You must have observed that we all have different preferences for food and dietary nutrients. But there are a few interesting facts:
- Some of us gets hungry more readily than others. In simple words, even after a regular meal consumption, some of us wants food more periodically.
- The speed and pace of digestion, assimilation and excretion is also different.
- Even with intake of similar nutrients (such as in families), the body weight is different in different individuals.
Why is that so? One simple explanation is – difference of metabolism in different individuals. The metabolic rate is dependent on several factors such as the area/ environmental conditions you live in (hotter the climate, higher will be the metabolism), the food you consume (fiber rich foods are metabolically superior than processed foods), profession (dynamic individuals have higher basal metabolism versus sedentary) and duration, nature or pace of exercise you perform on a daily basis. The faster your metabolism is, the more calories you will burn.
It is imperative to understand that healthy metabolism is important in:
- Maintaining healthy weight
- Enjoying a normal digestive system
- Propensity to have high levels of energy that are mediated by hormones and chemical mediators
Take a look at 10 useful tips that can help you in improving your metabolism rate.
1- Healthy Sports
Engaging yourself in sports mediated activities is helpful in enhancing the metabolism by increasing your heart rate and resting rate of respiration. The best exercises to increase your heart rate includes jogging, swimming, running, etc. One pound of muscle can burn 40 to 50 calories, while one pound of fat can burn 6 to 10 calories
2- Uptake of Vitamin D
Calcium and vitamin D are believed to have synergistic benefits when consumed together. Calcium speeds up the basal metabolic ratio; while vitamin D helps the body to absorb this calcium and thus, creating an overall sync within your body.
3- Eat Sea Food
Increase your intake of seafood (such as mussels, shrimps, tuna, oysters etc.) that are known to stimulate your body’s Leptin production. Research suggests that metabolism enhancing chemicals like leptin are produced in our body and are under the influence of certain dietary ingredients. Leptin is an appetite controlling hormone.
4- Eat Healthy Breakfast
After an over-night fast, your body will definitely crave for some high quality fuel to kick start your day with shine. However, you cannot consume a very heavy breakfast since your digestive system is still recovering. That’s why choose dietary sources that are refreshing and full of nutrients but low in calories. Yogurt, green tea, milk, and some fresh fruit juices are some good options to start your day with.
5- Do Interval Training
Interval training allows you to burn more calories. It’s far better to do exercise in an interesting manner instead of doing it for hours to make your muscles stick.
6- Maintain healthy sleep regimen
Consistence sleep can greatly help in to increase your metabolism. Research indicates that 8 hours of uninterrupted sleep is all you need to maintain healthy metabolism, digestion and hormonal stability.
7- Ban All the Beverages from Your Home
Soda, beverages, and other artificial drinks can adversely affect our lives. Beverages contain fructose, which can increase your body fat stores and slow down your body’s working capacity. In addition fructose corn syrup in all the aerated beverages is known to play an essential role in the pathogenesis of tupe 2 diabetes and insulin resistance.
8- Drink Plenty of Water
Water is the best drink that can dissolve all types of solutes including fatty acids, lipids, carbohydrates, proteins, and all types of starches. It’s a great tool for digestion. A recent research has shown that drinking plenty of water can reduce your body fats and it is an essential metabolism booster.
9- Exercise on regular basis
People claim occasionally that they did exercise for a week, but it did not affect them. You have to be constant in exercising if you want lasting results. So, make it a habit to exercise on a daily basis. It may be a morning or an evening walk for half an hour.
10- Be Happy Always
Always be happy because stress can increase cortisol hormone in your body, which is responsible for mobilizing fatty acids and lipids to abnormal places.
In addition, incorporate metabolism boosting foods in your daily diet; such as:
- Nuts like almonds, hazelnuts chestnuts
- Green leafy vegetables like broccoli, spinach
- Green tea
- Protein sources like pulses, egg, lean meat
- Herbs like capsicum, cinnamon and cardamom
- Conroy, R., Girotra, M., Shane, E., McMahon, D. J., Pavlovich, K. H., Leibel, R. L., … & Korner, J. (2011). Leptin administration does not prevent the bone mineral metabolism changes induced by weight loss. Metabolism, 60(9), 1222-1226.
2. PAN, Y., PENG, W., & LIU, C. M. (2013). Assumptions of Establishing the Microbial Models of Drug Metabolism of Traditional Chinese Herbs by Applying Bi-Directional Solid Fermentation Technology. Journal of Food Science and Biotechnology, 3, 002.