We all hear those buzzwords ‘boost your metabolism’ being thrown around in the health and wellness space. But how can we go about doing this?
Your metabolism describes the rate at which the body uses energy (burns calories). Although the speed of your metabolism can partly be determined by your genetics, sex, age, lean muscle, and body fat percentage, there are several things you can do as part of a healthy lifestyle to increase the rate your body burns calories. Here are some of the best ways you can do so.
Despite the increasing popularity in intermittent fasting, your body needs to have a regular intake of energy in order for your metabolism to keep ticking over nicely. If you last for hours and hours without eating, your body will start to slow down the metabolism to save energy. Providing your body with regular nutrition can have the opposite effect and gives your metabolism a boost. Aim to eat 3-4 meals a day with a few snacks in between.
Start Weight Training
Heading to the gym to do some resistance training to gain strength and build more muscle. Muscle has a higher metabolic rate than fat, meaning the more muscle you have on your body, the more calories you will burn at rest. This can also counteract sarcopenia (loss of muscle mass with age).
Water is essential for metabolism to function correctly. It’s also important in order for you to maintain a good level of general health. Severe dehydration can have serious consequences on the body. Staying hydrated may also help you to lose weight if that is your goal. Aim to consume around 1.5-2 liters every day, and even more if you’re regularly performing high-intensity exercise.
Decrease Your Stress
Stress signals danger to the body. Cortisol, the main hormone that is released when we are under stress, can have a negative effect on our metabolism. High cortisol has been linked to disordered eating and slow metabolic rate. Try to reduce your stress as much as possible. Reduce your workload, take regular rest days, and practice some form of mindfulness or meditation.
Eat Your Fruits And Vegetables
Fruits and vegetables contain essential vitamins and minerals that are required for all of the metabolic reactions that take place in our bodies. In particular, the B vitamins are key to maintaining and boosting your metabolic rate. Try and eat a range of fruits and vegetables of all colors to give yourself the best chances of getting enough of every essential nutrient. Eat the rainbow!
Get Enough Sleep
When you lack sufficient sleep, your cortisol increases, which can slow down your metabolism. The hunger hormone, ghrelin, also rises, which may cause you to overeat the wrong types of foods. Make sure you get between 7-8 hours of sleep every night to help your hormones stay balanced.