How to Increase Metabolism
Metabolism is the rate at which our body burns calories. Various factors influence metabolism such as age, gender, height, weight, genes, etc. But there are some day to day practices which affect the metabolic rate of the body. A high metabolic rate helps lose weight faster.
Here are some tips shared to increase the metabolism:
Don’t Starve: Due to lesser calorie intake the body automatically slows down the metabolism to maintain proper body functioning and to conserve energy.
Proteins will boost: Proteins need more energy to metabolize. Hence consuming protein rich foods such as lean meat, fish, egg, beans, legumes, etc. keeps up the metabolic rate even after meals.
Ice cold water: Drinking Ice cold water increases the metabolism as compared to room temperature water because the body uses up calories to heat up the water to normal body temperature.
Small amounts of caffeine also work: Caffeine increases our heart rate and hence the metabolism is increased. So 1-2 cups of coffee a day is safe to consume to boost metabolism.
Iron for transportation: Iron rich foods like fish, poultry, lentils, chickpea, spinach, kale helps in oxygen transport which is needed for energy production.
Get enough amount of sleep: It is recommended to get atleast 8 hours of sleep everyday for adults. Lack of sleep leads to a slower metabolism and an increased appetite, which further increases the risk of weight gain and obesity.
Exercise: It is considered one of the most effective ways of boosting metabolism especially when you are dieting. The slower metabolism due to lower calorie intake can be recovered by an exercise routine.
Frequent meals will speed up: Along with all other benefits, consuming small frequent meals boosts the metabolic rate, since every time we eat we trigger our metabolism for a short period of time.
Vitamins and Minerals also act as elevators: Calcium deficiency is found to slow down metabolism, so calcium rich sources such as dairy products should be consumed in appropriate amounts. Vitamin-D consumption should also be taken care of, as it is required for calcium absorption in body. So you need to get out in the sun and consume salmon and fortified products to get Vitamin D.— this article is written by a dietitian @ FitHo
Does Low Calorie Diet Work?
Have you ever wondered why you have gained weight over a certain period of time? Many of your answers would point to not eating healthy food, not exercising or simply – not making health and fitness a priority. If you know the reasons that have resulted in weight gain then working on those factors could help you lose those pounds again. But does it actually work this way or is there more to losing weight than just eating food.
Lifestyle has a major impact on your weight loss efforts. You were lean before and still eat the same food, but somehow you started gaining weight. Weight gain can happen due to many factors other than just eating unhealthy food. Your sleeping patterns, stress at work, late nights, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.
Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Most people who are really not into working out regularly, walk or jog for 20 minutes once in a while or maybe hit the gym occasionally. What happens after this workout? Drinking some energy drink or eating an unhealthy snack instantly neutralizes the calories burnt and there is no net fat loss! If you are looking to lose weight then you need to burn enough calories through the day to see actual weight loss. It is vital to understand that the calories burnt per day should not exceed the calories consumed. Your regular body functions such as digestion also burn calories. Regular exercise increases calorie burn during rest, making the process easier and faster.
It is difficult to count calories at every meal. Knowing which foods are healthy and unhealthy food is also not enough. Unhealthy foods are fattening but high calorie healthy foods could also lead to weight gain. Dairy,nuts, certain meats, etc. are healthy but excess of it could lead to weight gain. Eating more food than the body requires will store the extra calories over a period, converting it into unhealthy fat.
If you are trying to lose weight and get fit then look for a healthy weight management program where the plan is made according to your lifestyle and your basic body and health requirements. Every human body is unique and responds differently to the same foods and meal patterns. Along with the diet, exercise plays an important role in weight management.
A successful plan should be able to offer you flexibility as well as a structured routine to compliment your fitness level. This is key to keeping you motivated. Your goal should be fitness and not simply weight loss because the main incentive to lose weight is to be healthy. Going after only weight loss might deprive you of key elements, such as loss of muscle and immunity. So you might have lost weight on the scale, but are not healthy and fit. Being on a weight loss diet does not mean you deprive yourself of essential nutrients. Your diet should be healthy and balanced so that whatever weight you are losing, is only unhealthy fat.
So, to lose weight and get fitter and healthier, you need to follow a healthy and balanced diet with proper guidance, supplemented with regular exercise and rest.— this article is written by a dietitian @ FitHo