People tend to give rise to multiple health conditions due to poor metabolism in the body. Some people blame their genetics and don’t take appropriate steps to fix their body’s metabolism. Additionally, if you have a terrible metabolism rate, you can gain weight quickly and increase more calories than you burn. So it is not fair to blame this on genetics as a healthy lifestyle will drastically change and uplift your well-being. The good news is that you can control your body’s metabolism without dieting in these seven ways. When your body’s metabolism increases, it is at full potential to achieve your health goals and keep diseases at bay primarily related to your heart and kidneys.
It is vital to get at least 7 to 8 hours of sleep every day. Research has suggested that the number of hours of sleep you get is directly proportional to a reduced waistline. This is due to the production of appetite and hunger-inducing hormones, namely leptin, and ghrelin. Studies have shown that when you are sleep-deprived, these hormones increase your body by around 14% and are responsible for increasing your appetite and turning you into a hunger monster. This directly correlated to a lower metabolism rate, causing your body difficulty maintaining fats and increasing fat cells. Hence, it is vital to get 7 to 8 hours of sleep daily to allow your body to produce balanced hormones.
Perform Cardio & Consume Protein
The one thing that has helped boost metabolism for many years and helped people maintain their figures is indulging in cardiovascular exercise. Cardiovascular exercises like swimming, running, and cycling have a significant impact on weight loss journeys. It dramatically reduces your fats and triggers your metabolism rate. However, one also needs to understand that doing cardio exercises is not enough, and one needs to maintain a calorie deficit diet. Proteins help your body increase the temperature or TEF, allowing a 15%-30% boost in your metabolic rate. Hence, indulge in cardiovascular exercises, which promote a healthy heart, and consume protein to increase the TEF in your body and muscle mass.
Count Your Calcium Intake
Studies show that calcium is directly responsible for increasing your basal metabolism rate. It has also been suggested that increased calorie intake and a calorie deficit diet have helped weight loss drastically by 40%. Hence, introduce dairy products like yogurt, skim milk, and other calcium-rich food into your diet.
Consume Coffee/Green Tea
Green tea and coffee help boost metabolism in the body. This is because of the presence of caffeine in the coffee. Studies have shown that caffeine is responsible for triggering your body’s metabolism by 12-13%. However, having black coffee without sugar is quite effective than having it with milk and sugar. Therefore, if you seek weight loss, consuming coffee adequately will help you reach your goals quickly.
Break Down Larger Meals Into Smaller Meals
There is a common saying that instead of eating larger meals, consuming smaller meals constantly distributes energy. You can think of it like an oil lamp that steadily burns oil. However, excess oil can disturb the process. You can split larger meals and have smaller, healthier meals, increasing your metabolism and improving your neuro functions. If you switch to having smaller meals a day, it is necessary not to skip a meal and maintain smaller gaps between each meal. Failure to do so will result in hindered metabolism.
Water is the zero-calorie ideal drink that doesn’t harm your body in any way, provided it’s filtered. It is essential to stay hydrated as it affects your body’s metabolism and kidney functions. When your kidney receives a lower water input, it is difficult to metabolize carbohydrates, nutrients, proteins, and lipids. Additionally, when you are dehydrated, your body feels hungrier, causing you to consume more calories than needed. If you wish to lose weight, this is a poor strategy. Therefore, it is essential to drink lots of water and stay hydrated, which is good for your kidneys and your body’s overall well-being.
Hence, it is easier to boost metabolism naturally and keep chronic health conditions like diabetes, kidney, and cardiovascular diseases at bay. Additionally, sleep deprivation can trigger symptoms for diabetes type 2. Metabolism also helps keep your blood sugar levels and fats in check, helping you live a healthy life.