Your metabolism is responsible for converting food and drink into energy, according to the National Institutes of Health. Your age, gender and body size all contribute to your unique basal metabolic rate (BMR). Your BMR is the minimum number calories your body needs to sustain life while it’s in a resting state. This rate accounts for well over 50 percent of the calories you burn each day. A few alterations in diet and lifestyle may help boost your metabolism.
You can give your metabolism a boost by performing physical activity for at least 30 minutes most days of week. Aerobic exercise such as jogging, brisk walking and swimming can increase the number of calories you burn and help to prevent weight gain.
Adopting active hobbies and habits can also contribute a speedier metabolism. Activities such as gardening, climbing the stairs instead of taking the elevator, standing up while using phone and parking farther away from the entrances to building are simple changes you can make throughout your day to enhance your metabolism.
Resistance training is another good way to jump start a sluggish metabolism. Using free weights or a weight machine two to four times a week for 20 minutes can increase your resting metabolic rate for several house after your workout. Keep in mind that muscles burn more calories than fat while at rest.
Say Yes To Breakfast
Eating breakfast helps enhance your metabolism at start of each new day. Your metabolic rate slows overnight after being deprived of food for several hours. Your cells need to be replenished with nutrients or they will adapt to surviving on less by storing fat in anticipation of future deprivation.
Don’t Starve Yourself
Breakfast isn’t only meal that is important for a healthy metabolism. Your metabolism works best when you eat several small meals each day. Eating small amounts every two hours throughout the day helps regulate your blood and encourage your metabolism work at a higher rate. When you skip meals, your metabolic thermostat stop working in order to conserve its remaining energy.
Eat Healthy Foods
Eating nutritious diet that includes plenty of fiber and limited amounts of sugar can help improve your metabolism. Good food choices include whole grains, fish, dark green leafy vegetables, blueberries and tomatoes.
Say No to Sugar
When you eat sugar, you throw your metabolism switch into fat storage mode. High blood sugar levels lead to increased levels of insulin, our body’s signal to store energy as fat.
Spice Things Up
Certain spicy foods, like chili, may raise your metabolic rate. You might consider adding a few hot peppers or jalapenos to your meals.
Drinking at least, eight-ounce glasses of water every day can contribute to a higher metabolism. Cool water works best because your body burns more calories by working the warm the water to your body temperature.
Get Enough Sleep
When you don’t get enough sleep, you may feel hungry even you’re full. Sleep deprivation can lead to overeating, which compromises your body’s ability to sufficiently metabolize carbohydrates. This can result in weight gain and make weight loss more challenging.