Metabolism is a complex biochemical process by which your body convert calories from the what you eat and drink into energy. This energy is then used by the body to function such as maintaining hormonal balance, breathing, growth and repair of cells. The body converts calories into energy at the basal metabolic rate. It also determines how efficiently the body utilizes the energy released.
The metabolic rate is very different from person to person. Some of us may burn more calories as compared to others in a same activity. There is a number of factors that affect the metabolic rate. Those who are lean and have more muscles usually have higher metabolism and end up burning more calories, even when at rest. The other vital factors that affect to the metabolism are sex and age. Men are known to lose weight quicker than to women, due to lesser body fat and more muscles. When you get older, your body will lose its flexibility, which makes it difficult to burn calories.
How to boost your metabolism?
For people who have a low metabolic rate, a tiny lifestyle change can do wonders. Some studies found that regular exercise help body build up the basal metabolic rate. Walking and running was proved to be beneficial but there is nothing like strength training. As one loses fat and builds up lean muscles, metabolism gets a significant boost.
What to do ?
Here are some healthy weight loss tips that you should keep in mind while working out else it may lead to exhaustion and lethargy.
• Do not let your Vitamin D levels be too low. Lower levels of Vitamin D can help you lose weight at a slower rate but they can lead to hormone ghrelin increasing which usually propels frequent hunger pangs.
• Ensure that your water intake is sufficient, our body runs primarily on the essential fluids and lack of it can cause grave repercussions. Drinking water helps maintain the balance of body fluids.
(Read more: Drink water after breakfast to lose weight)
(Read more: Drink water after breakfast to lose weight)
• Do not reduce your caffeine intake obviously. Tea, coffee or green tea can keep you attentive and alert through the day.
• Keep in check on your daily calorie intake, remember to eat less but at regular intervals and include a lot of protein.
• Try relieving stress by sleeping enough and on time.
What to eat ?
Food plays an important role in boosting your metabolism, it helps to improve metabolic functions and revs up energy levels . Here is a list of metabolism boosting foods that you should definitely add to your diet.
Vitamin-D enriched foods
A lack of vitamin D can slow down your metabolism. We can try and supplement our daily dose of Vitamin D by getting some sun (about 20 minutes a day, unfiltered by sunscreen) or eating at a varied diet and then you are probably getting all the vitamin D you need. Even if you aren't getting enough from sunlight, you can eat more vitamin D-rich foods instead:
Green tea and coffee
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| Green tea and coffee are metabolism boosting foods that effectively support for weight loss |
According study of the American Journal of Clinical Nutrition found that men who consumed a combination of green tea and caffeine tend to burn more calories. Green tea contains much antioxidants like polyphenols which have a great number of health benefits and also promote weight loss. Caffeine helps to protect body from lethargy and can even increase your endurance during workouts. Green tea also contains a plant compound called EGCG, which helps in burning fat.
Salmon
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| Do you like to enjoy healthy weight loss foods like this ? |
Salmon is one of greatest source of vitamin D by far (wild salmon is cheaper and easier to find than farmed salmon and it also contain more vitamin D). Half a fillet of sockeye salmon provides more than 1,400 iu of Vitamin D - more than twice as much as most people need in a day. It is also a good source of pantothenic acid, choline, biotin, and potassium.
Tuna
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| Tuna is among top metabolism boosting foods |
A serving of tuna can greatly increase the amount of Vitamin D you’re getting. Since it’s readily available in pouches and cans, it also makes for one of the easiest ways to supply Vitamin D to your diet.
When eating your tuna, remember to steer clear of prepared tuna salad which is often made with low-grade or full-fat mayonnaise, adding to your sodium and your fat.
Read more: Vegetarian weight loss diet plan
Read more: Vegetarian weight loss diet plan
Milk
Surprised to see milk barely make it onto our metabolism boosting foods list. Fortified milk has suprisingly about one-fifth a day's worth of vitamin D. It can be a helpful way to reach your total Vitamin D needed for the day.
Pork
Three little ounces of pork can supply 88 iu of vitamin D that mostly can be found in ribs (though you might end up adding too much fat in the pursuit of nutrients), and the amount of vitamin D in pork varies greatly by they way we prepare and cut it. You'll barely get any Vitamin D from a slice of ham.
Eggs
Two large eggs have about one-tenth of a daily dose of vitamin D. The vitamin D in an egg contained in its yolk but it is very important to use the whole egg - not just the whites. So bid farewell to the egg white craze and indulge in the most nutritious part of the egg.
(Read more: 10 fast weight loss tricks that help you lose weight faster)
(Read more: 10 fast weight loss tricks that help you lose weight faster)
