A good high rate of metabolism is key to healthy living. Read easy tips and suggestions on food and
health to improve metabolism and reduce obesity.
Living plants and animals require energy for sustaining life, to grow, heal and remain healthy.
Metabolism is the chemical process within the body that makes provision for this energy. The rate of
metabolism differs among individuals, and to improve metabolism means to improve the energy
supply of the body and burn up calories. Following are some of the important steps you can take for
increasing your metabolism that can rid you of excess fats, beat obesity, and make you active for
Breakfast is your very first meal of the day, and also the most important one. Not only should you
not skip your breakfast, but also pack it up with as much nutrition as possible.
A general rule is to ditch sugar- or carb-laden starters such as cereals, donuts or waffles. These can
spike and crash your blood sugar levels and diminish your metabolism. Instead choose foods rich in
proteins like eggs, Greek yogurt etc.
Including protein based foods in your diet, not just breakfast, does two things for your body. First, it
keeps you full for longer periods of time, which helps in consuming fewer caloriesthrough your day.
Second, because it is protein, it requires more energy than say fats for its break down, thus more
calories are burned by merely consuming proteins.
Consuming adequate amounts of water is your answer to slow metabolism. Body cells thrive on
water as a major resource for their everyday chemical processes including digestion, metabolism etc.
Aim for the usually advised 8-10 glasses of water at least. Drink more water depending on your
exercise and daily routine. Cold water especially helps in efficient metabolism because it causes
body your to use more calories to warm up consumed water. Drinking water in plenty should boost
metabolism, and in general, enable your body to make the most of the nutrition consumed.
As said above, muscles take up more of your energy than fats for building and maintenance.
Get involved in weight training programs for good muscle development and strength. Doing cardio
exercises like jogging, running, swimming etc. is another great way to enable high metabolism.
You could also try High Intensity Interval Training (HIIT) which as the name suggests involves spurts
of intense levels of working out interlaced with brief recovery periods. So if you pace yourself at
jogging for a consistent 9 minutes/km, break it down to 3 minutes of hard run spell, 4 minutes of
recovering slow pacing, and back to 3 minutes of sprinting spell. Doing this with affordable
repetitions will allow your body to gain good metabolic rate for your entire day and over.
Research and studies have linked metabolic activity to sleep. Less or incomplete sleep incurs less
metabolism by body. Ensure 8 hours of sleep daily or how much your body’s circadian rhythm
These activities fulfill most of your body’s metabolic demands. The tips that follow will secure and
ensure an all-round good metabolism for your body:
Tip: Foods: Certain foods and beverages have shown to provide effective help in boosting
metabolism. These include:
– egg whites: full of protein and vitamin D, they keep metabolism stoked to good levels
– lentils: rich in iron
– whole grains (brown rice, oatmeal etc.): are fiber-rich and require extra effort in breaking down
than processed foods
– green tea: filled with antioxidants, and particularly known for improving metabolism. It also act
good as an obesity treatment.
– coffee: caffeine stimulates metabolism and makes it last for more than a couple of hours straight
– spices: adding spices to your food like chili peppers (compound capsaicin) increases metabolism
– lean meat: has plenty of iron, deficiency of which can result in slow metabolism
Tip: Eating regularly: Eating at regular, fixed intervals makes the body consume energy on a
consistent level, which in effect leads to continued high metabolism. Skip meals and you’ll drive your
body into conserving energy which will subsequently lower metabolism of the body.
Tip: Avoiding alcohol: Alcoholic drinks like whisky, beer etc. has been known to decrease
metabolism, especially when drinking them alongside heavy meals.
Tip: Avoid trans fat: These found in processed foods like chips, bind to fat and liver cells and reduce
metabolism. Weight gain is the side-effect.
Improving metabolism not just decreases your chances of or reduces obesity, but in effect brings
vibrancy and energy into your life. Adopt natural courses to boosting metabolism by following a
good healthy food, water, exercise and sleep regime.
By Manisha Gupta