Obesity

How To Increase Metabolism Naturally?

Losing weight is easier said than done. If you have an under-performing metabolism, the struggle increases many times. However, few small steps can help you increase your metabolism naturally and make weight loss easier. Your body needs energy to maintain basic organ function even when it is in a state of rest. The rate at which your body expends energy at rest is the Basal Metabolic Rate (BMR) or the Resting Metabolic Rate (RMR). By increasing your BMR, you will burn more calories even while you sleep.

5 Steps to increase metabolism naturally

Breakfast

1. Eat Breakfast

Skipping breakfast is a no-no if you want to increase your BMR. When you are sleeping, your BMR is at its lowest. After a period of 7-8 hours of fasting, your body needs fuel to recharge and to perk up the metabolism. Not eating breakfast is like sending a message to your brain that food is not available. Your body sets itself in starvation mode by lowering your metabolism. Then, when you eat your next meal, less of the food energy is used up and more is stored as body fat.

Small Meals

2. Eat small meals

The idea of eating frequently is to keep your metabolism humming. Theoretically, fueling your body at regular intervals with healthy food can increase the BMR. Your body is then more energized and can be more active. Increased physical activity also helps to increase your BMR.

ice water

3. Drink ice cold water

Proper hydration is a critical component of overall health as well as metabolism and weight control. Thirst is often mistaken for hunger and can cause you to eat unnecessary calories. By drinking water, you help your body achieve efficiency in its basic functioning. Drinking ice cold water forces your body to expend more energy to bring the water back up to body temperature.

Chillies

4. Eat hot and spicy food

Foods that contain capsaicin – a compound found in chilies – have a higher thermogenic effect than other foods. The thermogenic effect is the caloric cost of digesting the food you eat.

Weights

5. Include weight training in your exercise regimen

Weight training builds lean muscle. One pound of muscle burns six times more calories than one pound of fat. By exercising with weights, you can increase your metabo0lism and reach your weight loss goals faster.

 

References

Brooks, D.; The Complete Book of Personal Training; Human Kinetics; 2004

Greenburg, J. S., et al.; Physical Fitness and Wellness; 2004

Cartee, G. D., et al.; Prolonged Increase in Insulin-stimulated Glucose Transport in Muscle after Exercise; American Journal of Physiology, Endocrinology and Metabolism; April 1989;
http://ajpendo.physiology.org/content/256/4/E494.abstract?ijkey=42b08be3794d21be7f563654860c95ecf3772baf&keytype2=tf_ipsecsha

Richter, E. A., et al.; Enhanced Muscle Glucose Metabolism after Exercise: Modulation by Local Factors; American Journal of Physiology, Endocrinology and Metabolism; June 1984;

http://ajpendo.physiology.org/content/246/6/E476.short

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