The chemical reaction inside every living cell of a living organism is known as metabolism. The energy required to perform the necessary functions of life comes from metabolism. You might have often heard that metabolism is your weight-loss friend; increase your metabolism and lose weight instantly. But are these claims valid? Metabolism sounds simple, but it is determined by complicated factors like age, genetics, and gender. Depending upon these factors, your body will process the food you take to produce heat resulting from metabolism. Yes, metabolism can give you unexpected results in weight loss. A right awareness about the influence of metabolism can help you in weight loss. So let’s get to know more about metabolism and its do’s and don’ts.
The Do's Of Metabolism
You want to work on your metabolism and don't know where to start. Here are five important do’s that can leverage your metabolism.
Work On Your Muscle Mass
Working on muscle mass can increase your metabolism. The higher the muscle mass, the higher is the metabolism. Doing intense exercise can increase your metabolism. If you have lower muscle mass, the probability is that you have a lower metabolism. Lower metabolism makes the weight loss process difficult. The reason behind it is that your body requires more energy to maintain muscle mass. So if you want to lose muscle mass and lose weight simultaneously, work on increasing it first. Your physical activity accounts for more than 25% of your metabolism.
Small Portion Meals
Eating can boost your metabolism. The reason behind the rise in metabolism is the thermic effect of food. Take small meals, as every time you eat, your body spends calories to do the process of digestion and absorption. Adding proteins to your meals is the best decision because they have a higher thermic effect on food. They, upon burning or processing, show a rise in metabolism. It can increase up to 10 percent of metabolism. Taking a large portion of your meals can prevent you from eating small amounts, increasing the gap between the meals. This works against increasing metabolism. Small eating 5-6 times a day will keep the calories burning throughout.
Late Night Carbs
When you take carbs at night before you sleep, the gap between the two carbs meals helps maintain blood sugar levels. You can have your carbs portion any time of the day, but consuming it is more effective at night time. So there is no criterion for the time to take carbohydrates to increase metabolism. But eating it at the most effective time does help.
Water is another tool to improve your metabolism. Switching unhealthy sugar-based drinks with a glass of water will cut off calories. Every time you drink water, it helps in increasing the resting metabolism rate. Coldwater is preferred because your body will try to heat it up, which will cost it energy. When you expend energy, the heat, you help your body improve metabolism. Try the RO water filter systems to enjoy purified water with improved water taste.
Sleep is essential, and if you think that staying up will increase metabolism, It will not. It is because when you stay up longer, you feel hungry. Hunger can land you in the kitchen, where you end up eating things that should not be part of your diet. Staying up longer also decreases leptin-the hormone responsible for feeling full. It's better to take a good night sleep rather than stay up and grab a snack to help your obesity.
The Don'ts Of Metabolism
Let us look at some of the crucial points affecting your metabolism. Here's what you should avoid doing while working to flame up your metabolism game.
Snack On Healthy Foods
Metabolism is all about burning whether you eat carbs, fats, or proteins. There is no food allotted to metabolism because it's concerned about burning everything you eat but healthy. It includes foods like:
- Egg yolk.
- Olive oil.
- Take more fibres.
- Iron-rich foods.
You can drink alcohol but in moderation. Drinking too much of it will not only be harmful to your belly but also lower your metabolism. On the Healthcanal website it is clearly stated that alcohol is a depressant that slows down several processes including metabolism. When it comes to digestion, It gets priority over other foods you have already taken. Replace it with water to boost your metabolism and keep alcohol at bay.
Stress is your enemy; it does no good to your body. Long term stress can cause obesity and lower metabolism. If you want more of your metabolism, take less stress.
Don't Add Much Caffeine
Drinking coffee is good for metabolism but don't overdo it. Caffeine can suppress your hunger, making you less hungry. If you take it excessively, you may end up eating less. This will adversely affect your metabolism.
If you think fasting can cut your calories, you are wrong. Metabolism will drop drastically if you first overeat and fast for the whole day.
It is essential to keep yourself aware of what influences your metabolism. Metabolism is linked to numerous health factors. The higher the metabolism, the farther you are from diseases. Higher metabolism also aids in cutting down obesity that is linked to problems like diabetes and heart diseases. Keep an eye on what you do to help your metabolism grow every day. A change of lifestyle will help you boost metabolism, burn fat, and other factors that will guard your health.