Metabolism refers to chemical reactions in your body, which keeps it alive and functioning. The higher or better your metabolism is, the more calories you burn and easier it becomes to lose weight and keep it off. While some are blessed with high metabolism some of us are not that lucky. Having a high metabolism can also help boost energy levels and make you feel better. To effectively lose weight and speed up your metabolism, you must know your basal metabolic rate, commonly known as metabolic rate. According to the American Council on Exercise (ACE), an individual's BMR is the amount of calories the body burns at rest while they are in an awake state of mind. A two-part process, metabolism is influenced by the way we eat. If you wish to up your metabolism rate, it is important to eat right and healthy. We give you some important nutrition and diet tips to keep in mind.
Diet and nutrition tips to boost metabolism and lose weight
1. Load up on more protein
Eating the right kind of food can up your metabolism. Protein is known to increase your metabolic rate by 15-30 percent. It helps to boost the thermic effect of food, which is caused by the extra calories required to digest, absorb and process the nutrients in your meal.
2. Drink green tea or oolong tea
Green tea or oolong tea is said to increase metabolism by four to five percent. These teas convert some of the fat stored in your body into free fatty acids that may increase fat burning process by 10-17 percent. Also, they are low in calories that can help lose weight effectively.
3. Eat spicy foods
Peppers contain capsaicin, a substance that is known to boost your metabolism. One study suggested that eating spices at the right doses could burn about 10 additional calories per meal. This doesn't mean you eat a lot of spices that could ruin your digestive health.
4. Drink coffee
Studies have shown that the caffeine in coffee can boost metabolism by three to 11 percent. Like green tea, it promotes fa burning. Coffee is known to help lose weight effectively.
5. Try replacing cooking fats with coconut oil
As opposed to other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats are said to increase your metabolism more than long-chain fats found in foods like butter. So bring coconut oil to your rescue.
6. Drink more water
People who drink more water instead of sugary drinks lose more weight and keep it off. Drinking water speeds up your metabolism and this calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.
Make small lifestyle changes and incorporate these tips into your routine to rev up your metabolism and lose weight effectively.