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Consuming healthy essential nutrients like carbohydrates, proteins and fats in the correct proportions is important to maintaining a healthy metabolism which in turn maintains a healthy and fit body.
Way To Improve Metabolism
There are many ways of improving metabolism to help keep the body fit and health. The following details 10 simple and effective ways to improve metabolism.
1. Higher Protein Intake
When we consume food thermogenesis, which is the body’s metabolic reaction to food, takes place. This causes a short-term increase in the use of energy by the body in the role of nutrient metabolism. Proteins have the highest percentage of thermogenesis when compared to other nutrients like carbohydrates and fats. This higher value causes more use of energy over a period of 24 hours and helps to contribute to feeling full for longer. Eating higher amounts of protein also contributes to maintaining a higher amount of lean muscle mass in the body which is essential to maintaining metabolism during dieting. Consuming proteins also helps to regulate hormones that keep you feeling full which in turn helps consuming less food throughout the day reducing the calorie intake.
2. Eat more foods containing Omega-3 Fatty Acids
Omega-3 fatty acids, which are abundant in fish like salmon and tuna and eggs, help to increase metabolism, regulate blood sugar and improve the functioning of the liver. Eating foods with more omega –3 fatty acids help to lose weight and regulate leptin levels in the blood. For vegetarians, consuming foods such as walnuts and flaxseeds is helpful as these foods contain good levels of omega – 3 fatty acids. Supplements in the form of capsules which contain omega-3 fatty acids are also suitable replacements for foods.
3. Change your Exercise routine
Exercise leads to many health benefits, including weight loss. But, exercise can help the body only to a certain point after which the benefits taper off. This can be overcome by changing the exercise routine from a steady state routine into a high intensity interval training (HIIT) workout. Studies show that HIIT helps to decrease subcutaneous fat and also to increase metabolism. Performing HIIT workouts for the same duration of time as a regular workout will help increase metabolism throughout the session and also for the rest of the day post the workout while helping to burn fat as well.
4. Increase intake of Caffeine
Drinking coffee increases metabolism by 7-11% after consumption because of the presence of caffeine. In other studies drinking coffee after eating a meal increases the thermogenic effect of the meal significantly and can help to boost metabolism while also contributing to weight loss and maintenance of lean muscle mass.
5. Reduce Trans fat in your diet
Trans fats are chemically processed artificial fats used as preservatives in products such as cooking oil, biscuits and potato chips. These reduce the fat burning potential of the body as also offer resistance to insulin and inflammation. Trans fats also attach to the liver and fat cells reducing metabolism. Reducing the amount of fat in your diet greatly improves metabolism and also prevents weight gain.
6. Drink more Green Tea
Green Tea contains high levels of catechins and caffeine both of which decrease the level of fat in the body and increase metabolism throughout the day. Many studies have shown that consuming green tea helps to prevent weight gain which in turn helps to improve metabolism.
7. Drink more water
Dehydration or lack of water reduces metabolism by 2%. Drinking more water to stay hydrated can help to increase metabolism and burn fat throughout the day. Drinking roughly eight glasses of water a day has the most beneficial effect on increasing metabolism. Drinking cold water improves metabolism because the body uses calories to increase the temperature of the water to the same level as the body temperature.
8. Eat spicy food
Spicy foods such as red peppers and paprika contain the chemical compound capsaicin which has a pungent odour and causes the sensation of burning. Animal studies show that capsaicin increases thermogenesis and improves metabolism in the test subjects while human studies indicate that eating a meal with capsaicin helps to increase energy expenditure and fat oxidation after the meal. Thus, the overall effect is to improve metabolism.
9. Eat Breakfast without fail
British Journal of Nutrition studies show that people who eat breakfast regularly have higher metabolism. They also exhibit reduced appetite after eating a morning meal. The type of nutrition that you eat in the morning also plays a role and healthy food like oats, fruits, vegetables, lean meat and eggs have greater effects on metabolism than unhealthy junk food like doughnuts, pancakes and sugary fruit juices. Consuming coffee without milk or sugar along with breakfast will also help in improving metabolism.
10. Get good Sleep
Research conducted by Stanford shows that the hormone leptin which is responsible for maintaining appetite and energy expenditure decreases by 15 % when a person does not get enough sleep. This indicates that getting at least seven to eight hours of shut eye every night is paramount to maintaining a healthy level of leptin. A good night’s sleep also keeps metabolism at peak levels besides providing a healthy appetite.
Metabolism is so important that the human body dies without it. It helps the body grow and maintain itself. Poor metabolism causes several health problems such as diabetes. Thus, it is vital for human bodies to maintain proper metabolism. The 10 simple and effective ways described above help to increase metabolism of the body.
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https://www.healthline.com/nutrition/10-ways-to-boost-metabolism
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http://goalgain.dk/wp-content/uploads/2016/07/Tremblay.pdf
http://ajpregu.physiology.org/content/292/1/R77
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