Metabolism is a term that people commonly use when discussing nutrition, weight, and health. Metabolism refers to a series of connected processes that control how your body creates and uses energy. It can be slow, low, or high.
Several things affect metabolism, including genetics, fitness level, and diet. In this article, we’ll discuss metabolism and how to improve your metabolic rate.
What is metabolism?
Metabolism refers to a set of chemical reactions that sustain life in cells and organisms. It’s divided into two categories catabolism and anabolism.
Catabolism involves the breaking of molecules to obtain energy. On the other hand, anabolism refers to a sequence of enzyme-catalyzed reactions that synthesize compounds needed by cells.
How to improve your metabolic rate?
Regardless of your body type, there are several ways to improve your metabolic rate if you’re not satisfied with it. These include:
- Drink cold water
Drinking water is more successful in boosting metabolism and weight loss than drinking sugary drinks. Drinking cold water boosts metabolism by 10 to 30%.
Drinking cold water increases calorie-burning effects as the body uses energy to heat the body temperatures. Water also helps you eat less, as drinking it before meals makes you feel fuller.
- Eat plenty of protein at every meal
Eating proteins increases metabolism within a few hours. Proteins stimulate metabolism as extra calories are required to digest, absorb, and process the nutrients in this meal.
Protein causes the most significant increase in metabolism by a rate of 15-30% compared to 0-3% for fats and 5-10% for carbohydrates.
Protein makes one feel fuller for a longer time, thus preventing overeating. It can also help prevent metabolism associated with losing fat. In general, protein boost metabolism helping you burn more calories and eat less.
- Do a high-intensity workout
Quick and intense bursts of activities help improve your metabolism and burn more fat.
- Eating spicy foods
Eating foods containing pepper causes an increase in metabolic rate. Capsaicin present in pepper is the main ingredient that facilitates this and can help maintain a healthy weight.
The Bottom Line
As you have seen, you can improve your metabolic rate regardless of your body type. Improved metabolism helps in weight loss and maintaining a healthy weight.
Small lifestyle adjustments and incorporating the above tips in your routine can help increase your metabolism.