Most people tend to put on excessive amounts of weight because of a sluggish metabolic system. One of the best and natural ways to look good and feel great by burning the excess calories is by boosting the body metabolism. Body metabolism levels can be boosted through proper exercise and by eating a healthy diet.
What Exactly is Metabolism
Although metabolism is spoken about very often especially with regard to fitness and good health, most people are confused as to what exactly body metabolism rate is. Metabolism can be defined as the speed at which the body converts the ingested fats, proteins and carbohydrates into energy that is needed for daily activities from thinking to moving. The two factors which control your metabolic rate are physical activity and calorie intake.
Factors Which Influence Metabolism
A person’s metabolic rate is determined by several factors. Some of the common factors which influence the body metabolism levels are genetics, gender, age and weight. Some people are genetically predisposed to having a higher metabolic rate than others. Hence these people appear more slim and fit than their counterparts. With advancing age, a person’s metabolic levels gradually slow down. Again when we consider gender, men have a higher metabolic rate than women.
Many people are unaware of the fact that even weight can influence a person’s metabolic rate. In fact people who are overweight have a very slow body metabolic activity levels.
How to Boost Metabolism?
There are several ways that one can boost body metabolism levels. Many of these simple lifestyle and diet changes can not only help in boosting the body metabolism levels, but it can also aid us to become healthier individuals. The article explores the multiple ways through which people can boost their body metabolism levels naturally.
Make It a Point to Eat Breakfast
One of the cardinal rules to be followed in your quest to boost the body metabolism levels is to eat a healthy and full breakfast. Most people tend to have a sluggish metabolic rate because they skip breakfast and instead gorge on high fat snacks through out the day. Eat a breakfast that has a good combination of lean proteins and carbohydrates. A good breakfast would typically comprise of egg white, a bowl of whole grain cereals, a small bowl of mixed nuts and a glass of unsweetened fruit juice.
By eating breakfast the calories which are burnt by the body are significantly increased. People who eat breakfast are able to digest, absorb and covert food into energy in a healthier way. By eating breakfast a person has enough energy to go through daily activities.
Do Strength Training
One of the best ways to jump start your metabolic levels are by doing strength training regularly. The advantage of strength training exercise over other exercise forms is that, it is able to burn body calories and build lean muscle mass much faster. Strength training exercises also helps to lower the body cholesterol and blood pressure levels and keeps the heart fit and strong.
A Good Nights Sleep
Sleep is directly linked to metabolic activity. People who sleep well have better metabolic rate than those who stay awake half the night. People who fight sleep or those who are unable to get a good night’s sleep because of some sleep disorder develop insulin resistance. When the body develops insulin resistance, the body metabolic activity rate also goes down.
Spice Up Your Food
Not many people know that adding a dash of spice to their food can actually boost their body metabolic levels. In fact spices like chilies have been known to boost body metabolic rate by almost fifty percent for nearly three hours after eating the food. There are three ways in which spicy food is able to boost metabolic activity rates. When the spice level in the food is high, people tend to eat less food.
Spices also cause the pain receptors in the tongue to send signals to release the feel good hormones endorphins into the system. The body temperature levels are elevated when a person eats spicy food. Higher body temperature means the heart beats faster and this also helps in burning the calories.
Include Foods Rich in Omega 3 Fatty Acids
Eating foods rich in omega 3 fatty acids can help to increase body metabolic rates. Some of the foods which are rich in omega 3 fatty acids include walnuts, fish like tuna and salmon, soy and dark green leafy vegetables like spinach. Omega3 fatty acid which is a member of polyunsaturated fatty acids group (PUFA) helps to control blood sugar levels and thereby boost metabolic activity. Eating foods rich in omega 3 fatty acids also help to lower the body triglyceride and blood pressure levels.
Include Good Carbs into the Diet
Instead of eating foods which are rich in simple carbohydrates, try to include foods which are full of complex carbohydrates into your meal. Cut out white rice and instead replace it with brown rice, Instead of eating white brad and buns consider eating bran muffins or oats. These simple changes in the food habits can boost body metabolism rates. Include plenty of vegetables, legumes and fruits into the daily diet to increase metabolism ad feel healthy.
Eat Plenty of Beans
Eating beans at meal times have been known to boost the body metabolism levels. There are two ways in which the metabolic rates are increased by eating beans. This protein rich food item fills people up faster. Hence people tend to eat less when they have just dish prepared from beans. Beans are rich in the B group of vitamins. B vitamins are needed for enhancing the metabolic rate of the body. Finally b vitamins contain plenty of soluble fiber which not only helps to lower the blood cholesterol levels but also helps to keep the heart healthy and strong.
De stress To Improve Metabolism
Stress can have a very negative effect on the body metabolic activity levels. People, who tend to be stressed the entire time, end up storing too many calories in their bodies. People tend to combat stress by eating high calorie foods as well. Too much calories means a sluggish metabolic rate. Hence the best way to boost metabolic activity is by stressing through yoga, a body massage, going for walks and by listening to some soothing music.