Metabolism refers to the chemical reactions happening in the body that helps to keep you active, alive and functioning. It is often interchangeable with the metabolic rate or the calories burnt. The higher the metabolic rate, the more calories you burn and it is easier to lose weight. Also Read: The Best Home Workout Ideas To Kick-Start Your Weight Loss Journey
A person’s metabolism is measured at the rate which the body burns calories for energy. The speed of metabolism is determined upon several factors including age, sex, body fat, muscle mass, activity level and genetics.
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In these times of lockdown where most of us are working from home, we had missed out the opportunity to be active which had drastically slowed down our metabolism. We are confined to four walls in the house to limit the exposure to the coronavirus and had also stopped routine workouts, going out for walk and gym. However, there are some effective ways which are backed by science that can help you to boost the metabolism which can keep us active and energetic all through the day.
Cool Ways To Kick-Start Your Metabolism
Power Up With Proteins
Generally eating food can up your metabolism for a few hours, this is known as the thermic effect of food (TEF). It is because extra calories are needed to digest and absorb the nutrients in the food. Protein-rich foods cause the highest rise in TEF and also keep you satiated and prevent you from overeating. Consuming protein-rich foods like legumes, nuts, eggs and lean meat helps to reduce the drop-in metabolism due to losing fat.
Staying hydrated is vital for the body to function at its best. Water is the perfect drink necessary for optimal metabolism and also assists in losing weight. Drinking plenty of water instead of sugary drinks and carbonated beverages are helpful in losing weight and speeding up the metabolism. Studies have also shown that drinking half a litre of water elevates the resting metabolism by 10-30%. It is also noted that drinking cold water burns more calories as the body uses energy to heat it up to body temperature. Also Read: Here’s How Much Water You Should Drink For Losing Weight
Sitting too long at your desktop or work station is very bad for your health. It is even dubbed as the new smoking by health experts, as long duration of sitting burn fewer calories and can lead to weight gain. An afternoon of standing up at work can burn an extra 174 calories, so try standing for short durations if you are doing a desk job to shorten the time spent sitting down and to increase the metabolism.
A warm cup of green tea is all you need to trigger your metabolism, says research. Drinking green tea or oolong tea is a great way to increase your metabolism by 4-5%. The presence of antioxidants and beneficial plant compounds catechins in green tea increases the fat burning by 10-15% and helps you to lose weight, shed the stubborn belly fat and maintenance weight. Have 1-2 cups of green teas as an intermediary beverage to speed up the metabolism and stay refreshed.
Spice Up Your Meals
A whole lot of spices are available in our kitchen which is valuable in triggering our metabolisms such as green chilli, black pepper, red chilli flakes, capsicum and ginger. Studies have revealed that eating foods seasoned with these spices support to boost metabolism by 23%. Generally, when we eat spicy foods the body produces more heat which helps to burn out more calories. The chemical compound capsaicin in spices is responsible to boost the metabolism by elevating the body temperature that is the reason why we all sweat when eating something spicy.
Getting Adequate Sleep
Generally, when a person gets inadequate sleep, the body releases hormone ghrelin which makes them feel hungry, at the same time it also releases very less amount of leptin, a hormone that can make a person feel full. It is essential to get adequate sleep to maintain the hormone balanced and this can prevent you from overeating. Lack of sleep decrease the amount of calories you burn, leads to insulin resistance, slow down the metabolism and ultimately increases the risk of obesity. It is recommended that adults’ should at least get 7-8 hours of sleep per night to maintain well-being.
Take Adequate B Vitamins
The B complex vitamins such as B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine) plays a vital role in the metabolic rate. The major function of B vitamins is to assists the body to metabolise carbohydrate, protein and fat and use the stored energy in food. Some of the food sources abundant in B vitamins include bananas, peas, whole grain cereals, spinach and eggs. It is also available in the form of supplements.
Tips To Get Fit At Home
Avoid Boredom: At home, you may not have all the high-end equipment and classes that are available at a gym, so make sure to check out some new workouts and ensure that you’re doing it the right way. Stick pictures and use them as a guide for form and the right technique.
Find An Exercise Partner: You’ll at least not find any lame reasons or excuses when you have a friend to work out with.
Schedule Workouts: Prepare a plan, have a calendar and write out your exercise schedule well in advance. If you have any sudden work coming up, reschedule your chart immediately.
- Use a diary to track your progress and jot down major breakthroughs that you have achieved, it may greatly help you to stay focused and get desired results.
- Set small goals like toning thighs or shedding 3-4 kgs of belly fat. These goals are something you cannot achieve right away, but you know it is within your reach.
- Reward yourself with a new pair of sneakers or tracks to keep you going strong and motivated.
- The most important point to remember, make workouts an integral part of your day-to-day activities like sleeping and eating. Think of it as a lifestyle modification, clear out of mind that exercise is something you’re only doing for a short span of time, but rather make it a habit.
- Stay home, stay safe and healthy. Enjoy working out at home and boost your stamina and endurance.