We have often heard people blaming their metabolism for weight gain.
So, what is Metabolism?
To explain in simple term Metabolism is the process by which your body converts the food you eat into energy. This energy body utilizes to perform vital functions. Even when you are at rest your body is continuously working to perform functions like breathing, circulating blood, growth, repair etc., for this body requires energy. This energy spend is called Basal Metabolic Rate. Higher the metabolism faster is the weight loss. The metabolism depends on several factors genes, age ,sex, lifestyle, diet, weight. As age advances, we lose our lean muscle weight and hence our metabolism reduces. Males have higher lean weight so their metabolism is also higher as compared to females.
Genes and age are not in our hand, but we can work to improve on remaining things and increase our metabolism.
Protein Rich Food
Firstly, to boost metabolism include protein rich food in diet like eggs, chicken, tofu, legumes, nuts etc. They have higher thermic effect of food which means protein rich food requires more calories to be digested and absorbed by the body. Hence, they increase our metabolism.
Next you should include exercise in your daily routine, especially weight training exercise like pushups, pullups, dumbbells, barbells etc., as they increase your lean muscle weight resulting increase in metabolism.
Then by improving your lifestyle you can increase your metabolism. That is moving often avoid sitting for longer duration. If you have a sitting job then also make it appoint to move around your office or workplace, get a glass of water, walk while talking on phone. Make these small changes to increase your activity level and thus increase your metabolism.
Having proper sleep also boost your metabolism because when you are sleep your body works to repair itself raising your metabolism.so have 7 to 8 hours of proper sleep.
Lastly to improve metabolism drink plenty of water. Research says that when we drink water body needs additional calories to heat up the water to bring it to the body temperature. This is known as water induced thermogenesis which in turn increase our metabolism.
So incorporate protein in diet, exercise 4-5 times a week, move often, proper sleep and drink plenty of water in your daily routine to naturally increase your metabolism. This will also help in faster weight loss now you don’t need to blame your genes anymore for slower metabolism.