Weight loss experts all over the world will always tell you that boosting your body metabolism is the secret ingredient behind staying fit. But the rate at which your body burns the calories will depend on a lot of factors.
There are some people who have an in-born fast metabolism. As a general rule, men burn more calories than women even at the time of resting.
The rate of metabolism, however, slows down after the age of 40. But there are ways to improve your rate of metabolism, before or after 40.
10 ways to boost Body Metabolism rate
1) Build muscles
Even when you are sitting idle, the body continues to burn calories. The basal metabolic rate or BMR is much very high in people who have more muscles. It is to be remembered that 1lb of muscles uses around 6 calories/day for its sustenance. But 1lb of fat burns only 2 calories.
This small difference gradually adds up over time. When you complete a session of strength training, the muscles get activated throughout the body. This boosts body metabolic rate.
2) Become a fan of green tea
The sodas, alcohols and the various calorie-filled beverages are a strict no-no. These drinks will make you feel bloated and will slow you down. One of the better ways to speed up metabolism is to drink green tea.
Three cups of green tea each day can boost your metabolism by as much as 10%.
The aerobic exercises will not help you build big muscles but they surely increase your metabolism for a few hours after the workout. So the aim is to push oneself hard in order to achieve the goal of attaining a fast metabolic rate.
High-intensity exercise like aerobics leads to an increase in metabolic rate in the resting phase. To get these benefits you must enroll in a gym. Many prefer short bursts of jogging during regular morning walk.
4) Get a fair share of Omega – 3’s
Not many people are aware but eating lots of fishes which are rich in Omega-3 can really pump up your metabolic rate. The best sources of omega-3 are salmon, tuna & herring. The omega-3s helps to balance the level of blood sugar in the body.
It also successfully reduces the resistance of the body to leptin, a kind of hormone. It is recommended that you take around 2,000 milligrams of Omega-3 per day to rev up your metabolism. You need to stock up on Salmon as it is considered a ‘warehouse’ for Omega-3.
5) Change to olive oil
Many people will find it hard to digest but some oils are actually good for health. Olive oil, for instance, is a healthy fat that helps to turn on the metabolism.
The body is able to burn more fat as there is a substantial increase in the rate of metabolism.
6) Have lots of water
The body needs lots of water to process calories. The metabolism slows down even if the body feels a touch dehydrated. Adults who drink around 8 glasses of water per day burn more calories than those who drink less. Always have a glass of water before each meal and snack.
Everyone should have his or her breakfast. You must have a nutrient-rich morning meal like oatmeal and almonds just after getting out of bed. This helps to activate your metabolism and keeps the engine going.
Researchers have proved that people will lose more weight and have an increased metabolic rate if they stick to an a.m. meal every day.
8) Lower the consumptions of carbs
It is prudent to stay away from junk foods and high sugar. One must stick to protein as it helps to increase metabolism (by 30%). The carbs, on the other hand, increases metabolism by only 4% or even less.
9) Try energy drinks but with caution
There are many ingredients in energy drinks which tend to pump up the metabolic rate. The energy drinks are full of caffeine. This causes the energy level to rise which is used by the body.
They have a substance known as Taurine that speeds up the metabolism and helps to burn fat. However, there is a flipside to using energy drinks as these can lead to high blood pressure and anxiety.
10) Reduce your intake of trans fat
We all know that Trans fat is bad for health. But little do we know that it also slows down the process of metabolism in our body. So you must avoid those processed foods and chips.
Trans fats have a tendency to bind with the fat and liver cells. This slows down the process of metabolism.