The term “metabolism” describes all the chemical reactions in your body that keep your body alive and functioning. It is very important to keep your metabolism high, especially if you want to lose weight and keep it off. Increasing metabolism can also boost energy and make you feel better.
Your metabolism depends on various things, from the type of food you eat to the amount of sleep you get. Though we’re all born with a certain metabolic level, some people (due to genetics) are blessed with speedier metabolism than others. Making certain lifestyle changes can increase your metabolism naturally and give you more energy.
- Regular exercise: Early morning workouts boost your metabolism and help the body burn calories all day long. One study found that 45 minutes of cardio exercise helped to speed up energy expenditure for up to 14 hours afterwards (www.msn.com). Cardio interval training also increases post-exercise oxygen consumption and metabolism for up to 24 hours afterwards.
- Stay hydrated: Start your morning with a glass of water and stay hydrated throughout the day. Besides avoiding the negative effects associated with dehydration, this will help the body to expel toxins, keep skin clear and moisturized, and keep muscles energized. If you cannot have plain water morning, drink warm lemon water. It helps your body rehydrate after sleep, flushes out toxins, stimulates the digestive systems, and provides the body with Vitamin C.
- Get enough sleep: Not getting a good night sleep can affect your metabolism, your weight, and your hormones. Many studies have found that sleep-deprived people prefer larger food portions, seek more calories, and experience signs of increased food-related impulsivity, and more fatigue, all of which can take toll on your health and your metabolism. Getting good quality sleep can reset any metabolic damage and result in a better weight outcome. Aim for a healthy level of sleep, as recommended by the National Sleep Foundation
- Never skip breakfast: This is a common mistake many people make, thinking it will save calories. Skipping breakfast even just once per week could spike your insulin and increase your risk for type 2 diabetes by 20 percent. So, make sure you eat a nutritious breakfast on regular basis. Eat a breakfast high in fiber and protein. Healthline says that eating food can increase your metabolism for a few hours. – This “thermic effect of food” is caused by the extra calories required to digest, absorb and process the nutrients in your meal. Choose nutrient rich foods that are high in protein and fiber, like eggs, oatmeal or fresh fruit. These foods will help to keep your insulin levels stable and also help you feel full and satisfied for a longer period of time.
- Avoid stress: When you’re under stress, whether physical or emotional, your body reacts by releasing a number of hormones that are linked to fat storage. While the stress may initially increase your body’s calorie-burning abilities, it will deplete muscle and reduce your metabolism (www.livestrong.com). So, make sure you keep stress at bay. There are various strategies to beat stress – choose those that work the best for you.
Practicing these good habits will encourage you to adopt other healthy habits over the course of the day. This will keep you active, energetic and fit.