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3 Ways To BOOST METABOLISM (Lose 10 kg) | Abhinav Mahajan #shorts
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If you’re trying to lose or keep weight off, you might be looking for foods that boost your metabolism. Certain foods can play their part in slightly increasing your metabolic rate. If losing body fat or preventing excess weight gain is your goal, including these foods in your diet may help. However, eating more of these foods does not guarantee weight loss. But, by following a well-balanced, moderately calorie-restricted diet they can achieve weight loss.
Protein-rich foods:
Protein-rich foods such as nuts, legumes, tofu, beans, peas, and seeds may help in boosting your metabolism. This is because they require more energy from your body to digest. The TEF is the number of calories required by your body to perform activities like digesting, absorbing, and processing the nutrients in your food. Findings from research have shown that protein-rich foods boost TEF the most. Whey, for example, increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Protein-rich diets also help your body retain muscle mass, which reduces the drop in metabolism that is common during weight loss. Also, protein makes your stomach feel fuller for longer. However, if you are a vegan, finding the right source of protein can be quite hectic. In such a case you can go for plant protein powder.
Mineral Rich food:
Iron and selenium are minerals that play distinct but equally important roles in the proper functioning of your body. They do, however, share one feature. They’re both required for the thyroid gland, which regulates your metabolism, to function properly. According to research, a diet deficient in iron or selenium may impair your thyroid’s ability to produce adequate amounts of hormones, potentially slowing your metabolism. Include selenium- and iron-rich foods like green leaf vegetables, dried fruits, legumes, nuts, and seeds in your daily diet to help your thyroid function optimally. You can consider vegan protein supplements for your mineral fix if you are a vegan.
Metabolism is a term that describes all the chemical reactions in your body that keep your body alive and functioning.
Your metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells (1Trusted Source).
However, the word “metabolism” is often used to describe your basal metabolic rate, or the number of calories you burn at rest.
7 ways to boost your metabolism for speedy weight loss
How to increase metabolism?
Metabolism refers to how effectively the body performs all its activities, including digestion and absorption of food that provides fuel to the body. Metabolism does not improve overnight by just consuming supplements like L-carnitine/fat burners, or green tea. It requires a holistic and consistent approach.
Tips to improve metabolism:
1. Engage in high-intensity exercise
In order to keep the metabolism and fat-burning rate elevated for hours, longer than just the time you exercise, you need to engage in high intensity workout. Dr Bhasker says, “HIIT, running, swimming, and cycling are some workouts that you can try to rev up your metabolism and grill that fat.” It can also burn a lot of calories in a short amount of time.
2. Do not skip meals
Skipping meals or eating very less is not the right way to lose weight. In fact, it can mess with your metabolism in the long term. According to Dr Bhasker, “Eating at regular intervals helps to maintain the metabolic balance. Having a small meal or snack 1-2 times between the main meals boosts the metabolism.” According to research, those who snack in between main meals eat less during meals. Otherwise, long gaps between meals slow down the metabolism and increase the body’s ability to store fat. Take the help of a nutritionist regarding when and what you should eat between the main meals.
Protein-rich foods:
Protein-rich foods such as nuts, legumes, tofu, beans, peas, and seeds may help in boosting your metabolism. This is because they require more energy from your body to digest. The TEF is the number of calories required by your body to perform activities like digesting, absorbing, and processing the nutrients in your food. Findings from research have shown that protein-rich foods boost TEF the most. Whey, for example, increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Protein-rich diets also help your body retain muscle mass, which reduces the drop in metabolism that is common during weight loss. Also, protein makes your stomach feel fuller for longer. However, if you are a vegan, finding the right source of protein can be quite hectic. In such a case you can go for plant protein powder.
Mineral Rich food:
Iron and selenium are minerals that play distinct but equally important roles in the proper functioning of your body. They do, however, share one feature. They’re both required for the thyroid gland, which regulates your metabolism, to function properly. According to research, a diet deficient in iron or selenium may impair your thyroid’s ability to produce adequate amounts of hormones, potentially slowing your metabolism. Include selenium- and iron-rich foods like green leaf vegetables, dried fruits, legumes, nuts, and seeds in your daily diet to help your thyroid function optimally. You can consider vegan protein supplements for your mineral fix if you are a vegan.
Metabolism is a term that describes all the chemical reactions in your body that keep your body alive and functioning.
Your metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells (1Trusted Source).
However, the word “metabolism” is often used to describe your basal metabolic rate, or the number of calories you burn at rest.
7 ways to boost your metabolism for speedy weight loss
How to increase metabolism?
Metabolism refers to how effectively the body performs all its activities, including digestion and absorption of food that provides fuel to the body. Metabolism does not improve overnight by just consuming supplements like L-carnitine/fat burners, or green tea. It requires a holistic and consistent approach.
Tips to improve metabolism:
1. Engage in high-intensity exercise
In order to keep the metabolism and fat-burning rate elevated for hours, longer than just the time you exercise, you need to engage in high intensity workout. Dr Bhasker says, “HIIT, running, swimming, and cycling are some workouts that you can try to rev up your metabolism and grill that fat.” It can also burn a lot of calories in a short amount of time.
2. Do not skip meals
Skipping meals or eating very less is not the right way to lose weight. In fact, it can mess with your metabolism in the long term. According to Dr Bhasker, “Eating at regular intervals helps to maintain the metabolic balance. Having a small meal or snack 1-2 times between the main meals boosts the metabolism.” According to research, those who snack in between main meals eat less during meals. Otherwise, long gaps between meals slow down the metabolism and increase the body’s ability to store fat. Take the help of a nutritionist regarding when and what you should eat between the main meals.
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