Ways & How

How to Increase Metabolism Naturally

How to Increase Metabolism Naturally

According to nutritionist Haley Barton, various factors, “including genes, sex, age, hormone levels, body size and composition, and activity levels,” influence metabolism. The only factor among all these that you have full control over is your activity levels. Although food has a minor effect on how your body burns energy, avoiding certain foods can also alter your metabolic rate, Barton said. "Particular foods do not slow down metabolism per se, but eating refined grains and sugar will lead to a spike in your blood sugar." So you may be wondering about ways on how to increase metabolism naturally? The key is in tweaking your activity levels and being wise about your food choices. Refer to the specific answers below.

  1. Intensify your exercise routines. Sure, you run, take brisk walks, swim, bike, or dance about 30 minutes a day, but if you do these activities at a more relaxed and leisurely pace, your body won't work as hard to burn up energy. Instead, it only goes into a slow burn mode less likely to result in weight loss.

  2. What you should do is ramp up the speed at which you perform your exercises without compromising your health.

    ou can increase your speed a bit for about a minute and go back to your normal pace for about 90 seconds. Then, repeat switching between an intense and normal pace. Repeat this about five times twice a week. According to functional medicine specialist Mark Hyman, this helps your mitochondria, your cell's powerhouse, and makes them burn fat efficiently throughout the day.

  3. Building muscles helps boost your body's metabolism. Why? Muscle uses more energy than fat, which means that the more muscles you have, the more energy or calories you burn even without exercise. Add strength training to your fitness regimen; these types of exercises include pushups, ab-based workouts, squats, and light weight lifting. If you have pre-existing health conditions, it's wise to consult your doctor first so you know what activities you can and should not engage in.

  4. Sleep at least 7 hours every night. That's because less sleep can slow your metabolism, as your body goes into preservation mode. Aside from this, you also are more likely to crave salty, sugary, and greasy food, according to some studies.

  5. Eat right and regularly. If you starve yourself, your metabolism will slow down, as it tries to preserve what little energy you have so you can accomplish your daily tasks. Better yet, eat often during the day but in small portions. This will keep your metabolism activated the whole day.

  6. It's recommended that you eat egg whites, fish, chicken, lean meats, plant-based proteins like soy, nuts, and beans, chili peppers, lentils, and whole grains. They give you the protein your body needs and are more likely to make you feel fuller even in small portions. Drink water, green tea, milk, and small amounts of coffee as well so you support your metabolism's burning effect. Keep the chips and other “junk” food at a minimum if you can't eliminate them completely. You can taper down your junk food consumption so you're more likely to persevere in establishing good eating habits.

Eating a hearty, nutritious breakfast is also an important aspect of how to increase metabolism naturally. This is because it activates your metabolism and gets it going for the day. A study has found that those who eat a hearty breakfast were more likely to keep their weight down. That's one good reason to load up on your favorite whole-grain treats and protein-rich breakfast items!


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