Metabolism Boosters
Weight loss can be aided by metabolism boosters. There are different types of metabolic boosters including herbs, foods, supplements and exercises.
Food
The food you eat is important for maintaining a healthy metabolic rate. Certain foods can boost the metabolism while others slow it down. Here are the top foods for a healthy metabolic rate:
- Protein:
Protein can boost your metabolism for a number of reasons. One reason is that it takes more effort to digest proteins than other foods. The body must break down the amino acid bonds that make up the protein. The body can use up to 30% of its total energy for digestion. A high-protein diet will help you to burn more calories, and therefore lose weight.
A hormone called PYY can also help to boost metabolism by increasing the levels of protein. After eating protein, PYY is produced and can help reduce cravings and appetite. You will eat less when you consume a lot of high-quality proteins. Protein is also important for maintaining muscle mass.
It has been proven that a high-protein diet can boost metabolism by as much as 80 calories per day. Meat, poultry, eggs, dairy, legumes and nuts are all good sources of protein.
- Fiber:
Fiber is a carbohydrate that your body does not digest. Fiber is a carbohydrate your body does not digest. It passes through the digestive system unaltered. Fiber doesn’t add calories to your daily diet but still offers a variety of health benefits. Fiber, for example, helps to keep your digestive system regular. It also reduces cholesterol and helps regulate blood sugar levels.
A healthy metabolism is also dependent on fiber. Fiber helps us feel fuller after eating, and it discourages overeating. Foods high in fiber are also low in fat and calories. Fiber-rich foods include beans, fruits (watermelons), cucumbers and vegetables.
- Whole grains
Fiber is a great source for boosting metabolism. Fiber is absorbed slowly by the digestive tract, so you will feel fuller for longer. Whole grains are a great way to help control your weight over time. Whole grains also contain B vitamins which are vital for energy production. You get all the nutrients in the grain, including antioxidants that can protect you against diseases, when you eat the whole grains. Instead of refined grains, try quinoa or oats.
- Healthy Fats:
Most people associate foods like green tea and chili peppers with boosting metabolism. Healthy fats can also boost metabolism. Some studies show that adding healthy fats to your diet can increase metabolism by as much as 30%.
Healthy fats can help stabilize blood sugar and regulate insulin release. When insulin levels are controlled and blood sugar is stable, the body is able to burn more calories and lose weight.
Olive oil, avocados and nuts, seeds and fish oils are some of the best sources for healthy fats. These foods are not only good for your health, but they also help boost your metabolism.
Drinks
Boosting your metabolism can be a key factor in weight loss. There are several drinks that will help you achieve this. Many drinks can boost your metabolism but some are better than others. Some of these include:
1 Water
It is vital for survival. Water helps regulate body temperature, lubricate the joints and flush out toxins. It can also boost your metabolism.
The most important element in weight loss is water. Dehydration causes your body to hold onto water as a way to conserve energy. Even if you eat healthy food and exercise regularly, it can be difficult to lose weight. Water can increase your metabolism, which will help your body burn more calories. One study found that drinking 17 ounces increased metabolic rate up to 30 percent.
Also, water helps suppress appetite. You may reach for sugary drinks or snacks when you’re thirsty. Add lemon or lime to your water for a little flavor. Citrus fruits are rich in vitamin C which can help the body burn calories.
2-Green Tea
Green tea can help boost your metabolism, which will in turn aid you in losing weight. It contains catechins which are antioxidants and help to burn fat. Green tea contains caffeine which increases your metabolism. Green tea can help you boost your metabolism to lose weight.
3-Coffee
Coffee can boost your metabolism. Caffeine, a stimulant natural to the body, helps it burn more calories. Drinking coffee can actually increase metabolic rate up to 11%. You can burn 70-100 extra calories per day by simply drinking coffee. The caffeine in coffee can help to suppress your appetite and lead to weight-loss. Start drinking coffee if you want to increase your metabolism and reduce weight.
Exercises
You’re in luck if you want to increase your metabolism. Exercises can get your metabolism going. Cardio exercises are some of the best for increasing metabolism.
Running : Running is a great way to increase your caloric intake and boost your metabolism. Running makes your body work harder, which results in more calorie burn. Running can burn as much as 300 calories an hour. Consider adding running to your daily routine if you want to increase your metabolism and reduce weight.
Cycling: Bike riding is one of best exercises for boosting your metabolism. Biking is not only a great way to tone your legs, it also burns calories. Biking can burn 500 calories an hour depending on how intense your ride is. Biking is a great way to lose weight or maintain weight. Biking is also a low impact exercise that is easy on the joints. It is suitable for people of any age.
Swimming is a great aerobic exercise to increase your metabolism. Swimming increases your metabolism because you use almost all of your muscles. Swimming is also a good way to maintain or lose weight.
Strength training can also be a great way to increase metabolism. The best strength-training exercises for boosting metabolism include:
Squats : Squats can boost your metabolism. Squats work the entire body including your core. You will burn more calories even after your workout. Squats can also be a great way of toning your body.
Lunges : A great way to increase your metabolism is by doing lunges. The quads, glutes and hamstrings are all key muscles that help burn calories. The lunges also improve your coordination and balance.
Push ups A recent study published by the European Journal of Applied Physiology showed that push-ups can boost metabolism. Twelve young men in good health performed push-ups for three minutes. The results showed that the metabolic rate of each participant increased by 7% on average.
Yoga can also help boost your metabolism. Yoga poses such as the sun salutation increase heart rate and help burn calories. If you really want to jumpstart your metabolic rate, add interval training to your exercise routine. Interval training involves short bursts of intense exercise followed by short rest periods or low intensity exercise.
