What is metabolism?
The term “metabolism” refers to the function of enzymes in the body’s ability to digest food, function, grow, and adapt to varied situations. It transforms the food we eat into usable energy for our body. Therefore, if your metabolism is slow, it directly or indirectly affects your ability to lose weight.
Health Shots spoke to Dr Aparna Govil Bhasker, Consultant Bariatric and Laparoscopic Surgeon at Saifee, Namaha, Apollo Spectra and Currae Specialist Hospitals, to find out ways to boost your metabolism.
How to increase metabolism?
Metabolism refers to how efficiently the body performs all of its activities, including the digestion and absorption of food that provides fuel for the body. Metabolism doesn’t improve overnight just by consuming supplements like L-carnitine / fat burners or green tea. It 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, rather than just the time you’re exercising, you need to do high-intensity workouts. Dr. Bhasker says, “HIIT, running, swimming, and cycling are some workouts you can try to rev up your metabolism and burn that fat.” It can also burn a lot of calories in a short amount of time.
2. Don’t skip meals
Skipping meals or eating much less is not the right way to lose weight. In fact, it can affect your metabolism in the long run. According to Dr. Bhasker, “Eating at regular intervals helps maintain metabolic balance. Having 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 breaks between meals slow down your metabolism and increase your body’s ability to store fat. Get help from a nutritionist about when and what to eat between main meals.
3. Drink a sip of green tea
According to a review study from Maastricht University Medical Center in the Netherlands, green tea can increase 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’s a good choice compared to sugary juices.
4. Eat protein-rich foods at every meal
The body spends more energy breaking down protein compared to carbohydrates and fats. This causes an increase in metabolism, called the thermic effect of food. “High protein intake has been shown to significantly increase your metabolism and increase the number of calories you burn,” says Dr. Bhasker. In addition, protein also provides satiety and prevents hunger pangs and overeating at subsequent meals.
5. Sleep well
Did you know that sleep may not decrease or increase your metabolism, but lack of sleep can cause an imbalance and dysregulation of the hormones associated with appetite and hunger? Not getting enough sleep can make you hungry, lead to midnight snacking, sugar cravings, and you’ll end up overshooting your calorie intake. This energy surplus will lead to a gradual increase in weight affecting the metabolism.
6. Drink enough water
Water helps increase metabolism, detoxify the body of waste and control appetite. Also, increasing your water intake encourages your body to stop retaining water, leading you to lose those extra water pounds. However, your metabolism will slow down if you are dehydrated. Drink at least 10 to 12 glasses of water each day to try to stay hydrated.
Your regular diet should be full of fat burning foods that can speed up your metabolism. Apples, dairy (high in protein), fish, eggs, lentils, avocado, red fruits (rich in antioxidants), pineapple, kiwi, lemon, ginger, cinnamon, grapefruit, etc. healthy workout routine.