The term ‘metabolism’ is often talked about when it comes to fitness, nutritious eating, and weight loss. It is a well-known misconception that we cannot influence our metabolism since it is heritable. However, regardless of whether you have a slow metabolism or not, there are plenty of ways to increase it naturally. Some people can consume high-calorie foods yet remain slim, which is attributed to their metabolism. On the other hand, others may gain weight even after eating very little. Therefore, those looking to jumpstart their metabolism should take a few steps to increase it.
What is metabolism?
Metabolism constitutes all the energy expended by our bodies throughout the day, both purposefully and involuntarily. This includes our Basal Metabolic Rate (BMR), the calories burned during exercise, and other activities that require energy. Knowing how to boost one’s metabolic rate is essential to understanding how our bodies manage energy. Exercise is only one small part of the equation; numerous processes of the body, both voluntary and involuntary, additionally contribute to the total calorie expenditure.
Exercise plays a part in your metabolism, accounting for approximately 10%. The remaining 20% of your metabolic rate is attributed to non-exercise energy usage, which includes activities like walking, standing, and fidgeting. The largest component of your metabolism is your Basal Metabolic Rate, which accounts for the calories your body requires to survive. This includes digestion and the proper functioning of your organs. Even if you exercise regularly, you can only directly affect 10% of your metabolism.
Science has provided us with natural ways to increase our Basal Metabolic Rate (BMR) in order to boost our metabolism. Try the following to see your metabolism rise:
Eat more proteins.
Protein is the most efficient way to boost your basal metabolic rate (BMR). It takes up to 30% of the calories consumed during the digestion process, whereas carbohydrates use about 10% and fats even less. Eating a diet that is high in protein can also help you feel fuller for longer, reducing the urge to overeat.
Opt for HIIT over cardio exercises.
High-intensity interval training (HIIT) is highly regarded for its capacity to burn fat at a far greater rate than other forms of exercise. Additionally, HIIT can cause an individual’s metabolism to increase long after the workout has concluded. As a result, HIIT has been found to be one of the most effective methods for burning substantial amounts of calories.
High-Intensity Interval Training (HIIT) is a type of interval training that involves alternating between brief, intense exercises and short periods of rest. Typically, HIIT sessions only take about 30 minutes of your time. This type of workout increases your heart rate and keeps it raised throughout the session. As a result, HIIT triggers a special process called Excess Post-exercise Oxygen Consumption (EPOC), which continues to burn calories even after 36 hours of completing the workout. This means that your metabolic rate will remain elevated for a short time, allowing you to continue to reap the rewards of the HIIT session long after you’re done.
Drink cold water.
Drinking plenty of water is essential for a healthier you. It is proven to increase your metabolic rate by 20–30%, which lasts for an hour. To reap the most benefits, opt for cold water over room temperature. Additionally, it will be easier to satisfy your thirst and help you feel full, which naturally suppresses your appetite.
Load up on spicy foods.
If you can handle a bit of spice, you should definitely take advantage of the metabolism-boosting effects of peppers. Containing a substance called capsaicin, they can aid you in your weight loss journey by increasing your metabolic rate over the long term. While the effects may not be life-changing, they could still contribute to healthier eating habits and an improved metabolism.
Sip on green tea or coffee.
Green and oolong teas are great options to help boost your metabolism by up to 4–5%. These teas are low in calories and can aid in weight loss and weight maintenance when consumed without processed sugar. Also, they help convert fat deposits into free fatty acids, which can increase the amount of fat lost by 10–15%. If you prefer coffee, good news: Caffeine can increase metabolism by 11%, and it also triggers up to 30% more fat burning. You can check out PhenGold UK Metabolism Booster here.
Boost Your Metabolism Naturally today.
If you want to naturally increase your metabolism, making small changes to your diet, doing high-intensity interval training (HIIT), and getting adequate rest are the best ways to do it. Start by creating a balanced diet that reduces hunger and incorporates dietary supplements to control your appetite. Make sure to get regular physical exercise by performing HIIT, as this will improve your metabolism and keep stress levels low. All of these steps will ensure that you are making gradual progress and properly speeding up your metabolism.
If you want to naturally boost your metabolism and burn more calories each day, try to implement some simple changes to your routine. Substitute snacking with regular, nourishing meals, and focus on including plenty of exercise in your daily life. Drinking plenty of water and getting enough restful sleep can help your body adjust to eating less. By investing in these natural methods, you will start to observe your BMR (Basal Metabolic Rate) naturally decrease.