"Metabolism," "increase your metabolic rate," "boost your metabolism’, etc. are very commonly used words by your yoga teacher, nutritionist, gym trainer, and many of us. What is metabolism? Metabolism is the chemical reaction in the body that keeps it functioning. If your metabolism is faster, you are fit and perfect. Perfecting metabolism rates is important.
Metabolism is responsible for converting nutrients into energy from the foods you eat. This provides your body with the energy it needs to move, digest food, improve blood circulation, breathe, and repair damaged tissues and cells.
Your body constantly expends energy on vital processes like digestion and breathing. Your body's use of energy for these processes is controlled by your metabolism.
There are two categories of metabolism: catabolism and anabolism. Catabolism is the breakdown of organic matter, and anabolism uses energy to construct components of cells, such as proteins and nucleic acids.
BMR vs. RMR
Both the basal metabolic rate (BMR) and the resting metabolic rate (RMR) calculate how many calories your body needs to survive and function normally. Although they have slightly different meanings, the two terms are frequently used interchangeably.
What is BMR?
Your basal metabolic rate calculates the minimum number of calories that your body requires to carry out essential tasks. Functions like pumping blood, digesting food, breathing, balancing body temperature, and hair and skin growth.
What Is RMR?
Your body requires the amount of energy known as your resting metabolic rate to function while at rest. RMR takes into account additional low-effort daily tasks in addition to fundamental bodily processes.
These activities include eating food, walking, using the bathroom, and sweating.
There is evidence that a fast metabolism can help support weight and overall health.
Here, we will tell you eight steps to boost your metabolism faster and better.
1. Get enough sleep
Lack of sleep is one of the major causes of increased weight. This may be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels, anxiety, and many other health issues.
2. Stay active and workout
To stay active, do whatever is possible. A daily workout, gym, a run, or engage in some household core. Avoid long sitting hours, try taking a break, walking, or stretching. Cardiovascular exercise like running, swimming, aerobics, and walking has the ability to stimulate metabolism.
3. Eat spicy food
Spicy and hot foods are not just for your taste buds; they also promote a higher metabolism. Hot foods, such as chillies, Indian spices, jalapenos, and peppers, may increase body temperature. Body temperature and metabolism are interrelated. As you burn energy, heat is released, and the internal body temperature increases.
4. Drink enough water
Water is life. Its keeping body clean, cool or making metabolism better you need to drink enough water.
5. Check your calcium needs
According to research, the necessary mineral calcium might increase your basal metabolic rate, which facilitates weight loss.Researchers discovered that a diet high in calcium and low in calories increased fat reduction by 42%, as opposed to only 8% for a diet low in calories alone. You need calcium for bone health, muscle function, and a high metabolism. A glass of milk is not sufficient; go for a calcium citrate supplement to supply the calcium you need.
6. Multiple meals
Include healthy snacks or mini-meals instead of three large square meals. Eating multiple small meals throughout the day keeps a steady stream of energy available to your body. Along with three main meals, you can have sprouts, fruits, salads, shakes, or nuts every 2-3 hours to boost your energy level and combat many health complications. Mini-meals can aid in stabilizing blood sugar levels, provide nutrients to the body, make your metabolism more efficient, and don’t affect your body when meals are skipped.
7. High intensity workout
High-intensity training (HIIT) involves quick and very intense bursts of activity. It helps you burn more fat by increasing your metabolic rate, even after the workout. This effect is believed to be greater for high-intensity workouts than for other types of exercise. So you lose fat and boost your metabolic rate.To start with, choose a modality, such as running, that you are already familiar with.
8. Eat protein
When you eat protein, you burn more calories because your body has to work harder to digest the food.Protein digestion increases metabolic rate by 20–35%, while carbohydrate digestion increases metabolic rate by 5–15%. This is referred to as the "thermic effect" of food.
Increase your metabolic rate naturally by making changes to your eating plan, workout routine, and sleeping routine. Getting plenty of physical activity is the best way to support a metabolism, which has many health-promoting benefits. It is said that coffee and green tea can boost metabolism instantly; try it!