How to Lose Weight 8 Foods metabolism boost
Most of us are fighting us with weight loss and weight control. Therefore, it is important to understand what metabolism and how it affects weight control.
Metabolism is a complex biochemical process during which your body extract calories from the food you eat, it combines with oxygen and produces energy. This energy is used by the body to support and carry out various functions such as blood circulation, breathing, digesting food, maintaining hormonal balance, growth and repair of cells. The rate at which the body converts the energy in calories is known as the basal metabolic rate. In short, the metabolism provides the fuel for our body and its various functions. It also determines how effectively the body uses energy released.
The metabolic rate is different from person to person. Some of us manage to burn fewer calories compared to others. A large number of factors that influence the metabolic rate. Those who are thin and have more muscles tend to have a higher metabolism and end up burning more calories, even at rest. Age and gender also play a vital role in determining your metabolic rate. Men are known to lose weight faster than women because fat in the lower body and more muscle. As we age, the body loses its flexibility, making it difficult to burn calories. On average, a person’s metabolism decreases between 5% and 10% per decade.
How to Increase Your Metabolism?
For those of you who have a slower metabolic rate, a slight change in your lifestyle, you can do wonders. It is the basic metabolic rate of regular exercise accumulates. The walking and running can be beneficial, but there is nothing like strength training. As you lose fat and lean muscle builds, metabolism receives a significant boost.
Here are some tips you should keep in mind while working otherwise can lead to lethargy and fatigue –
ï Make sure your water intake is enough, our body is mainly implemented in essential fluids and lack of it can cause serious repercussions.
ï Maintain control over your levels of vitamin D. Lower levels of vitamin D can make you lose weight at a slower rate and may increase production of ghrelin hormone, which usually results in frequent hunger feeling.
ï Do not cut your caffeine intake completely. Coffee, tea or green tea will remain attentive and alert during the day.
ï Get enough sleep and try to keep stress at bay.
ï Beware of daily calories, eating less, but at regular intervals and include a lot of protein.
What to eat?
Food can play an important role in boosting your metabolism, speeding up the energy levels and helps improve the paper metabolic functions. Here is a list of some foods that should definitely sneak into your diet –
Vitamin D-fortified foods: Vitamin D deficiency can slow your metabolism. Sunlight is the most important source of vitamin D, but since most of the time we are not doing enough, we must try to complete our daily dose of vitamin D by including foods such as fish, eggs , tofu, soy milk and mushrooms.
Natural cooling: In a recent study, stay cool and hydrated can help maintain a high metabolism rate. the water balance of the body is very essential in maintaining a healthy metabolic rate coolers so natural and melon and cucumber can help keep a cool head.
Milk and Yogurt: Milk is a rich source of calcium and some recent studies claim that regular calcium intake can help the body to metabolize fat efficiently. Yogurt is well known for being rich in probiotics, the good bacteria that aid digestion and a certain freshness. Cottage cheese is high in protein and can help build, maintain and repair muscles.
Green tea and coffee: According to a study published in the American Journal of Clinical Nutrition, people who consumed a combination of caffeine and green tea extract burned more calories. Green tea is rich in antioxidants such as polyphenols which have many health benefits and also helps in weight loss. Caffeine helps ward off lethargy and can even increase your endurance during training. Green tea also contains a compound called EGCG plant that helps burn fat.
Green vegetables: fresh vegetable gardens such as asparagus, broccoli, spinach and avocados are rich in minerals, protein and iron content that provide trucks of energy to meet their daily needs and progress.
Fish: Fatty fish are full of omega-3 fatty acids that can greatly increase your metabolism. Fish oil may increase the levels of enzymes burning fat in your body.
Lentils and whole grains: lentils are an excellent source of protein, carbohydrates and fiber that helps in proper digestion. The iron content facilitates the circulation of oxygen through the body helping further to increase metabolism and energy production. Also, include whole grains in your diet because they need extra energy to digest and break down and burn fat.
Nuts and seeds: Nuts are an inexhaustible source of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health benefits. Nuts are an excellent source of protein. The protein has a high thermic effect of your body, you will burn more fat to digest them. Seeds such as sunflower seeds and flaxseeds also help increase your metabolism.