeds
Eat protein with every meal to get your metabolism fired up.
Drink a lot of water
Water must be consumed in order to maintain all body functions, including metabolism. There was little research that showed that being well-hydrated would increase calorie burn for several hours at a time. Ice water is best. Because your body must burn calories to warm it up.
Drink at least 8 glasses of water every day. Use water or herbal tea instead of sweet drinks. As it supports metabolism.
Sleep Well
Not getting enough sleep slows down metabolism. It increases hunger hormones. It comes together with calorie burn and weight gain. 7–9 hours a day of good quality sleep is the adult sleep norm.
Sleep habit:
- Wind down before bedtime at the same time every day.
- No TV or screen time before bedtime.
- Bed darkness and coldness.
Exercise daily
Exercise is a great exercise to boost metabolism. Exercise affects in various ways:
- Cardio (run, swim, bike): Burn calories rapidly.
- Strength training (weightlifting): Gain muscle, and muscle burns more calories when resting.
- High-intensity interval training (HIIT): Sprint in intervals to burn as many calories post-exercise.
Exercise for 30 minutes minimum most weekdays of the week.
Never skip meals
Skipped meals is a diet for weight loss but murders the metabolism. The fat will be deposited in the body and will not be used when the food is not being supplied to the body on a daily basis.
Eat small, frequent balanced meals during the day in order to keep stoking the metabolism.
Stress Control
Stress causes the release of a hormone known as cortisol. It slows down the metabolism and causes weight gain. Which is primarily in the upper body.
How to behave during stress:
- Deep breathing or meditation.
- Regular breaks at the workplace.
- Fresh air for a few minutes.
Spicing food
Food contains hot food and chilli peppers that contain a chemical factor known as capsaicin, which is believed to increase the metabolism rate by one. Food spices also result in temporary fullness.
Drink Green Tea or Black Coffee
Green tea and black coffee contain sufficient amounts of caffeine and antioxidants. These boost the metabolism and burn fat. Just don’t overdo it. 2–3 cups per day for the rest of us.
Muscle Building
Muscle burns more calories than fat even at rest. I mean, the more muscles you have, the more your calorie burn in the body on a daily basis. Bodyweight exercise, strength training, and resistance bands build muscles.
Proper Calories
Take in less calories and lower your metabolism level. Your body becomes starved and attempts to conserve energy. Always take proper calories, especially if you are working out.
Metabolism Myths
- Myth 1: Thin people have a faster metabolism.
Not really. There are just too many diet, exercise, and genetic factors that will determine your weight. - Myth 2: It will decelerate one’s metabolism if you consume food early in the morning.
It is not when you eat late, but what you eat late in the night. - Myth 3: One is not a high metabolism when one is young.
It’ll slow down on its own as you get old, but proper food will keep it going.
Also Read: Do babies get shots at 9 months? A guide for parents
Symptoms of Slowing Metabolism
- Chronic tiredness
- Weight gain even though you eat fewer foods
- Dry and brittle hair or hair loss
- Chronic cold
- Difficulty losing weight
Apart from observing the above signs, a few minor lifestyle changes will put things right. A physician may occasionally test for thyroid or hormonal imbalances that are a monkey wrench on metabolism.
FAQs
Will I gain higher metabolism overnight?
No. Just the impact of regular activities such as eating, sleeping, and exercising.
Do supplements increase metabolism?
Yes to some extent, but natural body fluctuation is safer and better.
Does cold water
Yes, but temporarily. But there is a small amount of water in metabolism.
How long will the changes last?
You will feel more energetic within a week, but weight change itself is a gradual process—typically a matter of a few months.
Conclusion
It’s not short-cut fare or food pills. It’s a clean and healthy simple living that you can create day by day. Good protein, lots of water, exercise, rest, and minimal stress are a good beginning to get your metabolism off and running.
By messing around with these itsy-bitsies, you’ll burn calories instead. You’ll be more active, happier, and healthier. Healthy metabolism is a healthy motor. It keeps the body in motion. It also gives energy to live life to its fullest.
