The chemical system that keeps the human body functioning is similar to metabolism. Usually, it depends on the efficiency with which the body uses energy, burns calories, and regulates weight. Now, everyone who wants to speed up their metabolism is in the proper place, as this blog will cover those scientifically backed strategies that help boost the metabolic engine in the direction of a healthy lifestyle.

 

What Is Metabolism?

In most cases when we hear the term metabolism it refers to the body’s complete biochemical reaction. It offers a way for the body to maintain a life. To produce energy, it involves breaking down the food eaten. Metabolism is the rate or speed at which energy is used up or burned in the body. If you were to lie down and do nothing you would still burn more calories if only your basal metabolic rate was faster.


Metabolism is influenced by factors such as age, genetic background, body composition, and level of physical activity. While each one of those factors may or may not be in your control, there is enough natural way you can increase your metabolic rate.

 

Factors Affecting Your Metabolism

Before going deep into the ways of boosting metabolism, first, one needs to understand those factors which are going to say in it.


  • Age: This would be sluggish once you grow up from your 30s.
  • Muscle Mass: The more a person's muscle mass, the highest usually his metabolic rate.
  • Gender: Usually, males have a higher metabolic rate compared to females due to more muscular body mass.
  • Genetics: Few people are just lucky to have it naturally fast.
  • Hormones: Of course, the functioning of the thyroid, other than a balance mainly of hormones causes an acceleration in the rate of your metabolism.

 

Eat More Protein

More protein has a slightly higher metabolism due to the thermic effect of it. In other words, it's the energy costs associated with the digestion, absorption, and processing of your nutrients. This resting metabolic rate goes up 15-30% for proteins, about 5-10% for carbohydrates, and 0-3% for fats.

 

Why Protein Counts

  • It helps muscle tears and their repairs, both factors relating to a higher BMR.
  • It will keep you fuller for longer; hence, it is good for weight management.

 

High Protein Foods

  • Low-fat Dairy: Milk, Yogurt
  • Lean Meats: Chicken and Turkey
  • Fish: Salmon and Tuna
  • Plant-based food: lentils and chick peas tofu

 

Engage In High-Intensity Interval Training (HIIT)

HIIT means high-intensity interval training which refers to a training pattern characterized by periods of very high intensity that are separated in turn by periods of less high intensity. A number of people would swear that this generally causes an afterburner effect on the body-some kind of sudden spike in the metabolic rate, even well after one has stopped working out.

 

Why HIIT Works

  • Increased EPOC, hence increased post-workout calorie burning.
  • You will have more lean muscle with the high-intensity intervals involved, hence an increase in resting metabolism.


How to Incorporate HIIT

  • Do 20-minute runs where you sprint for 30 seconds and then walk for 60.
  • Incorporate burpees, jump squats, or kettlebell swings into your program.

 

Gain More Muscle By Resistance Training

Compared to fat tissue, muscle tissue has a higher metabolic activity. Whether from weightlifting or push-ups, the development of muscle tissue essentially depends on the concept that metabolic rates increase rapidly. Even at rest, the energy used by the muscle would be greater than the energy used by the fat tissue.

 

How Strength Training Helps

  • It develops lean muscle, the effect of which is an increase in your BMR.
  • In fact, it extends the resting fat-burning time of the body.

 

Ways to Tone Muscles

  • Do all kinds of full-body exercises which will encourage major big muscles in the body like legs, back, and chest.
  • The exercises may include squats, deadlifts, and bench presses, etc., add them to your list.


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Hydrate Properly: Water and Metabolism

In almost all the activities of the human body, water is highly utilized in the metabolic functions. Dehydration on the other hand will reduce or slow down your metabolic activities and functions. Other studies indicate that cold water increases your metabolic rate mainly because cold water makes your body to some work to raise the water to your core body temperature.

 

Hydration Benefits

  • Gives way to effective energy expenditure and the burning of fat.
  • Ups the thermogenesis-heat produced by the body when calories are burnt.
  • Many times, one feels hungry but this actually is because they're thirsty.

 

How Much Water to Drink?

  • At least 8-10 glasses of water a day. That is 2-2.5 liters.
  • Add a slice of lemon or cucumber for flavour and also gives your metabolic process a little kick as well.

 

Get Enough Sleep

Poor sleeping-very few know-may actually lower the metabolic rates and build up the hunger hormones inside the body, which can make one overeat and finally land up with weight gain.

 

Why Sleep Matters

  • Most of the time, sleep deprivation is inclined to increase the levels of an appetite hormone, ghrelin, while at the same time decreases levels of the fullness hormone called leptin.
  • This is the reason why a lack of sleep increases your risks of a condition known as insulin resistance, which is deadly when it comes to diabetes. This, in turn, raises the prevalence of diabetes and a disruption of glucose metabolism in the body.
  • Get into the rhythm of regular sleep; take 7-9 hours every night.
  • For at least an hour before sleeping, avoid drinks containing caffeine and electronics.

 

Green Tea or Oolong Tea

Green and oolong tea have both been recorded to increase the metabolic rate by 4-5%. Both varieties of tea are really useful in fat-burning since they burn up some of the deposited fat into free fatty acids.

 

Why It Works

  • Certain varieties of antioxidants known as catechins exist, which help with the processes involved in fat burning.
  • Increased energy expenditure enhances fat oxidation.

 

How to Take

  • These two to three cups of green or oolong tea will provide the most effect in a day.

 

Conclusion: Your Pathway To Quick Metabolism

One clean and tidy secret has long been the cause of this success: trendy or crazy diets are not necessary. All you need is more protein on your diet, weight training, hydration, and sleep, all of which have sufficient scientific backing to ensure that outcome. With just a few simple steps, you can enhance your metabolic rates and live a healthy, energetic life. Little changes, gradual changes. Your metabolism would actually raise by an unbelievable degree, energy level, as well as you overall health.


Please book an appointment with the Best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.