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Aug 9, 2016

Is Your Metabolism Holding You Back? Boost It Naturally!

Metabolism”- We’ve all got one, but some have faster or slower than others. And that matters because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight.

While a properly working metabolism is definitely important for preventing unwanted weight gain, boosting your metabolism is also critical for many other bodily functions related to maintaining general health.

So what is metabolism?

Metabolism describes all the chemical processes that go on continuously inside the body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food. These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR).

Your BMR accounts for anything between 40% and 70% of your body’s daily energy requirements depending on your age and lifestyle. A ‘slow metabolism’ is more accurately described as a low BMR.

Do some people have a faster metabolism than others?

Body size, age, gender and genes all play a role in determining your metabolic rate.

Muscle cells require more energy to maintain than fat cells, so people with a higher muscle to fat ratio tend to have a higher BMR.

As we get older, we tend to gain fat and lose muscle. This explains why the BMR tends to decrease with age.
In general, men tend to have a faster metabolism as they have more muscle mass, heavier bones and less body fat than women, which is why their daily calorie allowance is higher.

The lower your muscle mass, the slower your metabolism. With less muscle and a slower metabolism, it then becomes a lot easier to put body fat back on after coming off the diet.

Your metabolism naturally slows steadily after age 40, which means you need to proactively add certain metabolism boosters into your daily life to keep yourself feeling and acting young.

When you have a sluggish metabolism, the body’s natural defense mechanism and levels of immunity drop and you become more susceptible to various infections that surround us.

Here are common signs you’re suffering from less than ideal metabolic functioning-


Ongoing fatigue
Cold body temperature
Thinning hair on your head
Cracked, dry, skin
Low libido and poor sexual health
Irregular periods
Slow-growing, brittle fingernails
Trouble sleeping
Constipation
Bloating
Mood disorders
Frequent urination
Struggling to lose weight
Excessive thirst and dry mouth
Trouble concentrating
Allergies and hypersensitivity
Low energy levels
Low motivation for physical activity
Getting sick more often

So now the question is how can you really boost your metabolism?

Well..You can increase the rate of weight loss by boosting your metabolic rate. Follow these simple tips-

Garlic

Garlic contains an antioxidant called glutathione, which is known to help the liver cleanse the body of chemicals that can disrupt hormones and slow your metabolism. A great way to add garlic to your diet is by adding it to your everyday meals as a flavour enhancer. If you don't like the taste of garlic, many natural health food stores often carry Garlic Capsules that can be taken as an alternative.

Broccoli

Broccoli is both high in fiber and high in water content. This means that it can help you feel full, thereby reducing your urge to eat. The high fiber content also helps move fat through the digestive system faster so that less of it is absorbed by the body.

Berries

Fresh berries such as cranberries, raspberries, blackberries, and blueberries contain anthocyanins, which may have metabolism-boosting properties that can reduce weight gain. Berries also help fat cells release hormones that can lower blood sugar levels and reduce inflammation.



Beans

Dried beans can help your metabolism function more effectively by slowing down the rate at which your blood sugar level rises. Beans also give you a sense of fullness that can help reduce the desire to overeat. Try to add more beans such as black beans or kidney beans to your diet at least 3 times a week.

Whole Grains

You can help keep your metabolic rate elevated by consuming foods that the body has to work harder to digest. Whole grain foods such as barley and oats can be effective for weight loss by providing the sensation of fullness. This is accomplished by stimulating fat cells to release leptin, the hormone responsible for providing the sensation of fullness. Whole grain fiber can also help steady the body's insulin levels by slowing the release of blood-sugar, which therefore helps your metabolism to function more effectively.

Organic Extra Virgin Olive Oil  

The right kinds of fats and oils help quash hunger, maximize your metabolism, and speed nutrients through your body. Healthy monounsaturated fats like olive oil can actually help the body to burn calories. Extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety. Plus, olive oil is also loaded with polyphenols, antioxidants that help battle many diseases such as cancer, osteoporosis and brain deterioration.

Nuts and Seeds

Dry fruits are a powerhouse of energy. Nuts like almonds, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seed also help in lifting your metabolism.

Don’t Leave the Egg Yolk

Although it’s true that egg whites are low in calories, fat free and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and — most significantly — choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. Worried about cholesterol? New studies have found that moderate consumption of two whole eggs per day has no negative effect of a person’s lipid (fat) profile and may actually improve it.

Vitamin-D enriched foods

Deficiencies of vitamin D can slower your metabolism. Sunlight is the most important source of Vitamin D but since most of the time we don't get enough of it, we should try and supplement our daily dose of Vitamin D by including foods like fish, eggs,  soya milk and mushrooms.

Eat Dark Chocolates

It helps in lowering stress-hormone levels and regulating metabolism. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Now that doesn’t mean you start binging on chocolates. Have them in moderate amount.

Peppers

Chilli or Black peppers contain bioactive chemicals called capsinoids. Adding a bit of spice to your meals can also help reduce belly fat and appetite. They increase the body’s release of certain hormones (adrenaline), which stimulates the metabolism and increases calorie burn.

Drink Oolong Tea

This antioxidant-rich traditional Chinese tea not only helps keep cholesterol levels in check and aids digestion. Oolong is packed with catechins, which boost weight loss efforts by improving the body’s ability to metabolize fat.

Green Tea

Green tea contains a type of antioxidant called catechins, which have been shown in studies to reduce body weight and waist circumference. Green tea is also packed with cancer-fighting compounds that can benefit anyone’s diet, at any age.

Coffee (Caffeinated Or Decaffeinated)

Small amounts of caffeine have been shown to boost your metabolism through stimulation of your central nervous system. But make sure you're drinking the right amount. A cup of coffee is often enough to benefit from metabolic effects. Too much coffee can lead to trouble sleeping, upset stomach or irregular heartbeat.

Protein Foods

The body experiences a significant elevation in metabolic rate right after eating a meal, called the “thermic effect of food”. In other words, our bodies need extra energy to digest, absorb and transport all the nutrients after consuming proteins. When you eat protein it needs the most time to metabolize (at least 20 to 30 per cent of your body's energy). Eating fish, lean meats, eggs and plant protein like beans and soy will keep your metabolism accelerated for hours after your meal.

Iron-Rich Foods

Iron is an essential mineral that helps transport oxygen to tissues throughout the body. Iron also helps our bodies make energy — low iron levels can lead to fatigue, loss of appetite, anemia and slow down your metabolism. Foods rich in iron include seeds, lentils, chickpeas and other beans.

Ginger

Ginger has thermogenic qualities, meaning when consumed it can slightly increase body temperature. This helps increase your metabolic rate. Plus, ginger helps increase the feeling of satisfaction so that you eat less and burn calories faster. Ginger helps to improve digestion and suppress your appetite. Ginger also helps to remove toxins from your body, which is beneficial for weight loss since toxins are often stored within fat cells.


Ginseng can boost your energy levels and speed up your metabolism.  This is a great spice to use if you’re trying to increase your energy level.  This is why ginseng is often used in popular energy drinks.  Additionally, it enhances your metabolism, so help you can burn more calories throughout the day.

Apple Cider Vinegar 

It is another good remedy to boost your metabolism rate, allowing you to burn calories more efficiently. It helps alkalize the body, thus preventing you from becoming too acidic. Mix 1 to 2 teaspoons of raw, unfiltered apple cider vinegar in a glass of water. Drink it each morning and before meals.

Additional Tips-

No Soda

It has zero calories but drinking diet soda may yet play havoc with your goal of having a flat belly. Artificially sweetened beverages may screw up the body’s normal metabolic response to sugar, actually increasing appetite. Increasingly, diet drinks are being linked with weight gain, metabolic syndrome and a host of other ills.

Exercise

"Exercise is by far the safest and most effective way to boost your metabolism. Exercise not only raises our metabolic rate, but as you exercise, it also keeps your resting energy expenditure high during the recovery period. Try at least 30 minutes of moderate to vigorous exercise a day, as well as two strength training sessions a week to keep your metabolism up.

Don't Starve

The worst thing you can do to your metabolism is starve yourself. "Consuming a very low-calorie diet that robs your body of enough energy to satisfy its basic functions will plunge your metabolism into slow motion. Ensure you're consuming at least 1,200 calories per day for women and 1,500 for men to meet your basic metabolic needs.

Moderate Alcohol consumption

While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. In fact, some researchers claim that boozing can decrease the body's fat-burning ability by up to 73 percent!

Gain some muscles
Even when you're at rest, your body is constantly burning calories. In fact, 75% of the calories that you burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself.

Eat a healthy nutritious diet and don’t miss out on your workout! Stay Healthy, Stay Tuned for more!



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