Tips on How to Increase Metabolism and Boost Your Energy Level.
So, what is metabolism, exactly and how can you boost your metabolism so that your energy level is increase?
When some people think of what it means to have a good metabolism, they picture someone who’s endowed with naturally slim built and can eat anything without an obvious weight gain! Nowadays, there seems to be a lot of buzz on what metabolism is, it's relationship to energy level and the easiest ways on how to increase metabolism.
This is especially common in older women over 40.
We sometimes fancy a healthy bodily genetic composition that can consume any food and maintain body balance whether they try to eat healthy and rarely exercise.
Metabolism and Eating Breakfast
While a working metabolism is a must for weight gain to keep happening, eating breakfast can help you increase your metabolism.
How is this possible?
Recent studies suggest that eating breakfast to jumpstart your day is important for weight regulation, metabolism and maintaining overall good health. To maintain weight, you need energy intake to match energy consumption and a balanced intake of macronutrient oxidation.
The findings recommend that taking breakfast every morning may help reduce the risk of acquiring type 2 diabetes and other cardiovascular diseases. So the speculations that even if you eat a hearty morning meal, those calories will be offset and will turn into the energy-burning perk. But to achieve this is quite difficult.
But, you are also lucky because there are now some proven metabolism boosters that you can apply. For weight watchers, boosting metabolism the first thing they check. Since, our body, age and weight differ, we all have our unique way of keeping our body fit and fab. How fast our body burns calories depends on our metabolism. Women's metabolism is slower than men. Men tend to burn more calories even while at rest. For some people, when they hit the age 40, metabolism slows down gradually.
Here are 5 Simple Ways on how to Boost your Metabolism
- Build your muscle
Do you know that while you're resting, your body is still burning calories? It is surprisingly, YES. A person with more muscle has a higher metabolic rate than some people who have more fat. Your muscle uses about 6 calories a day, while your fat burns only 2 calories.
So what's the point?
Exercise. Push yourself to do a regular work-out. lift weight to keep your bones stronger. Do some session of strength training and make it a part of your daily exercise. Activate your whole body. By doing so, your daily metabolic rate increases and rev up.
- Drink more Water
Water is essential to our existence. A published study in the Journal of Clinical Endocrinology and Metabolism suggests that 170oz of water can increase metabolic rate by 30 percent for both men and women. As you consume food, your body needs more water to process those calories.
Stay hydrated, drink 8 or more glasses of water a day to burn more calories. Get rid of those sweetened beverages. Just snack on fresh fruits and vegetables which contain natural water, rather than soda or chips.
- Eat Spicy Food
Spice up your food with chilli, stews and red paper flakes. Eating spicy food can have a temporary effect for kicking start your metabolism, but if you eat spicy food more often, it can gradually improve your metabolism. You can add chopped red or green chilli pepper to your cooked food to boost your metabolic rate.
- Add More Protein
Make protein a part of your balanced diet. You can start by replacing some carbs with lean meat, protein-rich food that can boost your metabolism. A good source of protein you can eat include fish, white meat chicken, nuts, beans, eggs, low-fat dairy products, lean beef and tofu. Your body will eventually burn more calorie than it does when you eat fat or carbohydrates.
- Black coffee
This is good news for all coffee lovers. When coffee is taken moderately, it can give a short-term perk to your metabolic rate. Caffeine kick can help you reduce feeling tiresome and may increase your body's activeness during the day.
Can you really speed up your metabolism?
It’s definitely a YES. Your metabolism can be manipulated as it processes your body to make and burn energy from the food you eat. Keeping metabolism on the go can help you going.
When you find ways to increase your metabolism, your breathing, thinking, digesting and blood circulation can keep you warm in the cold, and cool in the heat while it stops you from gaining weight.
Foods You Can Eat that Can Speed Up Your Metabolism
Did you know that there are specific kinds of foods you can eat to increase your metabolic rate and lose weight?
Eating those foods you love and those calories in them makes you anxious. But do not fret. Researchers claimed that by eating these particular type of metabolism boosting foods can actually get your metabolism to skyrocket, curb your appetite and can achieve your desired weight more than ever.
Gaining weight problems? Sometimes we love to eat but we cannot control our appetite. Or you may be one of the millions of Americans with chronic health problems that are undiagnosed.
One of those is thyroid problems. The thyroid works as a regulator of the metabolism. It has two main types; T3 and T4. Such thyroid disorders are common, and it includes goiters, hypothyroidism and hyperthyroidism. The thyroid helps the endocrine system to balance the metabolism, which is your food smashing down converting the energy to your body.
When thyroid gradually slows down, every gland in your body slows down, that explains your fatigue, stress and weight gain.
A Quick review of the Thyroid Gland and its Effects on Metabolism
Thyroid, derived from the Greek word meaning shield, is considered the biggest gland in the neck and often referred to as the “master gland.”. According to statistics, there are over 20 million Americans that are found to be relatively affected by thyroid diseases and surprisingly 80% of this cases has affected women. With undiagnosed thyroid problems, both men and women's health can be impaired.
Lack of education on thyroid diseases can prevent a person from receiving the treatment needed. What could be the other outside of metabolism issues?
Anatomy of the Thyroid Gland
The Thyroid Gland is an organ-shaped like a butterfly found in the neck. This gland regulates the metabolism as it releases a hormone that binds the body all throughout for the body’s energy consumption.
Thyroid hormone is needed for your body's normal development as it regulates metabolism for an adult. It also modulates the nutrition signals called leptins and peptides regulating appetite. It has a direct effect on your weight, breathing, and menstruation for women.
This gland produces Triiodothyronine (T3) and Thyroxine (T4) hormones that send signals to the hypothalamus and pituitary gland.
Sleep, hunger, temperature and other basic needs are two primal functions of the hypothalamus and pituitary gland according to Neurologists.
When the thyroid produces hormones that are too high or too low, a person can encounter different concerns with their metabolism which can also lead to weight gain.
Irregular bowel movement and weight loss happen when the levels are too high.
Other side effects include fatigue, difficulty concentrating, hair loss, heart palpitation, anxiety and even depression according to Neurologists.
One of the examples of a thyroid deficiency is called hypothyroidism, also referred to as “underactive thyroid”. This happens when hormones produced are at lower level or iodine deficiency condition. Weight gain and constipation are a few effects of this condition.
Types of Thyroid Illnesses You Should Look Out For
Thyroid gland dysfunction and metabolic syndromes are two common diseases of the endocrine system. It is essential that thyroid hormones regulate cellular energy to or body homeostasis.
A normal functioning thyroid depends on a number of factors such as nutrition and avoiding environmental toxins exposure.
Let’s take a look at the five most common thyroid disorders.
Hyperthyroidism is a thyroid dysfunction whereas there is an overflowing production of T3/T4 hormones. Goiter, heart palpitations, anxiety, excessive sweating, diarrhea, sudden weight loss, and muscle frailty are some common symptoms of hyperthyroidism.
However, the causes vary for every symptom. Goiter and Grave's diseases, thyroid nodules all direct to halting of needed hormone regulation to overproduction of thyroid gland.
Anti-thyroid medications, radioactive iodine and even surgery are the conventional remedies for hyperthyroidism.
You can cut back from gluten and other dairy casein to protect your thyroid gland.
Some known supplements that can help support thyroid health are Nascent iodine, probiotics, Vitamin D3, omega-3 fats, L-dopa and L-tyrosine. Getting enough rest, sleep and relaxation can also help reducing thyroid dysfunction.
As mentioned earlier, this is the opposite of hyperthyroidism and an underactive thyroid which produces the low amount of T3 and T$ thyroid hormones.
Weight gain, tiredness and fatigue, cold intolerance, hair loss, depression, dry flaky skin or nails and irritability are the common symptoms of hypothyroidism.
Hormonal imbalance, iodine deficiency, metal toxicity and thyroid deficiency acquired from birth are some common causes of hyperthyroidism.
Grave’s diseases happen when the thyroid gland is threatened by the immune system and thus, one of an autoimmune disorder. This disorder attacks the cells of the thyroid and inflames the overproduction of T3 and T4 hormones, leading to an overactive thyroid gland.
Some symptoms are similar to hyperthyroidism and hypothyroidism with hand tremors, insomnia and eye problems.
Things You Can Do To Support A Healthy Thyroid
Healthy precautions can be taken to support a normal functioning thyroid, even though it is susceptible to many disorders. First, you should consider taking nutrients and supplements essential for your healthy hormone production.
There are few specific food and nutrient that supports the thyroid:
Often referred to as "sea vegetables", they are purple-brown sea vegetable known to have rich in potassium and an excellent source of protein. It is also a great source of iodine.
Fish is a great source of iodine and omega-3-fatty acids. Cod, haddock and deep sea fish are known to contain a high amount of dietary iodine and are good to the heart.
Eggs would be the best source of iodine as it contains nearly 16% of the recommended dietary intake. Select eggs that are organic, and vegetarian fed.
Dark Green Leafy Vegetables
Dark leafy vegetables such as kale, turnip greens, spinach and swiss chard are a great source of iron, Vitamin B (for hormone production), Vitamins A, C and D and other antioxidants are nutrients that the thyroid needs.
When the thyroid is balanced, it controls the metabolism actively by releasing healthy thyroid hormones into the bloodstream. It is vital that we take good care of our thyroid for normal brain development, physical and skeletal development so we can always have a balanced mood and a healthy way of life.
Some health factors can compromise you from your slacking thyroid, your family history is more likely one thing you cannot control. Luckily, you can manage how and what to eat.
A new research explored on the specific food that showed potential on how to improve your metabolism and regulate thyroid functions. You cannot just eat anything.
Processed food such as bread, pasta and grains are foods that are known to block your metabolism regular function.
Here are 5 effective metabolism boosters you can add to your diet plan to achieve your ultimate slim and healthy body:
An apple a day keeps the doctor away. Whole red apples are one of the best sources of pectin, found in its fibrous pith and skin. Pectin is a gelatin-like fiber found in the toxic compound in your bloodstream and flushes through urine. You can detoxify with apples, grapefruits and oranges that are rich in pectin.
Tuna fish is naturally packed with omega-3 fatty acids known to stimulate leptin production in our hormones that regulate the feelings of fullness ( this curbs your appetite). It can also speed up your metabolism, according to Alyse Levine, R.D, founder of Nutritionbite in Los Angeles. Some other good sources of leptin are salmon, mackerel, sardines and herring.
Not only that these spicy little chili add flavor to your food, they also have a chemical called capsaicin that revs up your body's ability to burn those calories. Researchers claimed that eating a meal with a little bit of spice can increase your metabolism up to 25 percent three hours after its consumption, “ says Morgan. It is time to spice up your soup.
- Green Tea
Caffeine as a stimulant raises your heart rate and restrains your system for faster calorie burning. Green tea has catechins, a substance believed to help burn fat according to some experts. You can aim for three cups a day with this tea.
Good news for chocolate lovers out there. According to some experts, dark chocolate with 70 percent or higher cacao can help increase your metabolism.
One of the best sources of magnesium is raw cacao. Magnesium helps to support glucose levels and stimulate the fat-burning hormone.
But, before you get started, it is important that you understand that boosting your metabolism won’t make you achieve your desired body overnight.
According to Dr Caroline Cederquist, M.D, author the MD Factor”, regulating your metabolism and increasing means that if you shed some weight, you also need to preserve and work on your muscles. By doing this you will be able to maintain and get the weight loss you desire.”
This not only normalizes your metabolism, it also has a weight-loss benefit which might persuade you to try and take the plunge. Your stomach holds the key to boosting your metabolism.
You might also change the way you think about dieting. Lori Kenyon Farley, a wellness and fitness specialist and a Certified Nutrition Consultant says, "This food contains natural metabolism boosters that are certified to have a positive impact on your body’s metabolism and it is proven beneficial to your glands like thyroid than artificial or non-organic stimulants may.
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