HOW TO BOOST YOUR METABOLISM

 

Got any friend who eats a lot and never gains weight whereas you have an ice cream bowl and it straight settles into your butt? . The answer lies in your metabolism, that mechanism which is responsible for burning calories, all day long.

Here are some tips yo boost up metabolism, so that you can guilelessly binge on your favorite :

1. EAT ENOUGH

Decreasing your calorie intake below the recommended level is as unhealthy as over eating.

Eating less can cause your body to lose muscle mass, which will educe your metabolism. Also, when body is fed less it slows the rate at which calories are burnt in order to save fuel. Going into nutritional deficiency is an add on of starvation.

2. EAT BREAKFAST

Your metabolic rate slows down when you sleep and it doesn't rise back until you eat something, so here is the importance of breakfast.

Also if you wake early straight away jump to the lunch that's when portion sizes and food choices tend to be harmful.

3. DON'T SKIP PROTEIN

Protein are made up of amino acids, which are harder to breakdown than fats and carbohydrates, this leads to burning of more calories in getting rid of them.

More muscle= more calorie burn

HIGH PROTEIN METABOLISM BOOSTING FOODS

1. Chicken breast

2. Soy

3. Beans 

4. Seafood

5. Eggs 

6. Nuts and seeds

7. Low fat dairy

BUT DO NOT OVEREAT

4. GOOD CARBS ARE CALLING

Refined carbs, such as bagels, white bread, and potatoes, create a surge in insulin that in turn promotes storage of fat and may drive down your metabolic rate.

It's important to keep carbohydrates in your overall diet, but focus on vegetables, fruits, and whole grains, which have less of an impact on insulin levels.

5. DRINK WATER

It actually works, drinking cold water boosts metabolism. Water is the basic component of human health which the cells in the body need for maintenance of homeostasis, therefore normal inner environment for process of chemical reactions.

Don't forget to have water in morning.

6. LIFT HEAVY STUFF

Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism. If you can pack on just five pounds of muscle and sustain it, you'll burn the caloric equivalent of three pounds of fat over the course of a year.

7. GO FOR HIIT 

Adding interval training — bursts of high-intensity moves — to your workout is a great metabolism booster.

 Interval training is the best way to shed pounds, increase your metabolism, and improve insulin sensitivity. 

You can even turn your everyday walk into interval training by adding a 30 secong sprint after 3 minutes of normal pace walk.

8. DRINK GREEN TEA

This tea helps convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.

This may improve metabolism.

The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy.

9. PEACEFUL SLEEP

When a person gets too little sleep, the body releases a hormone, ghrelin, which can make a person feel hungry. It also releases less leptin, a hormone that helps a person feel full.

Getting enough sleep can help ensure that these hormones remain balanced. This can prevent a person from overeating.

Also insufficient sleep leads to stress belly.

10. HAHAHA LAUGH OUT LOUD

It's no joke: Genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate.

Okay wanna hear something more funny? Cat videos boost your energy levels.

11. LIMIT YOUR SITTING TIME

I wonder, were human bodies designed to sit all day? Most of the evolutionaly history of humans was about searching food, running, chasing animals, it was about being active. But our lifestyle these days is quite sedentary, at time people spend 8-10 hours sitting in front of their computers.

So let's make this small change in our lifestyle and try walking a bit during office hours and practice stretching while watching television.

12. LET GO STRESS

When you're chronically stressed, your body is flooded with stress hormones, which stimulate fat cells deep in the abdomen to increase in size and encourage fat storage. 

Can't forget to mention stress eating and drug use.

TAKEAWAY

Indulging your mind and body in making small lifestyle changes and incorporating these tips in your schedule can help you in boosting your metabolism.