The metabolic capacity of the body plays a vital role in weight loss. Once metabolism in the body is efficient, the number of calories burned as much. Therefore, although many people eat a lot, they rarely gain weight thanks to the good metabolism in their bodies. Although dieting is a good way to lose weight, it can cause a shortage of nutrients and cause many health problems. Meanwhile, note that boosting body metabolism is already able to help the weight loss process easier but safer for health.
I. Top 12 useful ways to increase your metabolism
1. Eat more protein in all meals
Eating can increase the rate of metabolism within a few hours. It is called the Thermic effect of food (TEF). The cause is that the body needs to burn calories to digest, absorb and treat nutrients in your diet. Protein is the substance that produces the highest thermal efficiency. It can increase the metabolism rate by about 15-30%, compared to 5-10% with starch consumption and 0-3% when consuming fat. Eating a lot of protein is also proven to make you feel full and stop eating too much. A small study has shown that people eat less than 441 calories a day if their diet is 30 percent protein. Eating a lot of protein can also prevent the process of reducing your metabolism when you lose weight. Protein blocks the loss of muscle mass – an unwanted effect of dieting.
2. Drink plenty of cold water
People who drink a lot of water instead of drinking sugary drinks will be able to lose weight successfully and maintain that weight longer. Because sugary drinks usually contain calories, so replacing them with water will automatically reduce the number of calories you consume. However, drinking water can also temporarily increase the metabolic rate. One study found that drinking about 0.5 liters of water would increase the rate of metabolism at rest to about 10-30% in about an hour. The calorie-burning effect will be even greater if you drink cold water because your body will need the energy to warm it up to your body temperature.Water can also make you feel full. Studies show that drinking half an hour before meals can make you eat less. A study of overweight adults found that people who drank 0.5 lts of water before meals could lose more than those who did not drink about 44 percent of their weight.
3. Practice high-intensity exercises
High-intensity exercises include quick activities and great effort. These exercises can help you burn more fats by increasing your metabolic rate, even when your training is over. High-intensity exercises are often considered to be more effective than other exercises. A study of overweight men showed that high-intensity exercise for 12 weeks could reduce the amount of fat around 2 kg and reduce belly fat by around 17%. So, whether you want to lose a few pounds or lose 100 pounds, high intensity exercises should be a part of your weight loss regimen.
4. Heavy lifting
Muscle has more metabolic activity than fat so that building muscle can increase your metabolic rate. It means you will burn more calories per day, even when you are resting. Lifting heavy objects (such as lifting weights) can help you maintain your muscles and fight the reduction of the metabolism that occurs when you lose weight. A study examined 48 overweight and obedient women (consuming only 800 calories a day) along with exercise, aerobic exercise or antagonistic exercises. After the diet, women who exercise resistance exercises can maintain muscle mass, metabolic rate, and strength. Other women also lost weight, but lost muscle mass and decreased their metabolism.
5. Stand up more
Sitting too much will be bad for your health. The reason is that sitting more will burn fewer calories and can lead to weight gain. In fact, compared to sitting, standing in the afternoon can burn more than 174 calories. If you do office work, you should stand up for a short period to reduce the time you sit. Or you can also buy a desk stand.
[su_note note_color=”#efefef”]Also read: 9 Simple tips to lose weight with a long-hours desk job[/su_note]
6. Drink green tea
Green tea has been shown to increase metabolism by about 4-5%. These teas can convert some of the stored fat into free fatty acids so that it can increase the amount of fat burned by about 10-17%. And because these teas contain very low calories, drinking tea can be good for losing weight and controlling weight. The increased metabolic rate of tea can also prevent excessive weight loss from reducing metabolic rate. However, some studies have found that these teas don’t affect metabolism. Therefore, the effect of tea is usually very small or only true for some people.
7. Eat foods that contain spices
Pepper contains a substance called capsaicin, which increases the rate of metabolism. However, some people cannot eat these spices with moderate volume to produce the good effect. A study of capsaicin, in a modest amount, showed that consuming pepper could burn about ten calories per meal. In 6.5 years, this could reduce the weight by 0.5 kg for men with average weight. If you eat alone, the effect of adding this spice to the food can be very small. However, it will be very helpful if you work with the diet containing many foods that increase the rate of metabolism.
[su_note note_color=”#efefef”]Also read: Top 10 diet-related evidence-based methods of weight loss[/su_note]
8. Have a nice sleep
Lack of sleep can lead to a significant increase in the risk of obesity. The cause is due to the negative effects of the lack of sleep on the metabolism. Lack of sleep may cause increased blood sugar and insulin resistance, both of which may lead to an increased risk of developing type II diabetes. Sleep deprivation has also been shown to increase Ghrelin hormone and reduce leptin hormone. It may explain why people who lack sleep feel hungry and have difficulty losing weight.
9. Drink coffee
Studies have shown that caffeine in coffee can increase metabolism by about 3-11%. Like green tea, coffee also enhances the burning of fat. However, this effect is usually only effective for thin people. One study found that coffee can increase the amount of fat burned in women by 29%, but only increases it by 10% in obese women.The effects of coffee on metabolism and fat burning can also help you lose weight successfully and maintain that weight.
10. Replace fat when cooking with coconut oil
Unlike saturated fat, coconut oil contains a lot of fat with medium chain length. Fat with medium chain lengths can increase the metabolic rate much more than long chain fatty acids such as those found in butter. In one study, researchers found that average chain length lipids could increase the metabolism rate by 12%, compared to long chain fat (only increasing it to 4%). Due to the special fatty acids found in coconut oil, replacing some fats with coconut oil can have beneficial effects on weight loss.
11. Eat more fatty fish
Fatty fish which is rich in omega-3 fatty acids, such as salmon, tuna, and mackerel, all work to boost metabolism and promote more effective weight loss. Also, these fatty fish are good for the brain, and the skin should consume more fish will be the perfect method to protect health, physique, and beauty.
12. Stop dieting immediately
The only diet that people should adhere must be part of a healthy diet, as it is a daily lifestyle rather than a temporary solution. Dieting is a short-term way to lose weight, but it can damage your metabolism. An important part of promoting metabolism is to reduce overall unhealthy fats. It also depends on the measurement of progress – an imperfect part of the diet, because the measurement data do not distinguish the amount of fat from the muscle. A diet of fewer than 1,200 calories (for women) or 1,800 calories (for men) is harmful to anyone who wants to speed up their metabolism. You can lose the required muscle mass and lose health quickly. As a result, you gain weight faster than before dieting.
II. What mistakes make metabolism deteriorate a lot
1. Do not drink water when you wake up
After a long night of rest, the body needs to be replenished with water immediately to restart every cell. Therefore, if you wake up without drinking water will cause all activities of the body to stagnate, which greatly affect the metabolism.
Therefore, to increase the metabolism, you should drink a glass of water as soon as you wake up. The water here is filtered, which can be warm but not cold. One cup of water at the right time can improve metabolism by at least 24%, and the body can absorb nutrients more easily.
2. Drink coffee at the wrong time
There are many of you in the early morning getting empty stomach loaded a cup of coffee immediately. This habit greatly affects the metabolism of the body, the stomach, and even other organs are also affected.
According to experts, the best time to drink coffee is in the morning, which is when you have had breakfast for a while. Especially, at this time the cortisol content in the body is reduced, so coffee will make your mind clear and work more effectively.
3. Do not eat high protein foods
Protein is indispensable in every meal; the most important is the breakfast. Proteins not only help maintain muscle function but also play a crucial role in metabolic processes that produce energy for the body to function. In particular, protein can help the body burn up to 35% of calories after a meal.
Therefore, in the morning you should not ignore protein foods such as eggs, milk, meat, bread, nuts, broccoli, etc. for all-day quality activities.
4. Have breakfast too late
Late breakfast is the biggest influence on the metabolism of the body. Also, this habit raises the risk of metabolic disorders, obesity, gastric ulcer and type II diabetes. Therefore, you should eat early, preferably 1-2 hours after waking up and not after 10 am.
5. Skip yogurt
Yogurt is a necessary food for breakfast and better than fried potatoes, greens, and pastries. Yogurt contains high levels of probiotics and calcium which increase the ability to burn fat twice, boost metabolism. Also eating yogurt in the morning is to help to have beautiful skin, reduce fat accumulation in the waistline.
Changing your lifestyle along with the above 12 ways can increase your metabolic rate. High metabolic rates can help you lose weight, maintain a healthy weight and give you more energy.