The chemical processes that are carried out by your body to keep the organs normal and functioning properly requires energy. This process of converting your food intake into energy for proper functioning of your body is known as metabolism. The common processes which your body carries out include breathing, circulating blood and repairing of cells. Whether your body is moving or at rest, it requires a certain amount of energy to carry on these processes simultaneously. The energy required for this is consumed or burned as calories from what you eat or drink, and the number of calories used for the same is termed as basal metabolic rate. It accounts for 40% to 70% of your daily energy requirement. The number of calories you use depends upon your body weight, size, age and gender.
Metabolism and Weight Loss
The metabolism rate of a body depends upon a number of factors such as physical activity, hormonal levels, sleep duration, diet and the level of stress. A slow metabolism rate results in weight gain as the body is not able to use more calories at a faster pace to carry on the internal processes. A fast metabolism rate uses more energy and burns more calories. It usually occurs when the body has a higher muscle to fat ratio since the muscle cells require more energy.
How to Increase Your Metabolism Rate to Lose Weight?
There are several ways to increase your metabolism rate for losing weight.
- Increase your physical activity on a daily basis to lose fat. Physical exercise will use up more energy and it will burn more calories.
- Practice strength training Like Parineeti Chopra. Lifting weights will help in building muscle mass and losing fat. Since muscle cells tend to use up more energy than fat cells, you will burn more calories and hence lose weight at a faster pace.
- Sleep for at least 7 to 8 hours to reduce stress levels and increase your metabolism rate.
- Eat clean. A proper diet with all the essential nutrients helps in building your metabolism rate. Ensure to plan your meals in small portions and include fiber rich food items as they tend to use more energy for digestion.
5 Food Items That Will Increase Your Metabolism Rate
These 5 food items not only contain many essential nutrients but also help in increasing your metabolism rate for weight loss.
A small portion size of almonds contains a high amount of protein and fiber. Almonds are also extremely rich in Vitamin E and lower the cholesterol levels. Adding a handful of almonds in your daily diet will make you feel full for longer and sufficiently increase your metabolism rate due to the high fiber content.
Being extremely tasty and healthy, beans are a must addition in your daily diet. Rich in protein, fiber, iron and folate, beans are useful in increasing your metabolism rate. Using only 1 cup of beans in your daily meal will help in compensating for half of your daily fiber intake and quarter of your daily protein intake.
Milk and yogurt
Milk and yogurt consist of dietary calcium which is helpful in weight loss. It preserves your metabolism and increases the fat loss process. Being high in protein and calcium, milk and yogurt will build strong bones and reduce belly fat. They will make you feel full for long hours, helping to cut down calories.
Green tea is one of the healthiest and effective weight loss food items. Containing near to no calories, it has high antioxidant properties that will boost your metabolism. Green tea also contains EGCG which helps in increasing metabolism and effective weight loss.
Apple cider vinegar
Apple cider vinegar is known to lower blood sugar levels and does not sugar or glucose to enter the blood. Sugar is very harmful for the body as it can cause weight gain at a faster pace and also diabetes. It increases your metabolism rate which aids in faster fat and weight loss.