6 Tips to Boost Your Metabolism and Lose Weight

18 August, 2020
If you want to boost your metabolism and lose weight in a healthy way, you should consult with your doctor and incorporate a series of guidelines and healthy habits into your lifestyle.

Have you ever asked yourself how to boost your metabolism and if doing so can really help you lose weight? If that’s the case, don’t worry. In the article below, we’ll provide all the information you need to know on the subject.

When it comes to losing weight and making your body look great, many people worry about not knowing what they can change in their everyday habits. Often, the issue revolves around two concrete aspects: Diet and physical activity.

Your metabolism is a chemical process through which your body converts the food and beverages you consume every day into energy. This keeps your organs working at their optimum levels and facilitates many other tasks during the day that benefit your overall health.

Although you’re burning more calories when you’re engaged in high-level physical activity, even when you return to a resting state your metabolism continues to function to improve circulation and respiration.

What is metabolism?

The Guide to Metabolic Biochemistry defines metabolism as “the enormous set of chemical reactions subsequent to digestion and absorption responsible for producing energy or synthesizing macromolecules.”

In other words, metabolism is a set of chemical reactions through which the body transforms foods and drinks into energy. These reactions occur in the cells of the body every day.

Metabolism is related to a variety of factors, such as age, sex, or body size. It’s a complicated process that’s not always easy to understand right away.

The experts from KidsHealth point out that “it’s not surprising that many people think of it in its simplest sense: as something that influences how easily our bodies gain or lose weight.”

With this in mind, you should understand that, in order to boost metabolism, you need to consider various factors. Based on factors like age, sex, lifestyle, you and your doctor can decide what’s best for you. What’s more, you can keep the following tips in mind.

6 tips to boost your metabolism and lose weight

In order to lose weight, once you’ve talked with your doctor about what you should do and what’s best for you, you can consider taking advantage of some of the following tips

1. Divide your meals into several portions to boost your metabolism

2 healthy salad

In order to boost your metabolism, rather than just eating 3 main meals, you can add a few snacks in between them. That way, you’ll be consuming 5 or 6 total meals per day and you’ll avoid feeling hungry.

If you starve yourself during the day and don’t provide your body with enough calories, it reacts by lowering your body temperature and saving energy. Therefore, the key to keeping a high metabolism is to choose foods that are rich in vitamins, minerals, and fiber – and are also low in calories. These help you feel full and curb hunger pangs. These cause a greater sense of satiety and help to stop you from binging on processed sugar, flour products, and harmful fats that provide very little nutritional value.

In an article written by a group of nutritionists from the University of Florida indicates that it’s important to adopt a diet that includes the five food groups in order to obtain health benefits. In other words, you need to consume fruits, vegetables, grains, proteins, and dairy products.

See also: Lower your blood sugar with these foods

2. Increase your protein intake

While you don’t want to base all your food intake on proteins, it’s a good idea to increase the amount you consume to enhance your physical performance and burn more calories.

By adding protein to your daily diet you’ll gain more muscle mass and promote the burning of fat for a slimmer physique. Of course, only choose the higher quality proteins that meet the needs of your body’s organs. Some of those can be obtained from the following:

  • Eggs
  • Fish
  • Lean meats
  • Spinach

3. Get plenty of sleep

3 goog sleep

According to a study published by the Journal of Sleep Medicine, people who have poor sleep quality are at a greater risk of gaining weight compared to people who get good sleep.

This is because their metabolism slows down due to an alteration in the hormones known as ghrelin and leptin. Ghrelin is responsible for triggering feelings of hunger while leptin is what generates a feeling of fullness.

When you don’t sleep properly you’re likely to feel more hungry – both at night and during the entire day. At the same time, it can put you at risk for problems like obesity and type 2 diabetes.

4. Increase your fluid intake

Many people still don’t understand how beneficial it is to drink a lot of water during the day. This is true even when they know that water is the liquid that remains in the body and contains a multitude of essential functions.

A body that’s dehydrated has difficulty properly using energy stores and this leads to a greater accumulation of fat. Therefore, some specialists hesitate the rule out the hypothesis that drinking water is a key factor in supporting multiple processes in the body.

Therefore, if you want to stay healthy, you should make a point of drinking plenty of water every day. Therefore, you can rely on the consumption of fruit juices and water with lemon juice.

We recommend you read: Detox diet with lemon

5. Exercise to boost your metabolism

4 get exercise

Physical activity is the best way to boost your metabolism. A combination of high-intensity cardio with weight training will burn stored fat and promote the increase of muscle mass.

It’s important that you spend at least 30 minutes a day exercising every day. If you already lead a very sedentary lifestyle, don’t try to start out with a high impact routine because it could lead to injury. The best thing to do is to increase your workout levels gradually as your body adjusts.

6. Increase your fiber intake

Fiber is one of those essential nutrients that can’t be left out of your daily diet. It fulfills important functions like supporting healthy digestion, removing cholesterol, and helping you feel full for longer.

Therefore, many suggest that consuming fiber (within a balanced diet) can help you boost your metabolism and become more healthy.

Some sources that contain fiber that you can consume on a regular basis, according to the Spanish Heart Foundation are the following:

  • Oats
  • Brown rice
  • Green leafy vegetables
  • Apples
  • Pineapple
  • Cantaloupe
  • Papaya
  • Chia seeds
  • Ground flaxseed
  • Nuts

Metabolism depends on a variety of factors

When it comes to boosting your metabolism, you must understand that it’s a complex process. It doesn’t depend only on the goal you’ve set, but also a multitude of other factors. For example, age, sex, overall health, lifestyle, and more. Therefore, you should consult with your doctor about what’s right for you.

To conclude, remember that all of these tips should become a part of your healthy everyday lifestyle in order to be effective.

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  • McGuinness, O. P., & Shiota, M. (2017). Carbohydrate metabolism. In The Clinical Chemistry of Laboratory Animals, Third Edition. https://doi.org/10.1201/9781315155807
  • Griffin, B. A. (2013). Lipid metabolism. Surgery (United Kingdom). https://doi.org/10.1016/j.rx.2015.01.009
  • Wyss, M., & Kaddurah-Daouk, R. (2000). Creatine and Creatinine Metabolism. Physiological Reviews. https://doi.org/10.1016/0346-251X(87)90063-7
  • Dahl, Wendy. 2019. “[FS319] ¿Cuántas Comidas Debo Comer Cada Día?”. EDIS 2019 (6). https://journals.flvc.org/edis/article/view/107922.
  • Van Cauter, E., Spiegel, K., Tasali, E. y Leproult, R. (2008). Consecuencias metabólicas del sueño y la pérdida de sueño. Medicina del sueño, 9, S23 – S28. https://doi.org/10.1016/s1389-9457(08)70013-3
  • Maria Adams, MS, MPH, RD (2009). “Dietas Desacreditadas de Desintoxicación”. Western New York Urology Associates, en línea. https://www.wnyurology.com/content.aspx?chunkiid=177885
  • Fundación Española del Corazón, en línea (09/04/2020). https://fundaciondelcorazon.com/nutricion/nutrientes/837-fibra.html