How Can You Boost Metabolism
The fast metabolism of our teenage years may seem like a blessing that may be long gone. Unfortunately, not all of us can boast of having naturally great metabolic functions. According to the Mayo Clinic team, about 40% of Americans who are older than 60 suffer from different metabolic disorders and weight problems caused by slow metabolic processes. If you are wondering how to increase metabolism and lose weight naturally. thanks to a faster metabolic process, the following tips can be useful.
Medical problems associated with slow metabolism
Abnormal metabolic function may result not only in being overweight but also a number of potentially life-threatening conditions. According to WebMD, along with slow metabolism, people may have these medical conditions:
- High levels of blood sugar – which can make you prediabetic with symptoms like increased thirst, fatigue, blurred vision, and increased urination. A normal blood sugar level can’t be higher than 100 mg/dL, while the level 126 mg/dL is already considered as diabetes;
- High blood pressure – if you are overweight or have metabolic problems, consider checking your blood pressure daily. Blood pressure of 130/85 mmHg or higher can be a potentially dangerous factor;
- Decreased levels of “good” cholesterol – high-density lipoprotein (HDL) is sometimes called “good” because it can remove the high amount of low-density lipoprotein (“bad” cholesterol) from your blood. A normal HDL level for women is less than 50 mg/dL and less than 40 mg/dL for men;
- High triglycerides – these are lipids that can be found in the bloodstream. Triglycerides may accumulate because of excessive calorie consumtion. A normal triglyceride level is be no more than 150 mg/dL.
Science-backed ways to increase metabolism
Dr. Josh Axe, a popular U.S nutritionist, claims that even a loss of 3-5% of extra pounds may significantly improve a person’s health condition. Losing this amount of weight can be enough to lower the triglycerides, decrease the blood glucose levels, and reduce the risk of having type 2 diabetes. Losing a greater amount of weight may improve blood pressure, decrease “bad” cholesterol, and increase “good” cholesterol levels. According to the doctor’s expert opinion and to the team of AuthorityNutrition.Com, it is possible to speed up metabolism by changing your lifestyle and including these useful activities in your daily routine:
Drinking more cool water
Who knew that plain cold water could be a natural metabolism booster? According to a recent study, drinking about 0.5 liters of cold water per day may increase metabolism by 30% for about 1 hour. That is why it can be more beneficial to replace sugary drinks with cold water when you feel thirsty. Drinking water before a meal may also reduce your food cravings and make you eat no more than required.
A high-intensity workout
Very quick and intense activities throughout the day, called high-intensity interval training (HIIT), can also boost your metabolism. A recent study in overweight men who were engaged in HIIT for a period of 12 weeks showed that their fat mass was reduced by 4.4. lbs (about 2 kg) along with sped up metabolism.
Having muscles instead of fatty tissues can be helpful in speeding up your metabolism. In one study, 48 overweight women lifted weights while consuming a diet of 800 calories per day. The results after a few weeks turned out to be positive – most of them gained natural muscle mass, increased metabolism, and strength.
Standing instead of sitting
Sitting too much can be bad for your health. Standing up at work instead of sitting can burn extra 174 calories and improve metabolism. If you have a desk job and want to know how to boost your metabolism, consider taking frequent, short breaks to standing up or walk. Or you may buy yourself a standing desk.
Getting a good night’s sleep
According to WebMD, lack of sleep is one of the major reasons for obesity. Regular sleep deprivation may slow down metabolism and increase food cravings. Getting at least 8 hours of night sleep can prevent you from such problems.
Herbs and foods that boost metabolism
If you are planning to boost your metabolism, the first thing that is usually recommended is a healthy diet. You can include more foods that can increase metabolism in your daily diet to stimulate natural weight loss:
- Wild-caught fish and other omega-3 foods (flaxseeds, grass-fed beef, and walnuts) can regulate your heart rate, reduce blood clot formation and blood pressure, lower “bad” cholesterol, and prevent inflammation. Also, these are the first-choice foods that speed up metabolism naturally.
- Dark leafy vegetables (avocado, spinach, broccoli, carrots, cabbage) eaten daily may also boost your metabolism thanks to the high amount of antioxidants and phytonutrients.
- Fruits (bananas, apples, pears, oranges, and prunes) may prevent you from slow metabolism and replace the artificial sugar in foods and drinks.
- Pomegranate and its seeds, according to a recent study published Food & Nutrition, can decrease insulin sensitivity, reduce total cholesterol, and improve blood lipid profiles. In this way, these fruits can be one of the best metabolism boosters.
- Other dietary tips for those wondering how to speed up metabolism:
- Eating plenty of healthy protein with every meal;
- Eating more legumes (chickpeas, kidney beans, lentils, black-eyed peas, and lima beans);
- Consuming whole grains daily (like high-fiber oatmeal and brown rice);
- Eating more spicy foods (if you don’t have gastric problems);
- Drinking one cup of black coffee or green oolong tea;
- Replacing cooking fats with natural coconut oil;
- Consuming as supplements or adding to meals certain herbs – ginseng, berberine, basil, spirulina, and Maca root powder.
Potentially dangerous foods for metabolism
According to Healthline, there are many metabolism boosting foods, as well as many foods and beverages that may slow it down. If you have metabolic problems, consider excluding from your diet such potentially dangerous foods and beverages as:
- Fake and processed foods – definitely can’t help you if you want to increase your metabolism;
- Artificial sweeteners (including sodas and energy drinks);
- Trans fats (baked goods, crackers, frostings, and coffee creamers);
- Refined carbohydrates and sugars (instant oatmeal and rice, white rice, corn starch, potato starch, maple syrup, all artificial juices except lemon/lime);
- Alcoholic beverages. According to a recent study, men should drink no more than 2 alcoholic drinks while women should consume only one drink. One alcoholic drink can be 12 ounces of beer, 1.5 ounces of liquor, or 5 ounces of wine.
Even if you don’t have problems with metabolism, consider following the above-mentioned expert recommendations for the prevention of metabolic syndrome in older age.