We have all been bombarded by countless articles and books about natural ways to boost metabolism. This word comes up so often that we tend to overlook its true meaning. So the process consists of two main steps:
catabolism – breaking down substances and nutrients and anabolism – building more cells and repairing our body.
The number of calories your body burns to operate organs and maintain all bodily functions is known as BMR (Basal Metabolic Rate) – which accounts for about 70% of your metabolism. Consequences of low BMR:
difficulty losing weight
chronic fatigue
dry skin and brittle nails
hair loss
frequent headaches
poor memory
low sex drive
depression
constipation
So, How to boost your metabolism naturally?
Food Is Your Medicine- Eating Habits
Modern medicine cures people very well. However, its ability to provide health is far from satisfactory. So food is “it”! Unhealthy foods are the main cause of illness, while healthy foods can be the main healers.
Fiber
With the reopening of farmers’ markets and the availability of fresh produce, spring is the best time of year to start incorporating more fresh matter into your diet. Along with vitamins and minerals, fiber is a natural way to aid in bowel detoxification. Additionally, fiber expends more energy, helping to maximize your BMR.
Stop Counting Calories
Running out of fuel is as risky as overeating – you lose muscle weight and your body sticks to each calorie to conserve energy. This unnecessary sacrifice leaves you in pain from hunger and deprivation causing your BMR to drop dramatically. However, if you’re already in “conservation” mode, don’t panic.
Breakfast is the source of energy for the day. Choose protein foods. BMR is affected by the amount of energy your body expends. About 30% of the calories in protein are digested and absorbed. Also, that’s the bottom line
Don’t give up on good carbs. Remember that the calorie content of high-fructose syrup is not the same as that of blueberries, for example.
You need to track nutrients, not calories. All macronutrients, vitamins, and minerals are important for your health.
Green Tea
Catechins – green tea molecules are powerful antioxidants that help neutralize some of the harmful effects of unhealthy fats and carbohydrates. It activates fat burning and lowers cholesterol levels. Focus on the facts – don’t take supplements containing green tea extract and claim there are magical benefits.
Ginseng-Ginger
Traditional Chinese medicine has used ginseng root for centuries. It has been used as a supplement to improve general health, physical endurance, and the immune system, and slow the aging process.
Lowers blood sugar
Minimizes the effects of free radicals which are harmful byproducts of breakdown
Boost metabolism naturally – drinking ginseng root tea daily helps maximize the breakdown of Fat cells
Blocking substances that kill metabolism
Certain foods can act like toxins in your body – causing inflammation, digestive damage, triggering diabetes, and impeding absorption :
fried foods
high sodium snacks
hydrogenated oils
white flour products
refined sugar
alcohol
When you’re in a hurry, it’s an easy snack with chips crispy or worse – a candy bar. However, you can make your nutritious snacks on the go:
Whole grain crackers with guacamole and sardines (a good source of omega-3 acids)
Granny Smith apples with cottage cheese sprinkled with cinnamon. This natural metabolism booster is also a formidable antioxidant:
green apples are rich in polyphenols and cinnamon that help balance blood sugar and curb cravings.
Grapefruit – known as a weight-loss food. Naringin – the compound in this vitamin and fiber-packed fruit – lowers blood sugar. Enjoy one when you feel like sipping without the added sugar.
Active lifestyle
Exercise
Exercise is one of the natural ways to speed up metabolism. You burn calories when you sweat.
HIIT – high-intensity interval training. Burst training burns fat twice as fast as any steady-state cardio exercise.
Weightlifting – strength training at least twice a week is beneficial for increasing lean muscle mass. Muscle burns 6 calories per pound – fat burns 2. The difference isn’t too dramatic. However, the body will feel the effects over time.
Sleep
Most of us lead busy lives and don’t seem to have enough time to do all the things we need to do let alone get enough rest. Ignore the quality of the eye closing – equates to significant changes in glucose tolerance and a low breakdown/buildup rate.
Sleep deprivation affects:
insulin, melatonin, and cortisol promote weight gain
Eliminate your “sleep thief”:
reduce technology overload before bed
Lower your sleep temperature – try to keep it at 64-65 degrees. The cool air around you activates your internal thermostat. Your body activates brown fat to burn extra calories to keep you warm.
People who sleep less experience a drop in leptin (the hormone that makes you feel full) levels that increase hunger, and they’re more likely to choose junk food.
Myths
Water
What you hear or read on the internet is not always true. For example, “drink more cold water” – there is no scientific proof that cold water causes your body to burn more calories. Drink any water, period. It’s like a lubricant for your body.
Apple Cider Vinegar
The media claims that people who drink one tablespoon of apple cider vinegar per day reduce their body weight, visceral fat, and blood sugar. However, only research done on diabetic rats showed mildly positive results.
Food Supplements
The chemicals in supplements that are claimed to be “natural metabolism boosters” often don’t match the labels. Some may be toxic to the liver.
Worst side effect – “unknown”. Supplements are not FDA approved – you may be doing yourself more harm than good.
In short – it’s completely possible to boost metabolism naturally – exercise regularly, try to get enough sleep during the week, avoid stress at all costs, and maintain a healthy diet. The result will be a strong immune system and longevity.
