Every time we eat or drink something, the body is responsible for digesting and dispersing the nutrients to every organ. The metabolism is the process responsible for converting food into energy. Its rate is determined by age, weight and sex. If you want to learn how to increase your metabolism and lose weight, get started reading this article now.
Remember that the higher your metabolic rate, the more calories you’ll burn and the quicker you’ll lose weight. If you’re not lucky enough to count yourself among the chosen few that can eat all they want and never gain weight, then this article will really help you out.
Avoid canned foods with BPA
Although most cases of obesity are due to lack of exercise and poor eating habits, researchers have found another culprit: bisphenol-A, better known as BPA. This compound is found in everything you eat that’s packaged in plastic. A study published in the American Medical Association Journal found that obese children have high quantities of BPA in their bodies. Therefore, it’s best to eat only fresh fruits and vegetables.
Add foods high in folic acid to your diet
Eating foods rich in vitamin B9 can help fight obesity. Numerous studies show that folic acid can protect against the damaging effects of toxins like BPA and other similar estrogen-like chemicals that have been linked with many types of cancer, especially cancer of the breasts and prostate.
Eat Cruciferous Vegetables
Cruciferous vegetables are full of vitamin B9 and include Brussels sprouts, cabbage, cauliflower, kale, chard or broccoli. The more you eat, the better your chances of reducing your risk for obesity, cardiovascular disease, dementia, cognitive impairment or depression.
Replace soft drinks with tea or water
Soft drinks are a big contributor to excess weight and have been linked to all sorts of diseases. They contain high fructose corn syrup, which is associated with high triglyceride levels. It’s even been found that light or diet soda interrupts the processes of good bacteria in your body and can cause inflammation.
Starting the day with a good breakfast is an important step to increase your metabolism. Why? Because you’ve spent the past 6-8 hours sleeping, your body has worked diligently to repair itself and this takes a lot of energy. Skipping breakfast lowers your metabolism because the last thing your body wants to do when it’s hungry is burn calories.
Eat yogurt as a snack
Yogurt is a great source of calcium and a healthy snack. Lately, there has been a lot of buzz about Greek yogurt because it contains more proteins than other types of yogurt. Protein not only takes longer to digest, it also helps burn more calories. Greek yogurt is a wonderful option for breakfast or a snack. If you like a little texture, try adding walnuts, almonds or fruit to your Greek yogurt.
Drink tea or coffee (in moderation)
Green tea offers many benefits. It contains EGCG, a catechin that will help increase your metabolism. Coffee contains caffeine which raises your heart rate, meaning you’ll burn more calories (as with exercise, if you increase your heart rate, the more calories you burn.) Another advantage of drinking warm beverages is that you have to drink them much more slowly than other liquids, which slows down your intake of food and keeps your blood sugar in check.
The amount of sleep you need depends on several factors, but the average ranges between 6 and 8 hours a night. If your sleep is restorative, you’ll feel better the next day. The relationship between sleep and metabolism has been detailed before on our site, so you can see why it’s a good idea to get a decent night’s sleep. Not getting enough sleep, on the other hand, will cause you to gain weight because the metabolism will slow down and you’ll be awake longer and want to eat more.
Increase your training intensity
If you exercise twice a week, try to increase it to four times a week. The body adapts itself to routine and so does the metabolism. If you want both to be well trained and work better, don’t hesitate to up your workout intensity by increasing the number of workouts or their length.
It’s important to include high intensity training so that the body continues to burn calories even after you leave the gym (afterburn effect). Bodybuilding exercises are also useful because they help convert fat into muscle and force the metabolism to burn more calories.
Eat spicy foods
One of the best known examples is Cayenne pepper, which is useful for accelerating the metabolism. The spicy flavor is the result of a chemical compound called capsaicin, which is involved in various metabolic processes. It also possesses antioxidant and anti-cancer properties.
Think about what you eat
Many say that we need to eat rationally and not by how we are feeling. Tuna and grapefruit are foods that speed up your metabolism, for example. Consciously choose what you put on your plate for lunch or dinner.