CMetabolism plays a very important role in deciding our obesity levels. It simply implies how fast your body can burn calories. Some people are born with a high metabolic rate, so even consumption of high calories doesn’t add to their weight whereas patients with low metabolic rate genetically are more to obesity. Men usually tend to burn more calories than women which explains why generally women are more obese as compared to females. We tend to become obese as age progresses because our metabolism tends to become slower.
A few tips on how to boost your metabolism which can prevent obesity and increase your fitness levels:
Our body constantly burn calories even in resting phase or when we are sitting idle. You will be surprised to know that 400 grams of muscle burn 6 calories per day whereas 400 gram of fat burn only 2 calories per day. Here lies the importance of exercise which builds our muscle mass and reduces fat. The more we exercise, better will be our metabolic rate.
Water and water
You know what our body requires the most for burning calories -Water. A little amount of dehydration can reduce your metabolism (ever wondered why we feel lethargic when we are dehydrated). Studies have shown that people who drink 8 glasses of water everyday are healthier and have higher metabolic rate as compared to who drink less glasses of water. One must learn to consume more vegetables and fruits as they contain water rather than eating junk food.
Step up your work out
High intensity aerobic exercise may not build muscle but they do increase our metabolism. This is the reason why aerobic exercise is always promoted in weight loss program. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. This is the reason why short spells of jogging are promoted between walking as it helps in raising our metabolic rate.
Eating regular, small quantity meals is more beneficial than eating large meals with a long duration in between meals. Eating regularly keeps up your metabolism whereas long gap between meals tends to slow down your metabolism. You must develop the habit of eating small, frequent meals after every 3-4 hours to increase your metabolic rate.
Eat more spices
Spicy foods such as hot mustards, sauce, red and green chili, peppers, salsa etc. have been shown to increase metabolism. it is due to the presence of certain chemicals which kicks up your metabolism. Studies have shown that adding spices into your meals help in achieving better weight loss results.
More and more protein
Protein rich foods can definitely boost your metabolism. Replacing some carbohydrates with protein is a good way to increase your metabolic rate. The main reason how proteins helps in enhanced metabolic rate is because protein increases muscle mass and reduces lean fat mass. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products
Black Coffee and green tea
Coffee contain caffeine which helps you feel less tired and lethargic and even increase your metabolism. Green tea contains catechins, substances shown to rev up the metabolism for a couple of hours. Drinking 2 to 4 cups of coffee or tea may push the body to burn 17% more calories during moderately intense exercise for a short time.