Metabolism is a complicated biological function in the human body that the diet and weight-loss businesses frequently exploit. In fact, it’s a multibillion-dollar industry that’s increasing every year as individuals seek out new methods to boost their bodies’ natural fat-burning abilities. Many of us know that our metabolism decreases with age. Today, we’ll look at different ways in which we can improve your body’s metabolic efficiency. Let’s get started.
# 1: By eating right
A healthy metabolism is aided by eating a well-balanced diet of nutritious foods that provides adequate protein for your body size. According to experts, the typical healthy individual should take 0.8 grams of protein per kilogram of body weight (to convert pounds to kilograms divide pounds by 2.2). Protein gives you energy, keeps you satisfied so you don’t overeat, and helps you retain muscle mass (which burns more calories than fat mass). The Institute of Medicine suggests that males drink around 13 cups of fluid per day and women drink approximately 9 cups; these quantities should be increased after exercise or while working in a hot environment.
# 2: Sleeping well
Many of the body’s functions, including metabolism, can be harmed by chronic stress and lack of sleep. When you’re worried or sleep-deprived, your body releases the hormone cortisol, which can cause your metabolism to slow down. Furthermore, when stressed or exhausted, you may lack the energy or desire to exercise, reducing the number of calories burnt each day. Make time for relaxation and self-care, utilize breathing and meditation to combat stress, and establish a healthier nighttime routine to ensure you receive at least seven to eight hours of good sleep to manage stress and sleep.
# 3: Build up your muscle mass
Even when you’re not doing anything, your body burns calories. People with more muscle have a considerably higher resting metabolic rate. Each pound of muscle burns around 6 calories per day merely to be alive, whereas fat burns just 2 calories per day. Over time, that tiny difference might mount up. Muscles all over your body are engaged after a strength training session, boosting your average daily metabolic rate.
# 4: Keep yourself hydrated
To digest calories, your body need water. Your metabolism may stall if you are even moderately dehydrated. Adults who drank eight or more glasses of water per day burnt more calories than those who drank four, according to one research. Drink a glass of water or another unsweetened beverage before each meal and snack to keep hydrated. Also, instead of pretzels or chips, munch on fresh fruits and vegetables, which naturally contain water.