Metabolism is the internal process by which your body expends energy and burns calories. It
runs 24/7 to keep your body moving, even when you're resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe,
circulate blood, grow and repair cells, and everything else it does to survive.
Various factors affect your metabolism:
Factors you can control:
• Food we eat
• Level of physical activity
• Sleep habits
• Body composition (muscle-to-fat ratio)
• Certain medications
• Stress
Factors you can not control
• Age
• Menopause
• Genetics
• Gender
Unfortunately, there is no magic pill for burning calories or losing weight.
But there are things that we believe everyone can benefit from. Trying them will help you
identify what works for you when it comes to your weight and your food choices.
Here are simple ways to increase your metabolism:
Include good-quality protein in your diet
You burn more energy digesting protein than you do when you eat carbohydrates or fat.
Good sources of protein are nuts and seeds, legumes, whole grains, tofu, dairy, eggs, lean
meat and fish.
Swap processed food for whole foods
Highly processed foods typically contain added sugar, salt, unhealthy fats and chemical
additives and they are often low in fiber and high-quality protein. Scientists have shown that
these types of foods require less energy to digest, which means that you will burn fewer
calories when you eat them.
Eat spicy foods
Chili peppers and spicy foods contain capsaicin, which affects metabolism. In a broad-
ranging review, researchers noted evidence that diets emphasizing this substance improved the signs of metabolic disease (disorders affecting the metabolism) and helped manage
obesity. There’s more research needed, but incorporating spicy foods into your diet may help raise your resting metabolic rate.
Snack regularly
Since the body requires energy to digest food, you can improve your metabolism by
snacking regularly throughout the day. The healthiest snacks are nuts, fresh fruit and
vegetables.
Get your caffeine fix
The caffeine in green tea and coffee can increase your energy expenditure by a small
amount.
Drink Oolong or Green tea
Regular consumption of Green and Oolong tea can boost your metabolism. Though the
evidence is mixed, some research suggests two compounds in this tea, caffeine and
catechins, may increase metabolic function.
Drink more water
The metabolism process requires fluids, which is why water intake is essential. Studies have
found that drinking 500 ml of water increases the metabolic rate by 30%. Drinking water
consistently during the day helps your body burn more calories.
Go to bed earlier
Research found that even if you struggle to sleep those recommended 8 hours, what time
you go to sleep makes a big difference to your metabolic control. Going to bed earlier helps
prevent unhealthy blood sugar spikes after eating the following morning. This is good news
for your metabolic control and means you are less likely to feel hungry again shortly after.
Reduce stress
When you’re under stress, your body releases cortisol, the stress hormone. Cortisol
activates your body’s fight-or-flight response, physically preparing your body to face a
perceived threat. Blood flow and energy expenditure are redirected from digestion and
metabolism to the muscles and the brain. This slows your metabolic rate, and if the stress
persists, this can cause long-term effects.
Food, exercise and sleep all play a role, not just in your weight, but also in your overall
health. Every day is another chance to get stronger, to eat better, to live healthier and to be
the best version of yourself.
Zuzana
Your Body Coach
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