Your metabolism is the process by which your body expends energy and burns calories. It works around the clock to keep your body moving, even when you are resting, by converting the foods and nutrients you eat into the energy your body needs to breath, repair cells, build muscle, circulate your blood, and everything else it does to keep you alive.
Your genes are one of the main deciding factors when it comes to the speed of your metabolism. If your metabolism is too fast, you more than likely have trouble gaining weight, no matter how hard you try. On the other hand if your metabolism is too slow, you probably have a hard time losing weight. Here are a few natural ways to boost your metabolism, just know, if you are trying to lose weight, it is important that you maintain your metabolism at 100%.
Vitamin B vitamins are necessary for you, if you want your metabolism working at 100%. If you have low levels of one or more of these vitamins your metabolism won’t be functioning at its best, making it more difficult for you to lose weight. Their main function is to help your body metabolize carbs, fats, and proteins. The B vitamins include:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothemic acid (B5)
- Pyridoxin (B6)
- Biotin (B7)
- Folic acid (B9)
- Cobalamin (B12)
You can find B vitamins in all sorts of food. Good sources include:
- Whole grains,
- Beans and Lentils,
- Lean meat
You can also get a dietary supplement that contains all 8 of the B vitamins, it is called vitamin B complex, and they are easily found in stores and online.
Green tea contains a compound called epigallocatechin gallete, which increases the amount of fat and calories you burn. A meta-analysis published in 2011, in the Obesity Reviews found that consuming about 250 milligrams of epigallocatechin gallate (the amount in about 3 cups of green tea)helped to boost metabolism enough to burn an average of 100 extra calories per day.
Calcium intake contributes significantly to weight loss. Dietary Calcium works better than supplemental, because of the branched chain of amino acids in dairy whey products. Foods that are high in calcium include:
- Milk, cheese, yogurt,
- Beans and lentils,
- Sardines and canned salmon,
- Some green leafy veggies,
- Poppy, celery, and sesame seeds,
- Fortified foods
Protein, Protein, Protein
Eating plenty of protein at every meal is a great way to help boost your metabolism naturally. Protein increases your metabolism by 15-30%. Eating protein has also been shown to make you feel more full and prevent you from overeating later on. Eating more protein reduces the drop in metabolism associated with losing weight.
Water temporarily speeds up your metabolism. It helps you to feel full. Drinking water a 1/2 hour before you eat can help you eat less. If you drink cold water it can even have a greater effect on burning calories, because it uses more energy to heat your body back up to temperature.
Also, people who drink water in place of other beverages that contain sugars and carbs are more successful at losing weight and keeping it off, because sugary drinks contain more calories, so replacing them with water automatically reduces calorie intake.
Eating a lot of Omega 3 rich fish like, herring, salmon, and tuna helps to speed up your metabolism. Omega 3 is fatty acids which reduce inflammation, and balance blood sugar, helping regulate your metabolism. A recommended dose of omega-3 is one thousand -two thousand milligrams per day. If you don’t like the fishy after-taste, there are brands with no taste.
HIIt or High Intensity Interval Training involves quick, intense bursts of activity. It has been shown to help burn fat, by speeding up your metabolism, for long after your workout is over. Doing HIIT can help your metabolism speed up for as much as a full day. HIIT is believed to be better than other exercises. You don’t have to start a whole new workout routine, just simply add it to the routine you already have. For example, while you are walking or jogging, just speed up for 30-60 seconds, than slow back down to your normal pace, repeat the cycle, do that for about 10-15 minutes.
Our metabolisms get the blame for issues on losing weight and gaining weight. If you are struggling to lose weight, you might have a slow metabolism. I suggest you try out a few of these great natural ways to boost your metabolism. If you have any questions or comments feel free to leave them at the bottom of the page. I will do my very best to answer any questions you may have. Also, any suggestions you may have for my next blog is much appreciated.