Understand Logic:

I’m sure you remember that word, metabolism, when talking about weight loss, but exactly what is it? So for short, metabolism is the process of the body turning our eating into energy. And if you eat the same foods, but as a faster person you’re gonna lose even easier than if you were a slower person. For this, we’re gonna go ahead and talk here, about how metabolism works and a few easy ways you can boost it naturally.

1. What Is Metabolism and How Does It Affect Weight:

Metabolism is the sum total of all the chemical processes doing all the things your body does to keep you alive and working. What your body still needs to be doing, including breathing, moving blood, healing cells, is STILL burning calories, even at rest. Your metabolic rate, or these processes, varies from person to person depending on age, genetics, body composition, lifestyle and more, and they each run at paces that are different.

• Basal Metabolic Rate (BMR): It’s the amount of calories it takes for your body to just keep its basic body functions running quietly, when you aren’t doing anything. About 60 – 75% of daily caloric expenditure is accounted for by this.
• Active Metabolism: It includes the calories burned while exercising and when you’re being active other than physical activity and all calories burned day throughout.
• Thermic Effect of Food (TEF): Not all types of foods burn at the same amount of calories digesting them. Understanding how metabolism works will make them easier and some specific actions you take can make weight loss easier.

2. Eat More Protein to Increase Calorie Burn

It’s protein, though, that really aids in increasing metabolism since it takes more energy to break down and digest protein than fats and carbs. This was coined the thermic effect of food (TEF) — which is what your body burns extra calories to break down protein.

• Choose Protein-Rich Foods: Eggs, lean meats, legume and fish all contain protein. These can add on to your meals and help you burn more calories while filling you longer.
• Include Protein in Every Meal: Eat Greek yogurt for breakfast, chicken or tofu in lunch salads, beans or lentils for dinner, to try and eat a balance protein with all foods you eat throughout the day.
• Protein for Muscle Maintenance: That’s important because muscles burn more calories at rest than fat and we need protein to prevent our muscles from wasting away. But naturally eating protein at every meal will increase your metabolism and keep you in a state of muscle mass.

3. Drink Enough Water and Consider Cold Water:

Stay hydrated because an efficient metabolism requires it. It’s suggested that putting your body in cold water, or cold water at all can stimulate your metabolism at least temporarily.

• Water’s Effect on Calorie Burn: If you drink water, your resting metabolism can soar by as much as 30 percent for an hour. Even cold water might just be enough of a boost, since your body now has to use more energy to make it warm.
• Replace Sugary Drinks with Water: Simply swapping soda, juice or sugary coffee drinks for water is one of the what you can do to decrease the calories you take in and support your bodies natural calorie burning.
• Hydration Throughout the Day: Keep a water bottle nearby to remind you to drink water (to facilitate increased water intake to hydrate and aid in digestion, etc., and to expend energy through drinking). Increasing your water consumption is a slow but easy way to boost your metabolism in little ways.

4. Incorporate Strength Training to Build Muscle:

But if you’re sitting a lot and you spend lots of time at your desk or any other sedentary activity, muscle will burn more calories than fat. Increasing your muscle mass means increasing your metabolism, that is, will help strength training exercises.

• Try Resistance Exercises: All of these are effective ways to build and maintain this muscle, though: weight lifting, bodyweight exercises like pushups, resistance band workouts, elliptical, stair stepping, and walking.
• Focus on Major Muscle Groups: Squats, lunges and deadlifts can be your most effective if you are looking for calories burnt while and after running.
• Consistency is Key: If you are to get the best results boosting your metabolism then you should aim to hit your strength training 2–3 times per week. Strong it makes you feel, strong it tones you, strong it is for weight loss, strong it can be for its effect on body composition, but strong it is: strength training.

5. Get Enough Sleep for Optimal Metabolic Function

Metabolism does suffer from sleep problems, and sleep may cause you to gain weight. Sleep deprivation also fools your body into making more of the hormone addressing your appetite: ghrelin, and less of the one used to quash your hunger: leptin.

• Prioritize Quality Sleep: If you want your body to metabolically function normally you should aim for 7 to 9 hours of uninterrupted sleep per night.
• Create a Relaxing Bedtime Routine: Take off screen time an hour or two prior to bedtime, keep caffeine to the latter part of the day, and set yourself up for a good night’s sleep.
• Sleep and Stress Management: All of this (poor sleep and disruptions in metabolic hormones) is from chronic stress. Practicing meditate, gentle exercise or journaling are all stress reducing techniques you can introduce. In doing so, you’re helping your body use its natural ability to burn calories.

6. Try Short, Intense Workouts for a Quick Metabolic Boost:

Repetition of intense workouts and short rests is known as HIIT workout style. If you’re strapped for time, HIIT is a fantastic way to boost metabolism and you can get by with less time.

• Include HIIT in Your Routine: A HIIT session just 10-15mins is a time efficient way of increasing heart rate to burn more calories all day.
• Keep It Simple: So, instead of exercising, try exercises such as high knees, jumping jacks or burpees with rest in intervals (i.e. 30 seconds of exercises and 15 seconds of rest).
• Adapt It to Your Fitness Level: This means it is modifiable, so it can be done by anyone, no matter how trained a personal trainer they think they’ve become. Instead, incorporate some short HIIT workouts into your week, this will help spice up your week and provide an added little bit of quick metabolism boost but more importantly, will improve your fitness level.

Conclusion:

It doesn’t take extreme action to raise metabolism. You don’t need too much of it, just a small amount of it like eating more protein, drinking more water, strength training, getting good sleeps, and working out shorter can naturally help increase your bodies calorie burning potential. You’ll learn how metabolism works and these simple tips to live by will help set you on the road to better weight loss and healthier life style. The thing is that it is about a habit and doing something, that you’ll be able to do, over a long period of time.