Boost your Metabolism

Boosting metabolism is the way many people try to lose weight, but burning calories by your body depends on several factors. Some people inherit a speedy metabolism, and some have an inherited slow metabolism. Gender also plays a role in metabolism as men tend to burn more calories than women. Age also matters in metabolism as metabolism slows down after the age of 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism.

1.Build Muscle - The body constantly burns calories to perform various functions, even when doing nothing. This is called the Resting Metabolism Rate (RMR). While the calories are also used for the most basic functions of the body like breathing, producing cells & maintaining temperature, this is called Basal metabolism Rate (BMR). The RMR is higher in people with more muscles. Every one kilogram of muscle uses 15 calories to sustain itself, while each kg of fat burns only five calories. After strength training, the muscles got activated, thus raising the Average Daily Metabolic Rate (ADMR)

2.Say yes to breakfast : - Breakfast is an important meal of the day. Breakfast breaks the overnight fasting period. It boosts the metabolism, kicks start the day, and keeps the energy high all day. Women who skip this meal are five times more likely to be obese.

3.Avoid snacking at night. : - The body is more resistant to insulin at night so eating carbohydrates in the evening leads the metabolic problems. This results in high blood sugar, which contributes to weight gain and other complications. Even having protein snacks will create problems and increase weight. Protein takes only a few more steps to be converted into carbs and fats. Any extra calories at night will be stored as fat and lead to weight gain. So eating dinner early at night don't take snacks at night will rev up your metabolism.

4. Drink coffee or tea Caffeine in coffee or tea is a stimulant to CNS (Central Nervous System). Caffeine can increase metabolism by 6-8%, while a cup of brewed tea can increase metabolism by 12%. The catechins (an antioxidant) in tea provide the boost, but the effect is temporary and is not the permanent way of boosting the metabolism. If coffee or tea makes you irritated or jittery, the slight boost will not be worth increasing the metabolism with coffee or tea.

5. Fight fat with fiber. Fiber and fat are opposite to each other. Fiber helps burn fat, especially belly fat, and has a long-lasting impact on weight loss and increased metabolism. The recommended dietary fats for females are 25g per day, while a male should opt for 35g per day. To increase dietary fiber intake, increase consumption of fruits and vegetables over juices, whole grains over refined grains, snack on nuts and seeds, include plenty of legumes in your meals, don't peel the skin of apples, potatoes, and cucumber, add fiber supplement in your diet plan.

6. Drink more cold water The bodily system has to work to bring cold water to body temperature. This can boost metabolism. A research study found that drinking 1.5 ltr of cold water in a day will help you burn more calories.

7. Opt for organic Inorganic food containing organochlorines (a type of pollutant stored in fat cells) interferes with the energy-burning process. It reduces the metabolism and leads to weight gain rather than weight loss. Since non-organic food contains higher levels of pesticides, it is better to choose organic food to remain healthy and boost metabolism. Choose peaches, apples, bell peppers, celery, cherries, berries, lettuce, grapes, and pears to boost the metabolism

8. Don't skimp on protein. Proteins can increase calorie burn after meals, and the study shows the same. So don't skimp on protein. Add healthy proteins to your diet by adding Lentils or Dals, Green Peas, Soybean or soy milk (make it fresh at home), Chana (Grams), Kidney beans, Buckwheat, Quinoa, and Tofu.

9. Add Iron Do you know that Iron is essential for the transportation of oxygen to your muscles? Yes, it is the truth. More than 70% of Iron is found in the Red Blood cells (RBC), called hemoglobin. Myoglobin, in muscle cells, helps accept, store, transport, and release oxygen. Thus, it is necessary to maintain adequate iron levels in the body. Also, note that women must replenish the lost Iron as they lose iron every month through menstruation until menopause. If they don't replenish the lost Iron, they will feel low energy and low metabolism.

10. Get more Vitamin D Vitamin D is essential for muscles which increases metabolism. In a research study in India that was done category-wise, it was found that vitamin D deficiency is prevalent in 37% to 99%. No wonder the next health risk for India is Obesity (Source: US National Library of Medicine, National Institute of Health) (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6060930/)Follow me on Instagram to remain updated, https://www.instagram.com/drrajattrehan) You can have Vitamin D by sun-bath for 1 hour during sunrise, or by consuming fish, egg yolks (both chicken & quail), and the mushroom is the only known plant that contains vitamin D naturally.

11. Don't sit still Sitting Idle will slow down your metabolism. Remember, I told you about RMR & BMR. In case you have a sitting or desk job, move after every 30 minutes just for 5-10 mins or in case you have to attend phone call stand up and then receive. This will not only increase your metabolism but will also help in preventing certain systems of the body like the cardiovascular, liver, and it will prevent obesity, diabetes, and even cancer.

12. Choose chewy foods The more you chew, the more energy you use. Choose food in the whole state like an apple rather than apple juice.

13. Get enough B12 Vitamin B-12 is an essential vitamin that helps in digestive problems like constipation, diarrhea, gas, appetite, indigestion. It helps in nerve problems like numbness or tingling, muscle weakness, difficulties in walking, vision loss, and mental issues like depression, memory loss, or behavioral changes. This vitamin also helps boost metabolism as it has a crucial role in fat metabolism. Lack of this vital vitamin leads to increased cholesterol and obesity, apart from reducing metabolism. In ancient times, when RO water or alkaline water was not available, people collected rainwater for drinking or taking water from natural sources like well rivers or lakes. The bacteria available in that water provided this vital vitamin. Vegans don't get this vitamin as animal sources are the only source. However, this can be available through supplements or fortified foods for vegans.

14. Catch some sleep According to the American Journal of Clinical Nutrition, lack of sleep for just a night can slow down the metabolism by 20%, reducing the energy you spend during the next day. Disturbed sleep disturbs leptin and ghrelin hormones, making you crave more junk foods.

15. Go for a morning walk. Of course, going for a walk early in the morning will help burn more fat, increase metabolism and give a kick start to the day. You will feel better have a lower risk of heart diseases, stroke, diabetes, and a specific type of cancer. You will have a clear mind throughout the day. You will have lower blood pressure, improved memory, and emotional health.

16. Say no to diet soda. Diet soda is a simple carb, thus is converted into fat and has many complications for the kidney, liver, heart. Strict "NO" to diet soda will help you increase metabolism, but you will see your weight going down.

17. Avoid "white" carbs. As mentioned earlier, fiber power up your metabolism; white carbs or simple carbs slows down the metabolism. The reason is the energy to digest fibrous food is more than the energy to digest simple carbohydrates. When we consume simple carbohydrates, the blood sugar rises immediately, which is not in the case of fibrous food. Skip all bread, not only white bread, as the base of all bread available in the market, is simple carbohydrates, white rice, chips, or cookies and replace them with raw fruits and vegetables.

18. Eat enough zinc. Another nutrient your thyroid requires for proper function is zinc. While you don't need much zinc, only a handful of foods contain the nutrient—including beef, poultry, and shellfish. If those are off your menu, sesame seeds and grains contain some zinc, and many multivitamins also contain this mineral. Again, vegans are the ones who have to watch out for a deficiency as the quantity of zinc in vegan food sources is significantly less.

19. Watermelon is a good source. Watermelon is a rich source of an amino acid called citrulline. This amino acid citrulline converts to an essential amino acid called arginine (the kidneys play a vital role in the metabolism). Arginine boosts metabolism and reduces fat mass, and increases muscle mass. This method will take some time to increase metabolism, and you will be able to see the changes after three to four months. These three foods can help improve your metabolism.

20. Buckwheat. Buckwheat, also commonly called kuttu (generally known as kuttukaatta), contains fiber. This cereal is starch-resistant, and the body has to burn calories to digest the fiber because roughage takes a long time to break down. When you eat the resistant starch, it accelerates fat burning in the body since the body cannot digest starch-resistant nutrients, so it doesn't contribute to fat in the body. Best way to consume: You can make chapatti, dosa, or kichadi from this grain or flour. But making puris or pakoras will add the fat and lessen the benefits.

21. Horse Gram Our body burns more calories to burn protein and less energy to burn fats or carbohydrates. Therefore, adding more protein will certainly help boost the metabolism. Horse gram is one the richest source of protein for vegetarians, which helps boost metabolism. Horse gram is commonly known as kulthi or kulith. Best way to consume: Make soup, vegetables, curry, kichadi, pulao, rasam, chapatti, or dosa.

22. Wood-Apple Wood-Apple is one of the fruits, a diuretic that helps clean the kidneys, rich in vitamin C, which boosts the metabolism. Also, it works as an antacid and gives a cooling effect to the body. Wood-Apple is commonly known as kavat. Please note that it is not bael fruit, called stone apple. Best way to consume: Eating pulp directly, make chutney, make a cooling drink, or make chapatti and dosa.