How to increase your metabolism rate?
When age is catching up, our metabolism rate tend to slow down, and while we can’t avoid these natural changes that come with age. However, we can do some things to increase our Metabolism rate.
Today, i have compiled few items which can increase your metabolism rate, and thus lead to a healthy lifestyle.
1. Do not cut your calorie intake
As our body is design to defend our usual weight, if our body suddenly realized NOT enough food come in to our body, that will definitely slow down our metabolic rate. Hence, eat as usual, do not starve yourself, but try to choose good quality of food to consume.
2. Take more protein/ Dairy products
Protein from whole food such as meats or dairy are made up mainly of amino acids, which are harder for your body to break down , so you burn more calories getting rid of them. And it can also encourage to stimulates secretion of growth hormone.
However, do not overdo your protein, you may you want to know what is your protein macro. Start your food journal and log down how much protein you need to consume each day.
3. Drink cold water/ Cold shower
The idea that drinking cold water must burn more calories developed from the belief that our bodies use more energy to warm up.
Cold water increases the metabolic rate.
4. HIIT
So the logic is if you can build up your muscle, and reduce your body fat, you'll have a higher resting metabolism and more quickly burn the fuel in your body.
However, it also have to measure depends on your body weight and age.
5. Green Tea, Coffee, Chili
The above have small boost in your metabolism, but not enough to make a difference in your weight. Thus, get more quality food, start to prepare your own meal from today onward.
6. Sleep
Sleep disruption will slow down our metabolism, increases inflammatory markers and disrupts the gut microbiome. Besides, if we didn't get sleep, our stress level will increase and tend to eat more which will lead to store more fat.
7. Good oil
Studies suggest that the way medium-chain fatty acids (MCFAs) are digested by our stomach, it helps boost metabolism and increase energy.
However, do not overdo your protein, you may you want to know what is your protein macro. Start your food journal and log down how much protein you need to consume each day.
3. Drink cold water/ Cold shower
The idea that drinking cold water must burn more calories developed from the belief that our bodies use more energy to warm up.
Cold water increases the metabolic rate.
4. HIIT
So the logic is if you can build up your muscle, and reduce your body fat, you'll have a higher resting metabolism and more quickly burn the fuel in your body.
However, it also have to measure depends on your body weight and age.
5. Green Tea, Coffee, Chili
The above have small boost in your metabolism, but not enough to make a difference in your weight. Thus, get more quality food, start to prepare your own meal from today onward.
6. Sleep
Sleep disruption will slow down our metabolism, increases inflammatory markers and disrupts the gut microbiome. Besides, if we didn't get sleep, our stress level will increase and tend to eat more which will lead to store more fat.
7. Good oil
Studies suggest that the way medium-chain fatty acids (MCFAs) are digested by our stomach, it helps boost metabolism and increase energy.
Example like EVCO.
9. Get hydrated
10. Increase growth hormone
In general, when your growth hormone stimulates protein anabolism in many tissues. This effect reflects increased amino acid uptake, increased protein synthesis and decreased oxidation of proteins. Exercise can increase your growth hormone too!
11. Intermittent Fasting (IF)
When we are in IF, our body will have metabolic switch, which means it will change from carb burning to fat burning. And this, we called it Ketosis. This will enhance our metabolic health.
In a nutshell, there are many factors which we need to take into consideration. For more information, you may PM myself, or i shall share in my next findings.
And please consult your medical doctor if you are under any medication.
The above articles are based on findings from the below links:
https://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
https://www.nhs.uk/live-well/healthy-weight/metabolism-and-weight-loss/
https://www.medicalnewstoday.com/articles/323328#high-intensity-workouts
https://www.redbookmag.com/body/health-fitness/advice/a40/speed-metabolism-yl/
https://uamshealth.com/medical-myths/does-drinking-cold-water-burn-more-calories-than-warm-water/
https://medlineplus.gov/ency/patientinstructions/000893.htm
"Love Yourself by Consuming only Whole Food"
"Be Healthy First and Weight Loss will come Eventually"
Note:By sharing our experiences in baking and cooking, we could improve further the recipe. Hence i would appreciate if you could kindly link back your baking or cooking experiences to my blog for sharing and further improvement.
Comments
Post a Comment