How to increase metabolism to lose weight?

how to increase metabolism

If you want to understand how to increase metabolism, at first you have to know what is metabolism? Metabolism is the rate at which your body burns calories to meet your basic needs. It is the minimum energy that is essential to maintain the vital functions of our body. Such as breathing. c

There are two types of metabolism:

  • Basal metabolism
  • Energy metabolism

Basal metabolism is what your body consumes as calories under conditions of total rest. It is a widespread desire to influence the chemical reactions within our body to lose weight. Burning calories starts with a healthy lifestyle.

By increasing the metabolism, it helps our body to burn more calories while at rest.  Start with a cardio workout; weight training is an excellent way to eliminate fat, even while sleeping! The practice of weight training does not only affect muscle development.  

However, to lose weight, some people try to increase their basal metabolism to burn more calories. Since your calorie needs are not the same at age 20 as they are at 40. Usually, the metabolism slows down and burns less energy to make it more difficult. The first thing to do is to reduce your portion sizes. Especially if you do not participate in any physical activity.  

Follow these seven steps of how to increase metabolism. And I can assure you that your metabolism will kick in and run at 200% again!

7 steps: how to increase metabolism

The process of increasing our metabolism is not that easy. But, we can try these steps to get a better result.

Discover the steps to put in place daily:

Regular physical activity

Do physical exercise to increase your metabolism. Physical training is the number 1 rule for increasing your metabolism. Yes! You read that right.

Proper, regular, and well-structured workouts can help you to speed up your metabolism. Training will help you burn more calories. It also helps to lose weight faster and easier.

Avoid drastic diets

Do not fall into the trap of overly restrictive diets. If you reduce your calories too sharply without meeting your daily energy needs, it will slow down your metabolism. And your body will tend to store even the slightest food gap more quickly.

It’s the same if you regularly skip your meals or if you use fasting too often. If you fall into this trap, you may have very short-term results. But you will gain even more weight after resuming your regular diet.

Follow a balanced diet.

A balanced diet is more useful to increase metabolism. As I just told you, drastic diets are not the solution.

If you want to increase your metabolism quickly, you need to follow a balanced diet. It provides your body with all the nutrients according to its need. 

However, it is essential to have a varied diet. To get a better result, distribute your calories over five small daily portions:

  • Breakfast
  • Mid-morning snack
  • Lunch
  • Mid-afternoon snack
  • Having dinner

The distribution of calories are also significant to your health. If you do physical activity (which I strongly recommend), it will help you to increase the metabolism. Here is the recommended distribution: 25% protein, making sure to select lean, quality protein sources. And 35% fat, making sure you choose the right lipids.

Another 40% carbohydrate, making sure to choose low glycemic index carbohydrate sources.

Hydrate well

Drinking water is a scientifically proven way to boost our metabolism. Also it help you to lose weight by naturally. I advise you to drink at least two liters of natural water per day. It will hydrate you all day long.

However, do not drink too much water during and after the meal. It will dilute the digestive enzymes, essential for good digestion! So be careful, only drink plenty of water.

Using natural stimulants

Did you know that certain foods act as a real natural metabolism booster?

Foods like coffee or even green tea naturally increase the number of calories which your body burns. They will be effective only if they are coupled with a balanced diet, as I advised you a little above.

If you want to take it a step further, you can also check out my selection of the best fat burners for boosting your metabolism.

Get enough sleep

Adequate sleep is essential for a fast metabolism. In particular, getting enough sleep will allow adequate secretion of the anabolic hormones that your body naturally produces during sleep. And they are essential for a fast metabolism.

To relax

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Relaxation is perfect for increasing our metabolism. Yes, you got it right, you have to relax. When we are stressed, we tend to seek comfort in food (often fatty or sugary). If you want to slim down your waist, take your time for yourself. And don’t hesitate to use meditation.

The ideal remedy to increase metabolism

To remedy this, sleep on nights of 7 to 8 hours. Hence, your body will be able to regenerate, which will stimulate your metabolism. So we should go to bed early!

The different morphologies

We cannot embark on an explanation of metabolism without going around the different types of morphologies or morphotypes. Indeed, we all fall into one of three categories: ectomorphic, mesomorphic, or endomorphic.

Ectomorphs

The ectomorph is thin, and it has a hard time gaining weight despite to  high-calorie intake.

These are people who have long segments and who struggle to gain muscle mass. In the bodybuilding world, ectomorphs are the best candidates for gainer and mass gain programs. Their metabolism is speedy.

Endomorphs

The endomorph often has a large, massive bone structure. And it easily stores calories as fat. Endomorphs find it very easy to gain muscle mass but it has difficulty losing weight. Their metabolism is prolonged.

Mesomorphs

Mesomorphs are the lucky ones who gain muscle mass quickly. And they have no difficulty in losing weight. They are generally gifted for sports and master their body composition quite well. Because their body reacts ideally to changes in sports and food programs. Their metabolism is neither too slow nor too fast.

Some additional tips to increase your metabolism

If you want to increase metabolism, you fall into the category of endomorphs. On the borderline between mesomorph and endomorph. Though, you have fat to lose, and it feels like everything you eat is stored as fat.

Some principles you can apply to reduce this impression of spontaneous storage: 

  • Eat five small meals each day instead of two or three. Keep more Proteins, at least 50% of your daily calorie intake.
    • Don’t eat white sugar. Choose brown sugars
    • Fiber rich foods, such as: sweet potato, brown rice, spelled or oats.
    • Omega 3, by eating more fatty fish.
    • Drink at least 3 liters of water per day, mainly between meals.
    • Do less cardio and more weight training. Working with an additional load increases the metabolism (basal and active) by more than 40% during the 72 hours following a weight training session.
  • Take dietary supplements. It will help you to lose weight

 

Which foods are helpful to increase metabolism? 

Spicy foods

Salty foods contain capsaicin. Because of this ingredient, salty foods make our body sweat. Another benefit of this substance is that it works in relieving pain. Sweating causes our body to lose excess fat. This ingredient also helps to speed up the blood circulation in our body.

As a result, our body’s metabolism increases. Salty foods increase our digestion and aid digestion. However, there is not much demand for spicy food in America. However, if you want to increase your metabolism, then increase the use of pepper in the diet.

Broccoli

Many of us don’t like this green vegetable. It is almost look like cauliflower, but the taste is quite different. However, broccoli is a great source of calcium. We all know calcium plays a vital role to boost our metabolism. Along with calcium, this vegetable also contains vitamin C, A and k. Also consider broccoli as a detox food. If you are trying to loose weight by increasing metabolism, keep this vegetable in your meal.

Coffee and green tea

Many studies have shown that green tea and coffee help to increase metabolism. Also, these two drinks have a variety of health benefits. Coffee and green tea contain high antioxidants, which help lower blood sugar levels. It also help burn excess fat, and reduce cellulite symptoms.

Apple

Apples are very good to boost up metabolism. Many people keep this fruit in their diet to lose weight. Especially, the green apples are so good to cut our excess fat. Apples contains a lot of antioxidants that helps to burn fat. Also it keeps us healthy. If you want to lose weight in a healthy way, eat this fruit regularly.

Spices

Spices like ginger, garlic, mustard seeds, black pepper are helpful to increase our metabolism. It has been proven that a person who keeps spicy food in his daily diet can burn more than 1000 calories per day.

Citrus fruit

Fruits like oranges, grapefruits, and lemons help to control your weight and keep your metabolism levels high.

Calcium rich food

Calcium rich food like milk, fish oil, sea food etc. These foods are more effective to increase metabolism. You should keep these foods in your daily diets. The nutritionists are also recommend to eat plenty of calcium rich foods.

Omega-3 fatty acids

Omega-3 fatty acids are usually found in fish. However, it is also found in almond seeds. These foods help increase the body’s metabolism because they help reduce a hormone called leptin. This hormone works to lower metabolism.

 

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FAQ of how to increase metabolism

  1. What sport to increase your metabolism?

The practice of weight training does not only affect muscle development.  By increasing the metabolism, it helps our body to burn more calories while at rest.  Start with a cardio workout; weight training is an excellent way to eliminate fat, even while sleeping!

  1. How to increase your metabolism after 40 years?

Since your calorie needs are not the same at age 20 as they are at 40. Usually, the metabolism slows down and burns less energy to make it more difficult. The first thing to do is reduce your portion sizes. Especially if you do not participate in any physical activity.  

  1. How do we burn fat in the body?

In other words: fat is evacuated in carbon dioxide (through respiration) and the state of water (through sweat and urine). To give figures: lose 10 kg of fat. You have to breathe 29 kilograms of oxygen. The fat is evacuated in the form of 8.4 kilograms of CO2 and 1.6 kg of water.

  1. How do you know if you have a good metabolism?

If you are harsh and boxy, you have a slow metabolism. You tend to gain muscle and bulk quickly if you combine it with regular physical training.  You are powerful.

 

Conclusion of how to increase metabolism

Every human body is different. The levels of various elements required for the body are different. There are hormonal differences between them. Food that is good for some may be bad for others. Doing the same exercise for one does not work for the other or works slowly. The other thing that comes to mind, in this case, is metabolism and variation.

Exercising daily, getting the right amount of sleep, and drinking moderate amounts of water – these are just three of the great things you can do to increase your metabolism. Also, you can quickly improve your metabolism by eating the right amount of food. 

However, from today’s article, you have learned how to increase metabolism. If you like this article, please let us know in the comment section.

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