How to Boost Metabolism

 What is Metabolism? 

Definition: Metabolism is the sum of all chemical reactions that occur in the cells and mitochondria of organisms. It is a vital process for the conversion of nutrients into energy and for the release of energy from food.

It can also be defined as an organism's total energy budget, including both its intake and output, which are measured in calories per day.

How Metabolism Affects Weight Loss.

Metabolism is a key factor in maintaining weight loss. When we have a low metabolism, it can be hard to lose weight, even if we are trying hard to eat healthily and exercise regularly. This is because the body will not be burning as many calories as it would if it had a high metabolism.

 A healthy metabolism is not about losing weight quickly or just getting skinny for the sake of being skinny.

It's about having the right balance of hormones in your body so that you can burn fat at a healthy pace and feel good doing it. 

Metabolism is a complex process that makes up about 60-70% of the calorie-burning process. This means that if your metabolism is slow, you will burn fewer calories and thus be more likely to store fat.

In order to maintain homeostasis, our bodies need a boost in their metabolic rate every now and then.

What are the causes of low metabolism?

Metabolism slows down with age, but it can be slowed even more by a number of health conditions, such as thyroid issues or an underactive pituitary gland.

Some people have low metabolisms because they are not eating enough calories, or they are eating too many calories and not getting enough exercise. Chronic stress and severe obesity are other contributing factors.

Another factor to consider in your weight loss journey is Insulin Resistance and Weight Gain.

Insulin resistance is a condition in which the body doesn't use insulin efficiently. This can lead to weight gain, type 2 diabetes, and heart disease.
Insulin resistance is found in people who are overweight or obese and/or have high blood pressure. Type 2 diabetes also increases the risk of insulin resistance. Other factors that may increase your risk for insulin resistance include: A diet high in sugar, a low level of physical activity, a family history of type 2 diabetes or obesity

Watch Professor Robert H. Lusting's "What is metabolic syndrome anyway"

What Are the Worst Foods That Lower Your Metabolism?

The worst foods that lower your metabolism are those that have a high glycemic index. These foods are carbohydrate-heavy and can spike your blood sugar levels. The list includes white bread, white rice, pizza, potatoes, and some types of pasta.

Watch Professor Robert H. Lusting's "Sugar the bitter truth"

Exercises to Boost Metabolism.

A study from the University of Iowa found that "walking at a moderate pace for 30 minutes a day, five days a week, burns an extra 350 calories per week."

Another study from the University of Minnesota found that "jogging for 30 minutes a day, five days per week, burns an extra 736 calories per week."

The number of calories burned can be attributed to the difference in intensity between walking and jogging. In general, walking is considered less intense than jogging because it allows your muscles to recover more quickly.

In conclusion, jogging will burn more calories than walking, but both are beneficial for weight loss and help to speed up metabolism.

8 Best Foods that Boost Metabolism

Proteins: Protein is an important part of a healthy diet. It is needed for the growth and repair of muscles, tissues, and organs. Protein also helps to regulate hormones, enzymes, and blood sugar levels.

Protein is found in many foods including meats, eggs, dairy products, fish, beans, and peas. Plant sources include nuts and seeds

A diet rich in protein will help you lose weight because it boosts your metabolism and keeps your blood sugar levels stable. Protein also helps with muscle tone and strength, which is important for maintaining a healthy weight.

Legumes: Legume is a food that is popular in African countries. It is rich in protein, iron, and other minerals.

Legume has many health benefits. For example, it can help with weight loss and improve the immune system. It also has a high content of protein, iron, and other minerals which are essential for the body.

Pulses: Pulses are a type of legume that is high in protein and other nutrients. They are also high in fiber and low in fat. Legumes are the dried seeds of legumes like beans, lentils, peas, soybeans, chickpeas, etc.

Flax Seeds: Flax seeds are rich in essential fatty acids and vitamins. They also have a host of other benefits that make them an excellent addition to your diet.

Ginger: Ginger has Antioxidant and Cancer-Fighting Properties. The gingerols found in ginger are natural antioxidants that can help fight against cancer cells in the body. Gingerols are also known to be anti-inflammatory and can help reduce inflammation in joints and muscles.

Coconut Oil: Coconut oil can be used to treat or prevent a number of conditions including Alzheimer’s disease, diabetes, heart disease, and cancer. Coconut oil has been shown to improve brain function as well as boost the immune system and improve memory.

Chilli Peppers: The capsaicin found in hot peppers is a known immune booster. It is also an anti-inflammatory and has been shown to help regulate blood sugar levels

In a study published by the American Chemical Society, researchers found that people who ate spicy foods had higher levels of an antibody called immunoglobulin A or IgA. IgA helps protect against colds, flu, stomach viruses, and other illnesses because it binds to those viruses and bacteria before they can enter your body.

Eggs: Eggs contain Iron, Potassium, and Vitamin D which is necessary for Muscle Growth and Bone Health. Eggs are very healthy food and they have many benefits. They are high in protein, vitamins, and minerals. Eggs also contain choline which is important for brain development 

So, in conclusion, what are the best tips on how to boost metabolism naturally?

There are many ways to boost your metabolism naturally. These healthy tips will help you get the energy and vitality you need.

  • Eat a high-protein breakfast. Protein is important for muscle growth and repair, so it's good to have some in the morning. Eggs, Greek yogurt, or a protein shake are all great choices for breakfast. and also limit sugar intake.
  • Eat more fiber-rich foods like leafy greens, broccoli, apples, and nuts. Fiber helps you feel full longer and keeps your digestive system running smoothly. 

  • Eating spicy foods can increase your body’s temperature, which will help you burn calories more quickly and efficiently. 
  • Another way is by drinking green tea or coffee because they both contain caffeine, which can also help you burn calories faster.
  • Drink lots of water and other fluids throughout the day. This will help keep you hydrated and feeling energized all day long!
  • Get enough sleep: Sleep deprivation can lead to overeating because it can cause your body to produce more ghrelin (the hunger hormone). Lack of sleep can also lead to an increase in stress hormones like cortisol which make it harder for your body to burn fat cells for energy.
  • Exercise regularly-try for 30 minutes at least 3 days a week.



References:

 1. The Bitter Truth about Sugar & How it is destroying your health. Dr. Steven Gundry

2. University of California Television (UCTV): Fat Chance Fructose 2.0




Written by S.Ndisya (Insightful Blogger)

 

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