We always hear people complain about how their metabolism is to blame for their weight gain. They eat less and exercise more yet they are not losing weight... is metabolism the problem here?
Metabolism is described as all the chemical processes that happen inside your body to keep alive and organs functioning well: such as breathing, repairing cells, and digesting food - these processes all used up our energy. The minimum amount of energy the body needs to accomplish all these is called the basal metabolic rate (BMR).
The higher our BMR is, the more calories to burn off and easier it is to lose weight and let is stay that way. Not to mention that having a high metabolism can keep your energy high and make you feel better overall.
So how do we achieve this? Here are the ways to do it.
Increase Protein Intake
Eating protein was proven to help make you feel fuller and satiated, which then prevents you from overeating. It can also decrease the drop in metabolism often related to losing fat, and this is because it reduces muscle loss, which is a common side effect of dieting.
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Drink Cold Water
Studies show that people who drink water instead of sugary drinks (like soda) are more likely to lose weight. This reasoning can be attributed to the fact that all sugary drinks contain calories, so replacing them with water automatically lessens your calorie intake.
Interestingly, drinking water may also temporarily speed up metabolism. And this calorie-burning effect may be even more effective if you drink cold water as the body uses more energy to convert it to body temperature.
As they say, sitting is the new smoking. Most people point out that sitting for an extended period burns fewer calories that can lead to weight gain.
A simple act of standing up more in the afternoon compared to sitting can burn an extra 174 calories. If you have a sedentary job, try taking walks and stretches for shorts breaks to make up for the length of time spent sitting down.
Specifically, green or oolong tea, as they have been shown to increase metabolism by 4-5%. These teas aid in converting fat stored in the body into free fatty acids, which may increase fat burning by 10%. Since they are low in calories, drinking them may be beneficial for both weight loss and maintenance.
If you are tired of drinking water, you may substitute it with tea during or after mealtime.
Full Night of Sleep
Lack of sleep is associated with a higher chance of obesity and partly caused by the harmful effects of sleep deprivation on metabolism.
Having less to zero sleep also is shown to increase hunger hormone and decrease the fullness hormone, this could explain why sleep-deprived people always feel hungry and find it hard to lose weight.
Overall, creating small changes in your lifestyle and combining these tips in your daily routine may help increase your metabolism.
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