Though metabolic rate is determine from genetic, age, gender and body size, but it can be increased or decreased by making some changes to one’s life-style and eating habits. Some people has fast metabolism, some has slower, all this matters because the rate at which yours body burn calories and convert fuel into energy can also affect the speed of gaining or losing weight and how much you are at risk of being attacked by diseases like “diabetes.” Before you put all the blame of not losing weight you must know that “Metabolism” is not the only factor that can be held responsible for gaining or losing weight.
Let us share the best ways you can increase your metabolism.
Eat small but frequent meals
It is better to eat 6 small meals rather than eating 3 huge meals per day. Eating the short meals and staying active can increase the metabolism. Peeke says, “small meals will also prevent you from going without food so long that you become so hungry you overeat.”
Make your pace first
Liz Applegate, Ph.D., professor of nutrition at the University of California, says, “Your body is programmed to defend your usual weight, So if you suddenly drop 1,000 calories from your diet, your resting metabolic rate (the number of calories your body burns to maintain basic bodily functions, such as breathing and heartbeat) will automatically slow down, because your body now assumes that you’re starving.”
Never skip the Break-fast
Breakfast is undoubtedly the most important meal of day, as it gives you energy and stamina to kick starts your day and keeps you active if you eat the right food, of course. According to studies, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again,” explains Barbara Rolls, Ph.D., professor of nutrition at Penn State University
Susanna Holt, Ph.D. says, “High-fiber carbohydrates take longer for your body to digest and absorb than fats; thus they don’t cause rapid changes in your blood sugar, so your hunger is kept at bay longer.”
You can rely on Proteins
Research reveals that protein can boost your metabolism, causing you to burn an extra 150-200 calories per day, says Jeff Hampl. “Protein is made up mainly of amino acids, which are harder for your body to break down, so you burn more calories getting rid of them,” he explains.
That doesn’t mean you have to live on the high-protein Atkins diet. But you should make sure that 10 to 35 percent of your total daily calories come from protein.
Sources of protein
According to Hampl, “Aim to have a serving of protein, such as nuts, a small can of tuna, or a piece of low-fat cheese, at every meal and snack,”
Say No to Alcohol
Studies showed, drinking alcohol before a meal can make you eat 180 more calories more. Drinking with is meal in not a nice idea at all as other research has found that, “the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat in our body.”
According to a study published by American Society for Nutritional Sciences Journal of Nutrition, “Women, who consumed milk, yogurt, and cheese 3-4 times a day, lost 70 percent more body fat than women who didn’t eat dairy.”
Add some spice!
According to a research at Laval University in Canada “spices transiently increase your metabolic rate, In addition to that the pepper eaters had less of an appetite, Tremblay found, probably because the spiciness of the food made them feel full. So you can just spice up your favorite food to increase your metabolism.
Exercise with weights
Westcott explains “with the passage of time, your resting metabolic rate decreases, but weight training can quicken right back up again. A pound of muscle burns up to nine times the calories a pound of fat does.”
If you find it difficult to fit in yourself in 30 minutes workout, you can do your aerobic exercise in smaller intervals, like 5, 10, or 15 minute sessions. Aronne says, “people who do interval training twice a week lose twice as much weight as those who do just a regular cardio workout.”
Westcott says, “Since your body is working harder, it’s a more intense workout – and you therefore burn more calories.”