Metabolism is the process by which the human body converts food into energy. A high rate of metabolism means a better rate of conversion and a fitter body. A direct result of slow metabolism is weight gain. However, using some hacks, one can not only increase their rate of metabolism but can also ensure that their weight stays in control, especially after 30 years of age.
Here are 8 proven ways to increase your metabolism:
1) Don’t Skip Meals, especially Breakfast
Ensure that you have a healthy breakfast, within an hour of waking up. This is essential as the body has fasted through the night and it now requires energy to function properly. In fact, try not to skip any meal.
2) Make Whole Grains your Best Friend
Look for recipes that use whole grains such as barley, ragi, oats, brown rice, quinoa, etc., as they have a high fiber content. As it is harder to chew whole grains, the mouth, which has to work harder, will be able to burn up to 10 percent more calories.
3) Exercise, even if its a Mini-Workout
Muscles burn fat faster than anything else. So to build muscles, try to do at least 120 minutes of strength training in a week. Complement that with three, rigorous 45 minute sessions of cardio per week. According to Dr. David Nieman, one can lose a pound of fat every fortnight as a result of the calories spent during a workout and the ones that get burned afterwards because of an increased rate of metabolism.
Suppose, you do not have the time for a complete workout, work up a sweat by doing a short intense 2.5 minute workout. This would result in burning of upto 200 calories afterwards.
4) Introduce Intensity Variation in Exercises
The body can get used to an exercise regime and then get into a rut, thereby negating the effect of the exercise. Using intensity variation keeps the body on its toes and helps it to burn more calories per exercise session.
If the levels of cortisol, the stress hormone, are very high, it suppresses the body’s ability to burn fat. Therefore, whenever you feel too stressed, take a minute, breathe deeply and try to de-stress yourself.
6) Snack More, even Before Bed
Rather than having three full meals, have six mini-meals of which three are proper meals and the remaining three are snacks. Consume a snack that contains 100-200 calories just before you sleep. This will help to burn fat even while you are sleeping.
7) Spice up Food, use more Cinnamon
Hot and warm spices, like cinnamon, chili, and cayenne pepper among others, not only spice up your food, but also trigger your metabolism and cause you to burn more calories. These spices increase the body temperature, which in turn, increases the rate of metabolism.
8) Indulge, but only at Times
Every now and then we crave for a dessert. Instead of giving in to your sweet cravings, have a piece of dark chocolate, a cup of black coffee or a cup of green tea, when this happens. All these products contain antioxidants like catechin, which help in activating the metabolism.