Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions hold your body alive and functional.
However, the word metabolism is often used interchangeably with metabolic rate. The higher it is, the more calories and the easier it is to lose weight and maintain it.
But what should you do to increase your metabolism and your burning?
• Add protein to every meal
Eating food can increase metabolism for a few hours. This is called the thermal effect of food (TEF). It is caused by the extra calories needed to digest, absorb and process the nutrients in your meal. Protein causes the largest increase in TEF. Increases metabolic rate by 15–30%, compared to 5–10% for carbohydrates and 0–3% for fats.
Protein intake has also been shown to be a good regulator of appetite and prevents over-consumption of calories later, while preventing a drop in metabolism, which is often associated with fat loss.
• Do an Intensive Workout (HIT)
High Intensity Interval Training (HIIT) is a high intensity workout. It can help you burn more fat by increasing your metabolic rate, even after a workout, and this effect is thought to be greater for HIIT than for any other type of exercise.
• Improve the quality of your sleep
Sleep is extremely important for good health. Sleeping for fewer hours than you need can increase your risk of many diseases, including heart disease, diabetes and depression. weight.
• Do not sit for too long
Sitting still for a long time is bad for your health, and some health professionals have even called it “the new smoking”. This is partly because long periods of sedentary lifestyle lead you to burn fewer calories and can easily lead to weight gain.
If you have an office job, try getting up every 30 minutes and taking a few steps.
• Say yes to muscle strengthening
Weight training is a very good strategy to not slow down your metabolism. Strength training has been shown to increase metabolic rate in healthy people, as well as in those who have heart disease or are overweight or obese.
Even short-term muscle strengthening workouts seem to increase energy expenditure considerably and help in weight loss or maintenance.
So by making small changes in your lifestyle and incorporating these tips into your routine, you can not only increase your metabolism, but maintain your weight and have more energy in your day!
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