Metabolism Boosters For Your Weight Loss Journey
Either you run the day or the day runs you. – Jim Rohn
Have you heard about metabolism while trying to lose weight?
If you heard about it, then you might have also heard about its adverse effect on disturbance.
Before that know what a metabolism is.
Metabolism is termed as chemical reaction involved in maintaining living state of cells and organism. It is divided into two categories:
Catabolism – the breakdown of molecules to obtain energy
Anabolism – the synthesis of all compounds needed by the cells
In simple term, its body ability to breakdown foods to provide energy and other nutrients for proper functioning.
A slowdown in metabolism leads to many health problems like low energy level, weight gain and other health concerns followed with weight gain.
While trying to lose weight, it’s important to have a healthy metabolism. Without proper metabolism, it will be tough to get a quick result, or even you won’t lose weight. Multiple unhealthy stuff tried to lose weight can be the reason for the slowdown in metabolism and weight gain.
If you want to lose weight, then you need to boost your metabolism. If you have thought that it would be tough to increase metabolism and you need to put extra effort, then don’t worry.
While losing weight or staying healthy, the main focus should be improving body function. If you improve your natural body function, then all are done without giving any extra effort. Boosting metabolism or adopting healthy habit will sound similar when you look. So don’t worry much, you know all the best method to lose weight. It’s just a reminder or a checklist.
Many things can be done to boost metabolism. Few but the best one are listed below. If you follow these few steps then also you will get the result you desire.
Top Tips to Boost Metabolism
1. Eat Breakfast
Breakfast is the first and the most important meal of the day. It said, again and again, to lose weight you need to eat healthy breakfast. Instead of many people skip breakfast to minimize calorie intake.
As you wake up, the body comes out of 8-hour starvation mode, while you were sleeping.
While you were having a deep rest, the body was working continuously to repair and build cells. During these process, there were lots of calories utilized.
If you skip breakfast and starve, the body won’t get enough nutrients to continue the process. As you starve, body gets confused about its next refuel. It starts preserving energy by slowing the metabolism and thus interfering normal function. If you refuel with healthy nutrients, metabolism increases that carry out the process with high energy level.
There are many other reasons to eat breakfast like it boosts satiety hormone and suppresses hunger hormone.
Eat nutrients dense breakfast that contains high protein, fiber, carbs, fat, vitamin, and minerals.
2. Eat Small and Frequent Meal
A thumb rule; eat small but frequently to keep your metabolism at its peak performance.
Many consider it’s a myth, but you can adopt it in right way.
The right way to eat small and frequent is to include complete nutrition.
Protein and fiber are essential to maintain satiety level and prevent constant craving.
Carb and fat are required for energy and cell metabolism, while vitamin and minerals are necessary for many of important process.
With a continuous supply of complete nutrients, you will increase body function stimulating metabolism.
The claim for no effect was made when meal lacked complete nutrition. Protein and fiber support healthy metabolism while carbs provide energy to carry out the process.
If you want to lose weight, then you need a deep and healthy sleep for 7-8 hour.
Your sleeping pattern has a direct effect on metabolism and weight loss. Lack of sleep can make you crave for calorie dense foods and, you can’t resist from eating it.
After deprived of the last night sleep, you won’t be able to eat healthy breakfast disturbing the whole balance throughout the day.
University of Chicago researchers found that continuous lack of sleep for 4 days can do more harm. It affects the insulin balance, a hormone that converts sugar, starch, and foods into energy. It causes insulin sensitivity, so body don’t behave properly, ends up storing fats from the bloodstream as it’s not able to process it.
Next time when you find that you are not able to make right choice during breakfast or gaining weight, check your sleeping pattern.
4. Build Muscle
Doing cardio to boost metabolism, that’s a good step. But if you are skipping strength training then you are not taking total benefit from workout routine.
To boost metabolism and to burn calories throughout the day, you need more muscle. Muscles can automate the process without any extra effort, even while you are resting or sleeping.
10 pounds of muscle burns 50 calories at rest while 10 pounds of fat burn 20 calories during a day.
Strength training can stimulate the body to build new and better muscle mass that will burn more stored fat than fat cells.
Strength training for 3 times a week is enough to increase muscle growth and metabolism.
Along with there are many routines in an exercise that will be discussed in fitness sections.
5. Avoid Inflammatory Food
If you want to lose weight, then you need to avoid inflammation causing food. All processed foods are responsible for inflammation, causing heart disease, diabetes, or cancer. They are also responsible for weight gain, stress, thyroid dysfunction, fatigue, hormonal imbalance and digestive stress.
Slowdown of metabolism is due to foods containing high sugar, refined vegetable oil, artificial sweeteners, low-quality dairy or animal products
6. Stop Dieting, Give Your Body The Required Calorie It Needs
As mentioned earlier, a body needs an optimum energy supply for better functioning and higher metabolism.
Lack of energy during dieting can slowdown the function.
There are many diets available that are claimed to give the result. Trying different diet can disturb the normal function disturbing metabolism.
If you are considering dieting, then there are beliefs that fasting can help to lose weight. But it has a harmful effect on metabolism that leads to weight gain instead of weight loss.
7. Drink Enough Water
To have a better metabolism, you need to stay hydrated. As the body is mostly made of water, you can’t neglect its importance.
Like other food, you won’t get any calorie, but it will stimulate the body function helping to lose weight.
People drinking water has found easy to lose weight and manage weight. Drinking water increases the calorie consumption during rest.
In obese children, it was found that drinking water increases calorie consumption by 25 percent.
But cold water has a better result than regular water. Body boost metabolism and burn calories to warm the cold water to normal body temperature.
8. Don’t Have Heavy Dinner
For better metabolism, you need healthy dinner that can provide enough nutrients for proper recovery, and better energy level the next day.
But don’t be over obsessed with heavy dinner. You don’t need heavy dinner but right food, that provide enough nutrients without eating more.
A proper and well-balanced diet can do the work.
9. Don’t Sit at Job Desk
If you are sitting from 9 to 7 while at work, then you are slowing your metabolic level. You can take a break for 15-20 after every hour, during that time you can stretch, walk, or even stand for a while.
You can also try standing desk at work for a while. Body burns more calorie while standing when compared to sitting on the desk.
10. Incorporate Spices In Your Diet
If you get bored of eating healthy foods, then you might be missing these spices. To enjoy any meal, it’s important to provide some flavor to taste bud. If taste bud doesn’t like it, then you might get attracted to other foods that satisfy taste buds, like fat, sugar or salt-rich foods.
By adding spice, you will enjoy the food taste and also boost your metabolism. Start enjoying it and find various ways you can incorporate into your diet.
Turmeric has a high antioxidant profile due to the presence of special compounds curcumin, providing it anti-inflammatory property. It is also known as warming spice that helps to heat body metabolism.
While a study on rat found that, it lowers the fat cells by suppressing the growth of new fat cells that contributes to prevent weight gain.
Cinnamon is another warming spice that increases body temperature to burn more calorie by boosting metabolism. It helps in regulating digestion and absorption of nutrients from foods.
You can sprinkle it on oatmeal, yogurt, or salads making them taste good.
3. Cayenne pepper
It is similar like turmeric and cinnamon, increase body temperature and boost metabolism. As you eat cayenne pepper, body’s temperature kicks high that can help to burn up to 100 calories
Sprinkle it over roasted nuts or scrambled eggs. You can use it while preparing dishes, maybe pizza, pasta or other.
Consuming cumin can helps the body burn three times more calories. It is helpful in digestion, energy production and also improves glycemic index in people.
Ginger contains two important compounds like gingerols and capsaicin, known to boost metabolism. It also controls blood glucose level and prevents sudden rise in blood glucose, helping to lose weight and protects from many health problems.
To make food taste great, garlic is used in many dishes. You can get the excellent flavor and enjoy its metabolism boosting property. Due to its thermogenic property, it helps to burn calories.
7. Black Pepper
Black pepper contains piperine that helps to block new fat cell formation. Along with it contributes to more calorie burn during a brisk walk or any physical activity.
It is also a thermogenic spice that increases body temperature and boosts metabolism.
Incorporate these and other spices in your diet, to enjoy your meal and weight loss journey.
11. Beverage That Boosts Metabolism
If you want to enjoy a beverage, then you should go for green tea or coffee.
Coffee provides caffeine while green tea provides caffeine and EGCG.
Caffeine and EGCG help to boost metabolism and burn calories.
EGCG insist the enzyme that breakdown norepinephrine, that signal fat cells to burn fat. With an increase in norepinephrine, body utilize fat cells as the source of energy.
They also boost energy level during a workout and suppress appetite to lower calorie intake.
12. Nutrients For Better metabolism
The motto to eat healthy food is to get the right amount of nutrients. These nutrients provide energy and stimulate the function that increases metabolic activity. Increased metabolic activity increases the energy level that boosts vital processes like; breakdown or foods, cell development, and nourishment, developing organs, etc.
For these process, you need every nutrient, but few have a higher effect on metabolism and weight loss.
You are now quite aware of protein and its benefits. As it breakdown slowly and provide energy for a longer period, metabolic activity stays active. Protein is high thermic food, that means it will burn more calorie than it releases.
To get enough protein, you can eat eggs, meat, grain, cereals, dairy products, etc.
Similar to protein; fiber also breakdown slowly and increase calorie burn that helps weight loss and improves metabolism.
To get enough protein you can eat veggies, grain, cereals, fruits, etc.
3. Vitamin A
Vitamin A is required for proper function of thyroid gland. Thyroid hormones regulate how body use energy that affects the rate of metabolism. Deficiency of Vitamin A is found to slowdown the speed of metabolism.
To get enough vitamin A you can eat beef liver, carrot, spinach, broccoli, kale, butter, egg, winter squash, sweet potato, and apricots.
4. Vitamin D and Calcium
It is found that people taking enough Vitamin D have a lower obese rate. Obese people were found to have a lower serum vitamin D level and also calcium.
There is no reason yet found for the effects. But you should intake right amount of these nutrients.
To get enough Vitamin D and Calcium you can eat cod liver oil sardines, tuna, salmon, egg yolk, fortified milk and yogurt, fortified cereals. You will get enough Vitamin D if you spend most of day outdoor.
5. Vitamin C
According to a 2005 article published in the Journal of the American College of Nutrition, people taking high Vitamin C burned 30 percent more calorie while brisk walking.
Vitamin C increase the energy level during a workout to burn more fat.
To get Vitamin C, you can eat oranges, red pepper, kale, broccoli, spinach, tomatoes, guava, grapefruit, kiwi fruit, and strawberries
6. Vitamin B complex
- thiamine (B-1)
- riboflavin (B-2)
- niacin (B-3)
- pantothenic acid (B-5)
- pyridoxine (B-6)
- biotin (B-7)
- folic acid (B-9)
- cobalamin (B-12)
Vitamin B complex is essential as it lowers stress and regulates mood. Excess stress is responsible for the slowdown in metabolism. You can lower stress level by eating the right food.
While, it is also required for proper metabolism of carbohydrate, protein, and fat.
It is needed for the breakdown of carbohydrates to maintain the energy level that is also responsible for the metabolic activity. In all, Vitamin B complex plays multiple roles in keeping metabolism high.
To get Vitamin B, you can eat the top listed foods. You will get nutrients even from other sources, but the list contains a higher concentration of particular vitamin.
Vitamin B1: Green peas, asparagus, brussels sprouts, sesame seeds, sunflower seeds, pistachios, herring, criminology mushrooms, ground flaxseed, and spinach.
Vitamin B2: Beef liver, lamb, milk, mushrooms, yogurt, spinach, almond, sun-dried tomato, salmon, and eggs.
Vitamin B3: Turkey, chicken breast, peanut, mushrooms, tuna, green peas, sunflower seeds and avocado.
Vitamin B5: Chicken liver, sunflower seeds, avocado, sun-dried tomatoes, corn, broccoli, mushroom, cauliflower, and yogurt.
Vitamin B6: Wild caught tuna, banana, salmon, chicken breast, spinach, sweet potato, hazelnuts, turkey, and garlic.
Vitamin B7: Almonds, sweet potato, eggs, onion, oats, tomato, peanuts, carrot, walnuts, cauliflower, Romaine Lettuce, and salmon.
Vitamin B9: Dark leafy green, asparagus, broccoli, chickpea, citrus fruits, bean, peans, lentils, okra and brussel sprouts.
Vitamin B12: Beef liver, sardines, tuna, raw cheese, cottage cheese, raw milk, eggs, salmon,
If you are planning to improve your energy level, then you need a proper intake of iron rich foods.
Iron is a vital nutrient that carries oxygen to all the cells and muscle, which helps to burn fat and calories.
Deficiency of iron leads to anemia that result in fatigue, lowering the energy level for the daily activity or sports. For better metabolism, body energy level should be high.
If you are missing iron in your diet, then you might slow your metabolism and your daily performance.
To get the iron, you can eat liver, beef streak, navy bean, black bean, spinach, swiss chard, egg yolk, prunes, artichokes, collard green, broccoli, pistachios, almond, walnut, pistachios, and oyster.
Magnesium is required for the production of energy in the body. There are more than 300 coenzyme reactions that need magnesium like, controlling blood sugar, regulating blood sugar, keeping nervous system functioning smoothly, etc.
To get high magnesium, you can eat almonds, fig, seeds, legumes, green leafy vegetables, avocado, dark chocolate, and yogurt.
That’s all about nutrients and foods that can help you boost your metabolism.
The list may look quite long, but they are the most reliable way to increase your metabolism. These are best steps that you are going to follow throughout your life even after weight loss. They are healthy and safe because they correct the body’s natural functioning.
Well done is better than well said. – Benjamin Franklin
For weight loss or to improve health, it is important to get enough nutrients through food. But many of times it’s tough to get those nutrients that slowdown the recovery, muscle growth, fat loss or even cause a deficiency. During these periods, supplements come in handy.
As referred by its name, the supplement provides nutrient that your diet lack. You can’t use it for replacing a healthy meal.
According to 2005 Dietary Guidelines for Americans, “Nutritional need should be meet through natural foods. An individual should meet their nutrition need by eating nutrients dense food. It should provide enough protein, carbohydrate, fiber or vitamin and minerals.” While an individual can use supplements in certain case but its safety should be considered.
There are lot many supplements available in the market for every need like building muscle, losing weight or treating deficiency.
Similar like nutrients need they are also divided into two categories; macronutrient and micronutrient.
As it name suggest, it’s a supplement that provides macronutrients like protein and carbohydrate. Protein is required for fast muscle recovery and growth, while carbohydrate to refuel or to bulk up.
If you are not able to get enough protein or carbohydrate, then you should try these supplements.
As the name suggest, it’s a supplement that provides micronutrients vitamin and minerals like Calcium, Magnesium, Vitamin D, Iron, Vitamin C, Vitamin B, Zinc, Selenium, and Chromium.
It is recommended to get micronutrients from food to prevent high dose side-effects through supplements. If you following a healthy diet, eating varieties of food, then you will receive every micronutrient in required quantity. But many of time you might not get enough nutrients from food as they lack. Then you should prefer for micronutrients.
Do You Need Supplements?
While losing weight or building muscle, it’s quite often you have heard about supplements. There are many promising articles, magazine, and models promoting the effectivity of these supplements. Their price might be from low to high range.
Is it worth to spend a lot of bucks for it?
Does it give the result as said or not?
If you wanted to lose weight, then you might be searching for the best supplement that can help you out.
There are many hypes about supplements benefits. There are many promises made by supplements manufacturer and sellers, while quite a few things are proven. While few supplements can help you in weight loss but you shouldn’t believe in every type of them without doing research on it.
There is few supplement that is effective but to get the benefit; it is important to follow a healthy diet. These supplements will help when you lack those nutrients.
A whey protein after a workout can help in quick recovery as body readily absorb simple form of amino acids. Iron, calcium and other vitamin and minerals supplements are beneficial when the diet don’t provide enough.
If you are planning to get the supplement, then try to follow a healthy routine and try few of supplement like whey protein, egg protein, fish oil or vitamin(if your diet lack fruit or vegetable). You can also try creatine that is proven to increase your performance during a workout session. The more you lift, the more you will gain.
Read the label while buying the supplements.
Every supplement is referred by its ingredient that is proven to provide benefits. But most of the time, the requirements of those ingreadients is high to get benefit from it.
The listed supplements are found useful and safe. If you are planning to lose weight, then you might not need all of these. You can use few to increase muscle recovery after exercise, boost fat burn and increase energy level.
- 5 HTP
- Fish Oil
- Green Tea Extract
- Protein Powder
- Whey Protein
- Casein Protein
- Egg Protein
- Other plant-based protein
- Vitamin D
The supplements listed are not yet proved to provide any result, instead of many claims. You should avoid these supplements as they don’t have much effect in real as stated by clinical trial.
- Acai Berry
- Deer Velvet Antler
- 7-Keto DHEA
- Garcinia Cambogia
- Green Coffee Extract
- HGH booster
- Tribufus Terreitris
Everyone has a different goal that decides their nutrition requirement. You major nutrition intake should be from foods while you can take a supplement to boost recovery.
Also few of supplements improve exercise performance, you can get for your workout routine. Know all the supplements and take as per your need.
1. 5 HTP – Precursor of neurotransmitter hormone serotonin that increases the feeling of fullness.
Dosage: 300 to 500 mg per day
2. Beta-Alanine – Reduce fatigue due to exercise and improve aerobic workout capacity.
Dosage: 2.6 to 6.4 grams per day
3. Betaine – Boost muscle endurance and strength.
Dosage: 1.25 to 2.5 grams per day
4. Caffeine – Increase calorie during workout improving performance during exercise.
Dosage: 3 to 6 mg per kg body weight before 20 minutes of exercise.
5. Carnitine – Increase cellular by increasing rate of fat burn for energy by muscle tissue.
Dosage: 1-2 gram of l-carnitine
6. Citrulline – Stimulate Nitric acid production that boosts muscle endurance, minimize muscle soreness, and enhance aerobic performance.
Dosage: 6-8 gram per day
7. Creatine – Boost strength and muscle gain, increase aerobic endurance, minimize muscle soreness and damage due to intensive exercise.
Dosage: 5 grams of creatine monohydrate per day
8. Curcumin – Found in turmeric, protects from inflammation that is that cause muscle soreness and slow recovery. It also protects from cancer, Alzheimer’s disease, allergies, arthritis, and other chronic diseases.
Dosage: 80-500 mg per day
9. Fish oil – There are many health benefits of eating fish oil. While it reduces muscle soreness, improves glucose uptake and accelerates fat burn.
Dosage: 3.5 – 4.5 gram per day
10. Green tea extract – Increase fat burn for energy during exercise improving energy level and performance.
Dosage: 400 – 600 gram per day
11. Forskolin – Improve blood flow that reduces inflammation. It raises metabolic rate and accelerates fat loss.
Dosage: 100 mg per day
12. HMB – Helps to metabolize amino acid leucine, that stimulate protein synthesis. Prevent muscle breakdown during exercise that helps in fast muscle recovery and growth.
Dosage: 2 – 3 gram per day
13. Multivitamin – Helps to meet vitamin needs.
14. Naringin – Mobilize stored fat that burns excess fat as an energy source for exercise.
Dosage: 600 mg per day
15. Protein powder – Protein powder is used to fast muscle recovery after exercise for building new cell and increase strength.
There are few effective types of protein
- Whey protein
- Casein protein
- Egg Protein
- Soy protein
- Other plant-based protein
Dosage: 20-30 gram protein from these protein sources is enough
16. Spirulina – Improve exercise performance, reduce blood pressure and systemic inflammation.
Dosage: 1-3 grams per day
17. Synephrine – It is useful for fat loss as it, increase metabolic rate, fat mobilization and increase thermic effect of food.
Dosage: 25-50 mg per day
18. Theanine – Increase nitric acid production that improves performance during exercise.
19. Vitamin D – Bone vitamin is required if you can’t get from food or due to lack of sunlight due to geographical location.
Dosage: 2000 IU per day
20. Yohimbine – Improve exercise performance, reduce physical fatigue, increase the time of exhaustion and decrease fat storage.
Dosage: 0.1 to 0.2 milligrams per kilogram of body weight
21. Zinc – Also known as testosterone booster as its deficiency can lower its level. It is required for creation protein, enzyme, and cells.
Dosage: 30 gram per day
Meal Planning For Weight Loss
Many are called but few get up. – Oliver Herford
Meal planning should be done as per person requirements. It depends on the person, depending on age, gender, fitness goal, etc. Planning a better routine is not that difficult. You just need to know what’s your goal and what are right to eat depending on the present situation.
Nutrition demands differed greatly in every stage of life. In every stage, the requirements changes as per body functions and activity.
At growth stage, from childhood to adulthood, you need a high dose of protein, fiber, carbs, vitamin and minerals for optimum nutrients supply to repair muscle, build new muscle, develop healthy bone, and much more. During these periods there are many hormonal changes, which need a good diet.
In old age, the requirement of Vitamin D and calcium increases to keep bone strong, as body’s ability to absorb vitamin b-12 decreases. Protein and carbs need will be quite low as there is very low wear and tear of muscles.
With changes in age physical activity, body function also changes, changing you nutrition demand.
Nutrition need also depends even on gender. Men require more nutrition as compared to women. It doesn’t mean that women need fewer nutrients compared to men.
Men will need high protein and carbs to gain muscle compared to women planning to stay lean and toned.
Men under 50 may require 38 gram fiber while women need 25 gram.
Mens need for iron is quite low as compared to women due to menstruation cycle.
As every nutrient has a different role, the need also differs for men and women.
The final one, it also depends on physical activity.
A highly active person will need more nutrients compared to a less active person.
With the increase in activity, demand or energy increases, protein is required for excess wear and tear of muscles, etc.
You need to balance your nutrient intake as per your physical need.
You won’t need more carbs when you are not doing a workout, as the body will store that excess carb.
With increased physical activity you need to increase protein intake for muscle recovery and new cell development.
These three factors have a high impact on your nutrients requirement, changing your meal plan. You need to understand it and plan according to it. Simply following any available meal plan won’t do any good. You need to change it as per your current need, which changes from time to time.
Best Way to Plan a Healthy Meal
1. Long Term Goal
For weight loss, you need to set a long-term goal. Following a diet, are always looked like a short term goal. People think that they can quit it as they get the desired result.
But it’s the biggest mistake that people make. Healthy eating is not a short-term task; you need to do it for the lifetime to stay healthy. With a weight loss goal, you set a plan that will bring back your energy level and health back.
By setting short term goal, you will be forced to try unwanted things that prove bad later. You might get a quick result, but it will also fade away quickly.
While by setting long term goal, you will be forced to adopt a healthy habit that might give slow but long lasting result.
The key to any goal planning is, set long term goal.
2. Think protein and fiber first
For every meal, you need to start with protein. It can trigger your weight loss in a healthy way. It will control your calorie intake by preventing you from eating carbs.
3. Eat salad
One of the best ways to enjoy a meal in a healthy way is by including a salad in it. Salads are the best part of any healthy diet. You can add nutrient-rich food as well as they taste good.
Include nuts, veggies, chickpeas, sprouts, pumpkin seeds, avocados or other fruits, vegetables to make a salad.
4. Prepare Veggies
Similar to the protein you need to increase your veggies intake. You can make your veggies to eat with every meal, increasing the nutrient value of every meal.
High fiber intake will prevent unwanted calorie craving.
5. Stock on non-perishables
You can stock up with healthy food like rolled oats, canned tuna, brown rice, fruits, or canned beans. As there will be easy access to healthy food, you won’t fell the need to order unhealthy foods.
6. Allow yourself to indulge
As mentioned in earlier in healthy option or unhealthy foods, you can eat healthy without starving your taste buds. You can indulge once a week but have control on your portion size.
7. Perfect Day of Eating healthy
As stated by USDA MyPlate the food chart that you can follow to meet your nutritional needs.
You need to add a high amount of protein sources, vegetables, whole grains, varieties of fruits, nuts, and healthy foods. Instead, it may seem incomplete but you can remember to follow it, and within few day you get your right chart. As the need for nutrient requirement depends on the person, make a better choice.
Eat right, don’t consume excess than you require, don’t starve, don’t eat when you aren’t hungry.
By following these, you will start eating healthy and skyrocket you weight loss goal.
That’s all about a nutrient part for your weight loss goal. Now you know enough to gain complete benefits from nutrition to lose weight.
»» To Chapter 5 «« To Chapter 3
Chapter 1 – Nutrition Protein Carbs Fiber Water Fat
Chapter 2 – Superfoods and Unhealthy Foods With Alternative
Chapter 3 – How To Quit Craving and Addiction
Chapter 4 – Metabolism Booster, Supplements & Meal planning
Chapter 5 – Importance and Types of Fitness Routine
Chapter 6 – Top Exercise And Fun Activities
Chapter 7 – Common Workout Mistakes and Injury
Chapter 8 – Healthy Habits Myths and Facts
Chapter 9 – Daily Guidelines for Weight Loss