7 ways to speed up your metabolism to lose weight fast

If you’re wondering how to increase metabolism, here are 7 ways to boost it for fast weight loss.

When it comes to losing weight, the first thing that comes to mind is how to increase metabolism. This is the ultimate question for the simplest weight loss solution. But most people don’t know how metabolism works. So let’s start by understanding what metabolism is, and then learn how to boost it.

What is metabolism?

The term “metabolism” refers to the role of enzymes in the body’s ability to digest food, function, grow, and adapt to various situations. It converts the food we eat into usable energy for our bodies. So if your metabolism is slow, it directly or indirectly affects your ability to lose weight.

Health Shots spoke with Dr. Aparna Govil Bhasker, a consultant bariatric and laparoscopic surgeon at Saifee, Namaha, Apollo Spectra, and Currae specialty hospitals, to find ways to speed up metabolism.

How to increase metabolism?

Metabolism refers to the efficiency with which the body performs all of its activities, including the digestion and absorption of food that provides the body with fuel. Metabolism does not improve overnight simply by consuming supplements like L-carnitine/fat burner or green tea. This requires a holistic and consistent approach.

Tips to improve metabolism:

1. Do high-intensity exercise

To keep your metabolism and fat burning rate high for hours, longer than the time you train, you need to engage in high-intensity training. Dr. Bhasker says, “HIIT, running, swimming, and biking are all exercises you can try to speed up your metabolism and burn that fat.” You can also burn a lot of calories in a short time.

2. Don’t skip meals

improve metabolism by not skipping meals

Skipping meals or eating too little is not the right way to lose weight. In fact, it can mess with your metabolism in the long run. According to Dr. Bhasker, “Eating at regular intervals helps maintain metabolic balance. Eating a small meal or snack 1-2 times between main meals increases metabolism. According to research, those who snack between main meals eat less during meals. Otherwise, long intervals between meals slow down metabolism and increase the body’s ability to store fat. Go to a nutritionist to find out when and what you should eat between main meals.

3. Drink green tea

According to a study from the Maastricht University Medical Center in the Netherlands, green tea can increase your energy expenditure or the number of calories and fat you burn each day. Consuming 2-3 cups of green tea each day can encourage the body to burn calories faster than it would otherwise. It is a good option compared to sugary juices.

4. Eat high-protein foods at every meal

The body spends more energy breaking down protein than carbohydrates and fats. This causes an increase in metabolism, called the alimentary thermic effect. “A high protein intake has been shown to significantly speed up your metabolism and increase the number of calories you burn,” says Dr. Bhasker. In addition, protein also provides satiety and prevents the feeling of hunger and excesses in subsequent meals.

5. Sleep well

sleep well to improve metabolism

Do you know that sleep may not decrease or increase metabolism, but lack of sleep can lead to an imbalance and dysregulation of hormones associated with hunger and appetite? Lack of sleep can make you hungry, lead to midnight snacking, and sugar cravings, and over time, you’ll outgrow your calorie intake. This excess energy will lead to progressive weight gain by affecting metabolism.

6. Drink enough water

Water helps boost metabolism, detoxify the body of waste, and control appetite. Also, increasing your water intake encourages your body to stop retaining water, leading you to shed those extra water pounds. However, your metabolism will slow down if you are dehydrated. Drink at least 10-12 glasses of water each day to try to stay hydrated.

7. Nutrition

Your regular diet should be full of fat-burning foods that can speed up your metabolism. Apples, dairy products (rich in protein), fish, eggs, lentils, avocado, red fruits (rich in antioxidants), pineapple, kiwi, lemon, ginger, cinnamon, grapefruit, etc. Make sure you eat healthily and follow a healthy exercise routine.

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