4 Ways to Boost your Metabolism
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| Boost Your Metabolism |
Introduction:
Today, I am going to share with you, how to boost your metabolism and burn more fat. Metabolism is basically the chemical process used by your body to break down and transform the food you eat into fuel protein fat, water, vitamins, minerals, and carbs are the nutrients the body uses for energy.
Before we move on, I wanna make clear that in order to burn fat, you must be in a calorie deficit. It doesn't matter whether you are paleo vegan or p-goon. Energy has to be used or stored once it's consumed and if you are getting in too much energy, it will get stored that being said, the amount of energy, you actually burn with your personal metabolism is largely dependent on four different factors that we are varying amounts of control over.
So, let's begin with the ways to boost metabolism.
Factor #1: Your personal BMR (Body Metabolic Rat)
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| High BMI Rate To Boost Your Metabolism |
However, there is one modest way you can control it and that's by improving the muscle fat ratio in your body. The more muscle and less fat you have, the more calories you will burn just chilling. So, how can you acquire lean and sexy muscle tissue for your good body shape?
By lifting heavy things, doing resistance training is quite helpful for body composition and thus benefits one's metabolism you can get it.
Also, doing high-intensity circuit training is highly effective for your body shape. This form of training will help you build metabolism while increasing your metabolic rate even after your workouts are finished. The choice is personal preference but if you truly trying to maximize fat burning than high-intensity circuit training is best.
Factor #2: The hormone insulin.
The whole process of proper digestion is entirely dependent on the proper release and absorption of insulin. Since insulin secretion is largely dependent on carbohydrate intake, this is why I"ve told you on my weight loss articles to get your carbs to right levels.Too many carbohydrates, particularly the wrong ones over time leads to insulin resistance and medical conditions like type-2 diabetes.
The goal for your body is to be insulin sensitive, this means your insulin is functioning properly and responding appropriately to the carbohydrates and other food consumed. Making your body insulin sensitive is a great way to boost metabolism.
Important steps to get more insulin sensitive:
1. Eliminating fat acting carbohydrates like refined grains, flour, and sugar from the diet and managing the overall intake of carbohydrates.
2. Getting proper sleep: The body becomes more insulin sensitive when we get seven to nine hours of proper sleep. So, it too affects your metabolism.
3. Consider using intermittent fasting: It has been shown to both increase insulin sensitivity and raises resting metabolic rate by three to fourteen percent during a fast.
Factor #3: Digestive enzymes and gut bacteria.
Once the food is consumed it has to be processed for the uptake of those nutrients. A big part of this process is breaking down those nutrients with enzymes and bacteria. The crazy thing there is actually just there are as much bacteria as there are cells in our body.We are taking 10-20 trillion different microbes. The problem here is that many people have ruined there healthy gut bacteria and digestive enzymes by eating too many processed foods, consuming too much sugar and even doing necessary antibiotic rounds that kill healthy gut bacteria.
The more of the incorrect bacteria in the gut the harder it is for the body to process the healthy foods we eat. However, the more of the good gut bacteria we have, the better our food is processed and thus the metabolism is improved. The best way to fix this is by eating healthy bacteria friendly foods like broccoli, sweet potatoes, blueberries, bananas, fermented foods like Sauekraut and Stephen and drinking apple cider vinegar. You can also take a probiotic or digestive enzyme to help your gut out.
Factor #4: The natural Thermogenesis of certain foods.
Some foods have a naturally greater thermogenic effect on the body, meaning the body uses more calories or energies to burn those foods. Caffeine has been shown to boost metabolism by three to eleven percent and promote fat burning. Some of the best sources of caffeine are black coffee and green tea because of the additional nutrients they provide.High protein foods like lean meats or fish have been showed to have the greatest effect on thermogenesis resulting in fifteen to thirty percent increase in the metabolic burn. These are the foods that increase metabolism rate to the best level. If you are one of the mini vegan vegetarian friends, the substitute would be a high-quality vegan protein shake as it will have a large concentration of protein.
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| Foods That Boost Metabolism |
Things like lentils, beans, and quinoa are great foods but just don't have the same concentration of protein as above and won't have the same metabolic effects. Drinking ice-cold water also has a slightly thermogenic effect, increasing metabolism by 10-30 percent for an hour.
Certain peppers like chilies and mustard have been shown to moderately increase metabolism and fat burning in various studies. Finally, consuming lots of dark and vibrant leafy vegetables will help because they contain virtually need no calories and the body still needs to heat up to process them. Making them into a quote and off quote zero-calorie food really helps.
For more on Ways To Boost Metabolism watch the complete video:
Conclusion:
In short, the main factors for boosting metabolism are:
1. BMR
2. Insulin
3. Healthy gut
4. Thermogenic foods
Focus on these for faster metabolism and better fat burning.
Hope that this article would surely help you boost your metabolism to the best level.
Thanks for reading.
If you really liked our tips on how to boost metabolism, share it with your friends and families so that they can also benefit from the same and help themselves boost their metabolism.
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