Have you been fighting weight issues, low fitness levels, slow metabolism and stamina?
If you said yes to any one of those then it means you need to do some real work around to get the required boost to your health.
Most of the time there might be a little more than a weight issue that might be coming between your health and you.
In fact, we all tend to use only weight as a yardstick for our health, but the facts about your health are extensive and deeply surprising!
There is a term that has been doing rounds in the fitness circles for long and has gained a new importance in recent times “Metabolism”.
What is Metabolism?
Metabolism is a term given to collective biochemical processes that help us in growing, reproducing, repairing and replacing damaged tissue, basically supporting functions that sustain life.
By now you are confused and metabolism and weight loss definitely seem to be unrelated.
To begin with, proper and fine tuned metabolism is necessary for a healthy you consider it maintains our bodies.
So how does it impact our health in terms of ideal weight, weight loss and calorie counts?
Metabolism has three major components-
Resting Metabolic rate, physical activity and Calories used to process food.
Resting metabolism burns three-quarters of calories and relates to our organ systems carrying on a day to day functions.
The second component is, of course, the calories burnt when we indulge in any kind of physical activity like walking, running or even doing our work while moving our bodies and limbs.
The last but not the least is creating energy for your food by burning calories to digest it and synthesize into a usable form for the body.
The second component, physical activity is variable from person to person and can lead to most of the weight loss in active people. Contrary goes for people who just like to sit in a place and sloth it out!
So it is quite evident as to why Metabolism is super important when it comes to your health. It is necessary to have a healthy metabolic rate via healthy and active lifestyle to ensure sustainable health.
But before we go on to that, let us discuss the factors that affect our metabolism.
Factors affecting metabolism
Metabolism works better on bodies that have muscle mass, are younger, gender, genetics, physical activity levels, hormonal imbalances, lifestyle, and diet.
Since some of the factors that work towards a strong metabolic rate are out of your control like gender, age, genetics, one must make it a point to work around the controllable factors that need embracing healthier and active lifestyle.
It takes time and effort, but it pays with the results!
However, you do not have to wait for your metabolism to regain its optimized function, follow these simple tips and guidelines to give it all a fresh new start within a week.
Step 1. Omega 3 Helps To Boost Metabolism
So you have been hearing about “good fats” for quite a long time and have no clue what they are all about? For the starters, Omega 3 fatty acids are one of the most important parts of these good “polyunsaturated fats”.
These fats go on to reduce unhealthy fat deposition or bad cholesterol in the bloodstream and blood vessels thereby maintaining cardiovascular health. Cholesterol makes arteries inflexible and is a leading cause of heart attacks and strokes.
But there is much more to Omega 3 than a healthy heart, although the mechanism for all the benefits is interrelated.
Studies have shown that these fatty acids decrease fat and increase lean mass in the body.
Omega 3 fatty acids help in reducing weight at a higher rate because it transports and regulates fat deposition and makes it available for conversion to energy.
Add the food items rich in Omega3 in your meal and see the turnaround in your metabolism rate in a week. The result is faster and weight loss after the metabolism has kicked in!
What food items should I consume for my daily dosages of Omega 3?
Now the next step is to understand and know the sources of precious Omega 3 fatty acids.
Sardines and Tuna are some of the richest sources of Omega 3.
As you can observe from this information, why seafood and specifically fish is considered amongst the healthiest non-vegetarian food items.
Step 2. High-Intensity Interval Training
This one is a newer trick in the block and it works surprisingly well! So what exactly is High-Intensity Interval Training or HIIT?
HIIT is a form of Cardiovascular exercises that use intervals of relaxation post an interval of high-intensity workout for a short period.
In simple words, running on the treadmill on an average and comfortable speed of 7-8 kmph increase the speed and sprint for 30 seconds and again switch to earlier speed for recovery for a period of 10-20 seconds.
Similarly, you can use the high-intensity workout in any form of exercise you are doing. Recovery or taking intervals here does not mean cooling down, it only means stepping down the intensity.
The whole activity should take about 30 minutes and you must follow warming up, stepping up to medium intensity, jumping to high intensity and alternating between the two.
Always end with stretching and cooling down to avoid aches and cramps in muscles. This workout regimen has been around for decades but was usually used by athletics and sports persons mostly to develop lean mass.
How does it help Metabolism?
HIIT brings in more oxygen to your body at the cellular level and this helps in burning fats stored in our body. This workout increases the rate of resting metabolism and lowers insulin resistance in the body thereby synthesizing nutrients into energy.
Compared to a regular exercise regimen, the flow of oxygen is the best with HIIT and studies show that it continues to work even after the workout is over.
A week into HIIT and you should be able to feel the difference with enhanced stamina, fitter body and flexibility.
Can it be followed by everyone?
If you have had cardiovascular health issues then it is best to avoid HIIT.
People who happen to suffer from joint pains, weak bones, etc should also consult their doctor before jumping on HIIT workout regimen.
For beginners, it is recommended that they first build up their stamina and then gradually include HIIT in their workout routine. Train no more than 3 times a week.
You can learn more about HIIT Exercise for Weight Loss and Fitness to get maximum benefits of it.
Step 3. Never Miss a Meal
You want to lose weight, get thinner and you just missed a meal to do that. If you would like to know the truth you just took a turn for the worse.
Food is not the enemy, but what, how and how much you eat affects your health in a positive or negative manner. Missing a meal is only going to add on layers of fats in your body and instead of getting fitter, you will be malnourished in the long run.
Why is “not eating” bad?
The whole process of nutrition absorption goes this way- We eat and then the food gets digested, which is a process by which our body absorbs nutrition, stores some part of it and discards the rest and excess.
Now when over long duration you do not eat and continue to do so for weeks, your brain begins to send signals of hunger in your body.
Since you are not listening to these signals and the body needs to sustain itself.
It begins to store all or most of the fat from whatever little you are eating in the tissues to be used during your “not eating” periods.
The result- whatever your body was utilizing earlier is now being stored in the tissues. So essentially you have disturbed your optimum metabolism in no time.
Apart from this, you also deprive your body of healthy nutrition and so you will face the flak for this sometime later when the results begin to show. So eat and eat healthy, keeping your consumption moderate.
Do not binge, eliminate the excesses and eat consciously. Begin this “won’t miss meal” regimen and feel yourself getting fitter and feeling better within a week.
Step 4. Rely on Food
Love your food just the way you love yourself. There is a reason why there are Carbohydrates, fats, proteins, vitamins, minerals and other traces metals in vegetable, meats, spices, nuts and basically every food item that you consume.
Our body is made up of elements and nutrients and we need them to be replenished, this is how nature made us. So please do not eliminate group or any particular category from your plate completely.
Balance what you eat and keep it all under control. Now we are not discouraging you from becoming vegetarians or Vegans but switching blindly from diet to diet will do a lot of harm to your body.
Movie and TV stars have us convinced?
We know that celebrities on TV are putting a lot of pressure on you with their “to die for” physiques after following a particular diet which mostly includes eliminating something.
Remember celebrities have regular nutritionists and dieticians who ensure that their clients are well nourished so they balance out the diet in a way that all nutrition is derived in some way or the other.
So, though they definitely eliminate a certain class of foods from their diet, certain other appropriate element is added to make up for nutritional balance.
How much is enough?
As we said eat all classes and category of food items. If you do want to eliminate something or try out something new, get in touch with a qualified nutritionist to get it right.
Stick to those numbers by planning your food menu and quantity. The best way to eat is to divide your meals into 5-6 smaller portions spread through the day.
Foods that boost metabolism
Though you must try and include all types of food items in your meals, especially the ones in season, there are some specific ingredients that boost your metabolism.
Apart from the Omega3 rich food items that have been mentioned earlier, you can include Egg whites, Avocados, Asparagus, Yoghurt, legumes, whey proteins, Spinach, tofu, hemp seeds, Cottage Cheese and chili peppers.
Step 5. Green Tea
It does not taste as good as your traditional tea, but it surely has so many health benefits that you would want to include it in the list of “must haves” as a part of your eating routine.
Best time to have green tea is in the morning on an empty stomach. The warm green tea kick starts your metabolism much more effectively if taken first thing in the morning.
Adding green tea to your daily routine can begin to show results in under a week’s time and thereafter you can attack the unhealthy aspects of your health in a full blown manner.
It also has detoxifying properties and tends to strengthen your immune response.
A study by American Journal of clinical nutrition has shown that green tea extracts increase metabolism by 4% over a 24 hour period.
It controls glucose spike in blood post meal and also prevents incessant fat deposition in the cells. This means that replace your unhealthy drinks with green tea and rev up your metabolism by increasing fat oxidation.
How much is good enough?
We suggest, do not over do it.
Begin with 2 medium cups, one in the morning and the other in the evening.
Observe how you feel in a week and then take it up to maybe 3 or maximum 4 cups a day.
Another effect of having green tea would be that it will curb your craving for traditional tea and coffee saving you from that extra caffeine or cream.
Step 6. Keep hydrated
The humble crystal clear plain water has a secret and that secret is that it plays a very important role in keeping up your metabolism rate.
70% of our body is water and it is required in the most basic to most complex processes that take place in our bodies.
People who want to lose weight also tend to be the ones who exercise a lot. The result is a loss of water, fluid and thus electrolyte from the body.
The minute your body bends towards dehydration, metabolism slows down.
The full explanation
Our body stores fat in our cells so that it can be utilized later on. Imagine if our body did not have the storage for nutrition and fats, we would just feel the minute hunger struck.
Going hungry in such cases would sure cause health problems!
Scary, isn’t it?
Water helps our body in using the stored fats so when the body is dehydrated this particular function also goes for a toss. So all in all, fat remain rigid in your body and it loses the ability to burn and use them effectively.
How much water is enough for me?
In a day, consuming 2-liter water is the bare minimum requirement. Depending on climate, health, lifestyle and routine this requirement may vary from 3-5 liters. Active young children and adult who is physically active lifestyle need more water.
Therefore, always drink a lot of water well before you begin your workout and end with it as well. Keep a tab on how much water you are consuming by drinking it directly from the bottle.
After a week, you will find simple changes in your body like lesser water retention, no bloating, better skin and no dryness in your mouth- all symptoms of dehydration or low level of fluid in the body.
Step 7. Sleep Beauty
If you thought sleep deprivation would give you under eye circles, puffed eyes and maybe some headache then think it again!
A continuous cycle of getting less sleep can play havoc with your metabolic rate. Now you will argue that less sleep means more physically active time, but this is not how it happens.
What really happens is that if you delay the sleep at night, your brain sends signals for food cravings and in most of the instances you will give up and eat.
Then in the morning when your sleep cycle has remained incomplete, you tend to use coffee, cream and sugar rush to jump start your day.
Caffeine is good in controlled quantity, but not on an empty stomach and with all that sugar, it is best avoided.
The bottom line is that sleep deprivation makes you hungry and not because you have been physically active.
Why sleep deprivation make us eat?
The second, more important and out of our direct control factor is the way our hormones act when we sleep.
There are two important hormones- Leptin and Ghrelin that make us eat and stop.
Leptin tells us to stop eating and Ghrelin tells us that we are hungry and need to eat.
People who sleep less, have less of Leptin; which means that our “you have eaten enough” mechanism goes for a toss. This leads to a sluggish metabolism and before you knew it you stuck in a vicious cycle, eating more, sleeping less and worsening your metabolism!
How much sleep is enough for me?
An average of 7-8 hours of sleep is enough for an average adult. You can sleep less on some days and it will hardly have an effect on you, but erratic sleep cycles and continuous sleep deprivation can affect your entire health quite badly.
So we suggest, hit the bed early and get enough of sleep as they taught us “Early to bed and early to rise makes you healthy, wealthy and wise“. We do not know about the latter two, but it definitely makes you healthy.
We Conclude Naturally
So these are the 7 super tips that help you in optimizing your metabolism within a week. What’s more, you do it all in 100% natural ways, methods and with zero side effects.
All of them are easy to follow, DIY, and just needs your determination. We know that there are a number of supplements and over the counter drugs that help kicking up metabolism but we advocate doing it all by natural means that are safe and sustainable. Adopt them in your lifestyle and see your fitness level change for the best!
So whenever you want to boost your metabolism, try these best and effective steps. You won’t regret after this.
It’s ineffective to read a long guide until you do it. So at least, try to follow it for a few days and feel the benefits.
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