Metabolism Boosting: 12 Natural Methods

The word "metabolism" has probably been used in discussions about losing weight. The phrase refers to the process of turning calories (energy) into support for biological processes in a clinical context. A "slow" metabolism, which occurs when it takes longer for your body to use the energy it requires, is linked to weight gain and an obesity risk factor.

The metabolism is influenced by genetics, body fat, health, thyroid function, and physical activity. While there are methods to support metabolic function, it's possible that supplements that claim to speed up your metabolism are ineffective.

The natural methods in this post will help you increase your metabolism and promote your general health.

What Elements Affect Metabolism?

Your body's energy source is, in many ways, your metabolism. It transforms calories from meals into energy for cell growth and maintenance.1 You continue to move, breathe, and have heartbeat as a result of this process.

Your body transforms the elements in food - sugars, proteins, vitamins, carbs, lipids, and amino acids - into adenosine triphosphate (ATP), a chemical form that cells can absorb.4 The body either consumes these calories right away or stores them as body fat for later use.

Your metabolism is regulated by the thyroid gland. This gland's overactivity (hyperthyroidism) raises metabolism to a point where it becomes difficult to retain body fat, frequently resulting in unexpected weight loss. Additionally, your body stores extra energy as body fat when there is insufficient thyroid function (hypothyroidism), which frequently results in accidental weight gain.

Your metabolism is impacted by a variety of factors, some of which are under your control and some of which are not.

Aspects Under Your Control

Modifiable risk factors are those aspects of a risk factor that you can change to affect your metabolism. These variable elements consist of:

1. booze and smoking

2. Physical exercise

3. Diet

4. Sleep-Related Issues 

You May Not Be Able to Manage

You can't change a lot of the health conditions that influence your metabolism, such as the following:

1. Age
2. Menopause
3. Genetics
4. Gender

The following medical conditions can affect how well the metabolism works:

1. Obesity and overweight
2. PCOS (polycystic ovary syndrome)
3. autoimmune disorders
4. side effects of medication
5. thyroid conditions

How to Naturally Increase Metabolism

By making changes to your eating, sleeping, and exercise routines, you can naturally increase your metabolism. The following are methods for a natural metabolism increase that are supported by research.

Increase your protein intake.

Your metabolism and calorie burn are increased by high-protein diets, which include foods like meat, eggs, fish, and nuts. According to some research, protein requires between 15% and 30% more heat calories (thermic impact) for metabolism than other food sources, such as carbs and fat, resulting in an additional 300 calories expended every day.

Consume more water

Water consumption is crucial since the metabolic process needs fluids. According to studies, consuming 500 milliliters (mL), or 19 ounces, of water boosts metabolism by 30%. Due to water-induced thermogenesis, a sympathetic nervous system response that raises your metabolic rate, this effect can last for up to an hour. Consistently consuming water throughout the day encourages your body to burn more calories.

Try a Workout with High Intensity

High-intensity exercises, like high-intensity interval training (HIIT), alternate short bursts of vigorous aerobic activity with longer periods of lower-intensity labor. Your physical activity has an impact on your metabolism, and HIIT in particular. One study found that even when compared to aerobic activity, the amount of energy expended even at rest up to an hour after HIIT was higher.

hefty exercise

Your metabolism can benefit from strength training, such as using resistance bands or lifting weights. A six-week period of moderate resistance exercise enhanced the resting metabolic rate in a study of inactive women. A person who strength trains frequently burns 265 more calories per day while at rest.

Drink green or oolong tea.

The health advantages of green and oolong tea have long been extolled. One of them is how regularly consuming it might speed up your metabolism. Although the evidence is conflicting, some research indicates that catechins and caffeine, two substances included in tis tea, may improve metabolic function.

Consume spicy food

The metabolism is impacted by capsaicin, which is found in chili peppers and spicy foods. Researchers found evidence that diets that prioritize this chemical relieved the symptoms of metabolic disease (disorders affecting the metabolism) and helped control obesity in a thorough evaluation. Spicy foods may assist increase your resting metabolic rate, although more research is required in this area.

Have a Restful Night's Sleep

Making sure you get enough sleep, which for adults should be seven to eight hours per night, has numerous health benefits. One of these is the connection between enhanced metabolism and better sleep, however there is increasing agreement that this effect is indirect.

Although lack of sleep may not have an immediate effect on metabolism, it increases the risk of weight gain, obesity, and diabetes, all of which have an impact on metabolism.

No matter what, getting enough sleep will make you feel better and be healthier. This entails:

1. Getting at least seven to eight hours of sleep each night as adults (younger individuals require considerably more)
2. At the same time as rising up and leaving,
3. Avoid using electronics or devices in bed.
4. creating a peaceful, dark sleeping area

Drink Caffeine

Caffeine in coffee, tea, and other drinks may provide more benefits than just a daily energy boost. In a study examining the impact of caffeine on diabetes, researchers found that those who consumed four cups of coffee each day for six months experienced a 4% reduction in body fat.

This study's participants did not alter their food or way of life in any other way, lending credence to the idea that coffee raises metabolic rate.

Eat frequently

Snacking frequently throughout the day will boost your metabolism because the body needs energy to digest meals. This approach is occasionally suggested by healthcare professionals to assist people manage their weight. Although the medical literature has demonstrated that snacking has some advantages for some people, such as athletes, there is little proof that it directly affects metabolism.

wholesome snacks

Snacks like cookies, chips, and things with extra salt and sugar should be avoided in favor of foods that are high in nutrients. Veggies, fresh fruit, and nuts are the healthiest snacks.

Alternative Methods to Boost Metabolism

Being active, steering clear of crash diets, and lowering stress are further strategies for accelerating metabolism.

Focus More on Standing

Sedentary behavior might have a negative impact on your health. It affects the growth of your bones and muscles, increases your risk of becoming obese, and slows down your metabolism. Take breaks to stand or walk if you spend most of your time sitting at home or at work. One study that compared information from Southeast Asia and the United States found that older persons' metabolic health was improved by standing up or taking a short stroll every 30 minutes.

Avoid extreme diets

Numerous diet fads make the claim to increase metabolism and control weight. Metabolic-boosting claims should be scrutinized because they are not always supported by evidence. Your body may not receive the nutrients it requires if you follow a crash diet that places harsh food limits on you. Studies have shown that the results of these diets frequently fade away.20 Eat a range of foods that are high in necessary vitamins, minerals, and calories.

Reduced tension

The stress hormone cortisol is released by your body when you are under stress. Your body's fight-or-flight reaction is triggered by cortisol, physically preparing you to deal with a perceived threat. Muscles and the brain receive blood flow and energy expenditure that was previously used for digestion and metabolism. Your metabolic rate will slow as a result, and if the stress continues, long-term repercussions may result.

What Indicates a Slow Metabolism?

What signs do you have of a slow metabolism, then? Numerous indications exist; the most prevalent ones include:

1. Unwanted weight gain or trouble shedding pounds
2. Fatigue
3. (Hypothermia) A decrease in body temperature
4. Cravings for sugar or carbohydrates
5. poorly healing wounds
6. thinning hair, weak nails
7. both anxiety and depression
8. bloating and diarrhea

 Slower Hypothyroidism and Metabolism

The thyroid is a little gland in your neck that resembles a butterfly and controls metabolism. The condition known as hypothyroidism occurs when the thyroid gland does not create enough thyroid hormone. Your metabolic process is slowed by low thyroid levels, which also increases your risk of problems like excessive cholesterol or coma.

Increasing your metabolic rate is essential for managing hypothyroidism and avoiding these consequences. Levothyroxine, a synthetic thyroid hormone, is often prescribed alongside dietary and lifestyle modifications that boost metabolism.

Summary

Your body uses the metabolic process to turn food into energy. You are more likely to gain weight and develop associated diseases like diabetes if this process is sluggish. Diet, exercise, and sleep are all modifiable factors that affect metabolic rate. You can naturally increase your metabolism by eating a high-protein diet, engaging in vigorous exercise, strengthening exercises, and developing healthier sleeping habits. If an underlying issue is influencing your metabolism, you could need medicine.