8 Ways to Boost Your Metabolism
By Space Coast Daily // August 29, 2020
The key to a healthy lifestyle is boosting your metabolism. Have you ever wondered why your friend can gobble everything in front of them without gaining a pound, whereas everything you consume goes straight to your hips? This is why it’s so crucial to understand your metabolism and learn how to boost its performance.
Metabolism is the process your body undergoes to convert what you take in (food and drink) into energy. This is a rather complicated biochemical process that sees the calories in your food and drink get combined with oxygen in a way that releases the energy your body needs to function.
So now you can see what an important role metabolism plays in helping us to do just about everything from thinking, growing, and moving. An individual’s metabolism can further be categorized into three basic metabolic types: endomorph, mesomorph, and ectomorph. We will take a closer look at each of them in the subsequent sections as they are paramount to your fitness goals in the long run.
That’s why we’ve taken the time to understand the many intrinsic components that help you maintain a healthy body. One of these components is your body’s metabolism.
Over the years people have come up with many ways to boost their metabolism. Not all of them are factual and some are just myths that contribute to weight gain. We have debunked all of these myths and come up with 8 simple ways that you can boost your metabolism for a happy and healthier life.
Drink cold water
We all know that sugary drinks are bad for you and substituting them with water is a great idea. What many people don’t know is that drinking cold water can help increase their metabolism.
Various studies have found that drinking a sufficient amount of water (17 ounces/0.5 liters) may increase your resting metabolism rate by 8-32% for about one hour, depending on the amount of water you take in. This effect can be magnified by drinking cold water because your body uses energy to heat the water to your normal body temperature.
Eat enough protein during meals
Adding more protein to your diet may help increase your metabolism for a couple of hours after you have eaten. This is caused by the thermic effect of food (TEF). It can be described as the heat created by your body processing food. This action burns extra calories to absorb all the protein in your meals.
Get enough sleep
Sleep is one of the most powerful weapons we have at our disposal to combat just about any ill that our bodies may face. You should know that abnormal sleeping patterns can have an adverse effect on your metabolism. So getting enough quality sleep is paramount to a healthy metabolism.
High-intensity interval training workouts
High-intensity interval training workouts (HIIT) are great at speeding up your metabolism. These workouts involve rapid and very intense bursts of activity over a short period.
This workout can help you burn fat by increasing your metabolism rate substantially. A study done on young men over a 12-week period found that HIIT workouts reduced belly fat by 17% and mass by 4.4 pounds.
It’s good to know that muscles are more metabolically active than fat cells. Thus, increasing your overall body muscle will help enhance your metabolic rate.
Your diet is a main part of intense workout. This helps to improve lifting more weights in gym. Here Southfloridaathleticclub.com has come up with some great tips on diet, workout routines and equipment for powerlifting.
Eat spicy foods
It comes as a surprise to many that eating spicy foods can lead to an improved metabolism. Peppers for instance have a substance in them called capsaicin that improves the functionality of your metabolic system. A study done at Purdue University showed that eating spicy foods that contain capsaicin can help you burn 10 additional calories per meal.
That may not seem like much, but if you incorporate other metabolism-boosting strategies it can lead to a significant metabolism boost.
Drink Oolong or green tea
Oolong and green teas have been around for centuries, and people are only now discovering their many uses. It has been scientifically shown that drinking these teas can increase your metabolism by up to 4-5%. You will find that these teas are very low in calories which will aid you in weight loss (if you don’t put sugar in them!).
Moreover, the tea will help convert some of the fat that is stored throughout your body into free fatty acids. These free fatty acids will in turn increase your fat-burning results by 10-17%. This means that drinking Oolong or green tea might be more beneficial than people think.
This is great if you are already a coffee drinker, but if you aren’t you can focus on green teas that we have mentioned earlier. It has been shown in various studies that drinking coffee can increase your metabolism by up to 3-11%. As a bonus, coffee also promotes fat-burning. Additionally, another study found that drinking coffee works better on lean women than on obese women.
The caffeine increased the fat-burning potential of lean women by 29% versus 10% for obese women. Adding a cup or two daily will certainly give your metabolism a much-needed boost.
Three basic metabolism types
We thought that it would be wise to explain to you the different metabolism types. This will help you understand your own body better and make more informed decisions on your exercise regime. Moreover, this essential knowledge is vital to losing weight and maintaining a healthy body.
• Endomorph – The endomorph has a larger bone structure and the person will have overall more body fat. Endomorphs are far better at storing nutrients than the other two body types. It can be tricky for an endomorph to lose weight but not impossible. A strict cardio regime is recommended. Regular exercise will help keep your metabolism active and burning calories instead of storing them.
• Mesomorph – A mesomorph has a more athletic build and can gain muscle relatively easily. On the other hand, they also gain fat easily so overeating can be a problem for them. To keep your athletic build you should reduce your carb intake and focus on a mix of strength and cardio workouts.
• Ectomorph – They are slender built people that have smaller joints. Some of their characteristics are that they are skinny and able to eat whatever they want without gaining any weight. They have a fast metabolism which allows them to often over eat without the negative consequences. If you fall under this body type and are looking to maintain a healthy and strong body, you need to eat a lot of protein and eat smaller meals more often each day. It is also advisable for you to incorporate some strength training in your workouts.
You should know that many people do not fit neatly into one metabolic body type. It’s normal to fall somewhere between two body types. You should focus on the advice and suggestions that best resonate with your body type.
As you have read, there are many ways to boost your body’s metabolism. Some will work better for different body types. This is why you need to know what kind of body type you have and what you need to do to keep it running at its optimum level. This article should give you a good intro into how your metabolism works and ways to boost your metabolism.
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