How to increase your metabolism?

What’s metabolism? Well, that’s simply the sum of all chemical reactions that occur in your body – those that break down complex molecules (catabolism) and those that make up complex molecules (anabolism).
People often use the word metabolism to speak about the number of calories their body burns.
The higher your metabolism is, the more calories you’ll burn. But how can you increase your metabolism? Well, we’ve compiled some things that can help you with that.

Eat regularly

The body’s function relies on regularity and balance. To maintain your metabolism you need to eat at regular times. If you go too long between meals your body will start to enter the “starvation” mode and will start burning less calories and accumulating more fat. The best option is to have three main meals and two smaller snacks in between them.

Consume enough protein with your meals

After you eat a meal the metabolism of your body increases due to the thermic effect of food (TEF) which is being caused by the need of extra calories for the digestion and absorption of the nutrients in the food. The largest rise in the thermal effect of food is caused by the proteins. Fats increase the TEF with 0-3%, carbs increase it with 5-10% while the protein is responsible for a rise of 15-30%.
When you consume enough protein this also makes you feel satiety, thus, preventing you from overeating.

Sleep well

There has been a link between lack of sleep and increased risk of obesity. Sleep deprivation has negative effects on your metabolism and also increases the insulin resistance and the levels of blood sugar which contribute to higher risk of type 2 diabetes. Plus, sleep deprivation boosts the hormone ghrelin – responsible for the hunger – and lowers the hormone leptin – responsible for the feeling of satiety.

Drink green tea

Remember, this hasn’t been scientifically proved but there are some indications that green tea may boost your metabolism. Also, it can replace the sugary juices and carbonated drinks and can ensure that you are getting enough water. And, while we are on this topic:

Drink enough water

In order for your body’s function to be optimal, you need to drink enough water. Water promotes healthy metabolism and can even help you lose weight.

High-intensity exercises

HIIT (aka high-intensity interval training) may lead to increased metabolic rate. So, what we mean? Simply the following – if you alternate between higher-intensity exercises and lower-intensity exercises, you may help your metabolism. An example of this – walking for 2 minutes
and sprinting for 1 minute.

Resistance training

Resistance training is helpful for gaining muscle mass which may boost your metabolism because the muscles require more energy than the fat cells.

Try to be less stressed

Stress, especially in high levels, increases the production of the hormone cortisol. This hormone – commonly called the stress hormone – has many functions amongst which is the regulation of appetite. It may lead to unhealthy eating patterns which, in turn, negatively affects the
metabolism.
Stress can also disturb your sleep and lower its quality which also has adverse effects on your metabolism.

Resources:
https://www.medicalnewstoday.com/articles/323328.php
https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#section10

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