How to Speed up Metabolism

How To Speed Up Metabolism

How to Speed up Metabolism A healthy metabolism is a key to losing the excess fat, have a better digestive system and start your way towards a healthy lifestyle. Do you want to get back in your shape? Do you want to reduce weight? Do you wish to wear your favorite dress which doesn’t fit you? Ever you feel like you are doing all the right things to get back in shape and get healthy, yet you are not getting good results as fast as you thought you would? You should never have unrealistic expectations to lose weight, get fit and back in shape magically. There may be certain references to fat loss or weight loss which is the result of better metabolism which burns excess fat and helps achieve a better lifestyle and get back in shape where having a better metabolism is a process of achieving the results. There are various ways to approach to speed up your results.

How to Speed up Metabolism
How to Speed up Metabolism

Here is the solution for all your problems, things you can do to achieve your goals.

  • Exercise
  • Yoga
  • What diet to follow
  • Detox  & healthy drinks
  • Tips for weight loss
  • Home remedies

Let’s start with Cause(Reasons) of weight put on. Many reasons lead to weight put on, and these may be:

  • Overeating
  • Stress
  • Dehydration
  • Not taking enough protein
  • Excess sodium intake
  • Eat lots sugary products
  • late night eating
  • No physical activities(Walk, Exercise, Yoga & Zumba)
  • Ageing
  • Thyroid
  • Diabetes

Also Read Diet to stay fit and a way to a healthy lifestyle

How to Speed up Metabolism

How to get rid of weight gain

  • Take small Six meals instead of large three: The main reason for weight gain is eating large portion in main three meals. Eating small six meals is much better than large three, according to the experts, eating six meals a day doesn’t unusually accelerate your metabolism and help you burn fat and lose weight, But it can help you carry longer stints of energy. People will argue those who eat six meals a day experience less hunger, but that’s simply because they’re continually quelling hunger with meals every two to three hours a day. Every meal must limit approximately 300 to 400 calories per meal for the Avg adult consuming 1,800 – 2,400 calories a day, according to the U.S. Department of Agriculture. The weight is put on when you eat more calories than you burn, or burn fewer calories than you eat from either over consuming or lacking physical activity.
  • Eat protein rich diet: Protein rich diet is helpful in controlling & reducing weight & belly fat.  It is a most important nutrient for weight loss and better-looking body. It boosts your metabolism, reduces appetite and changes various weight-regulating hormones. The high-protein diet may help you overcome your hunger, which could help you to lose weight. You can get protein by adding some extra protein to your meals. If you plan to include a lot of protein to your diet, or if you have any liver or kidney problems then check with your doctor first. The best protein source is Lean meats, Seafood, Beans, Soy, Low- fat dairy, Eggs, Nuts, and seeds. These are the best way to change your protein food.
  • Eat fresh fruits & vegetable: Fresh fruits & vegetables are low in fat, calories & high in fiber. These three ingredients like low in fat, calories & high in fiber are helpful in weight loss. These contain lots of vitamins, minerals, and antioxidants. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help to fill your stomach to fill up quickly. Fruits and vegetables contain fiber to help you feel full quickly.
  • Cut salt from your diet: Eating more of sodium in any meal causes your body to retain water which is the characteristics of sodium, which can lead to absorbing more liquid and weight gain. The good news is that you can sweat that weight out very easily, so an easy way of achieving is to cut the intake of less sodium in your diet.
  • Keep your body hydrated: Drink, Drink and just Drink. Drinking more water will be helpful in reducing more weight. You have to drink at least 8 to 10 glasses of water throughout a day. It helps to boost your metabolism, cleanse your body of the waste, and acts as an appetite cut off. Drinking more water helps your body stop retaining the water, leading you to trickle those extra pounds of water weight, or Drinking water before the meal can make you feel full for longer, which can help to reduce pounds, too.
  • Avoid white food: A lot of simple carbs from white flour and added sugar can effect disorder on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain bread and brown rice.
  • Eat fruits instead of drinking juice: Eating fruits is much better instead of drinking juice because fruits have healthy fiber which is lost while preparing fruit juice. Fiber will keep you satisfied for a longer time & you’ll eat less. Eating fruits will also lower the risk of developing type 2 diabetes. So, if you have any choice among these two then always go for whole fruit instead of juice.
  • Stay away from sugary products: Sugar and sugar-containing products contain lots of calories & fat which leads to weight gain. Many health related issues like Obesity, Diabetes and Weight gain are also caused by sugary food.  So, if you want to reduce weight cut down sugar from your diet because sugar may be the reason for your weight gain & it is unhealthy too.
  • Do Walking, Exercise, and Yoga: Walking, Exercises, and yoga are the best way to reduce your weight in a healthy way. Physical activity is a must for stay fit, healthy & in shape.
    • Walking: Walking is simple & you need only a pair of shoes & it is suitable for all ages. It is a healthy activity for all. It is because we mostly find walking more convenient than hitting the gym and is easier for people to make a routine. You should walk for at least 30 minutes a day, some calories you burn will depend on intensity, if you walk at the slow pace, you will burn fewer calories, and if you walk at the moderate pace, then you will burn more calories.
    • Exercises: Exercise is the another fast way to reduce weight & burn fat. There are various exercises which you can follow at home or gym for rapid weight loss. These workouts include Crunches, Push Ups, Bridge, Plank, Squats, Walking Lunges, Single Leg Balance, Side plank hip drops, Cycling, Jogging, Running.
    • Yoga: Yoga is also helpful for weight loss. The Studies show that yoga lowers stress hormones and increases insulin sensitivity that signal your body to burn food as fuel rather than store it as fat. People think that yoga is something gentle and mindful, not a form of exercise that will help shed excess pounds. But it’s an amazing way to get and keep, the body you want.

Also Read How’s Apple cider vinegar(AVC) beneficial for your overall health

How to Speed up Metabolism

Tips for improving metabolism and weight loss

  • Drink water especially before every meal: Drink water especially before every meal because it helps to boosts our metabolism & also helpful in burning few more calories & another thing is that it help’s to eat fewer calories & ultimately if you eat less it helps in weight lose.
  • Drink Green tea: Green tea is very helpful in reducing weight. It also has antioxidants which improve your immune system too. Just take 2-3 cups of green tea throughout a day.
  • Eat less but don’t starve:  Starving is not a good option for weight loss, instead of this you should eat less.
  • Eat Herbs & Spices: It sounds strange, but seriously these herbs & spices are helpful in the fat burning process. The spices like Turmeric, Cinnamon, Cayenne, Cumin, Ginger, Garlic, Black Pepper, Cardamon, Dandelions can boost your metabolism and help your body burn fat far more quickly.
  • Eat slowly: Studies show that slower eating can help you feel full and lose extra pounds. People who eat faster tend to be heavier than those who eat slowly. Eating speedily usually leads to overeating, as your brain doesn’t have the time it needs to receive the fullness signals. So when it times to meals, take it slow and enjoy every bite.
  • Eat more fruits & raw vegetables: Eating fresh fruit & vegetables is a good option for healthy eating & it contains fiber which makes you full for a longer time.
  • Eat only whole grain food: Stick to whole grain food instead of processed or refined food. Whole grains can give, additional vitamins, minerals, and fiber that can boost you with weight loss. The Whole grain includes brown rice, whole wheat, oats, barley, etc. They are high in fiber. Whole grains also help keeps your blood sugar levels stable.
  • Stay natural as possible: Use stairs instead of lifts & elevators. Just try to increase your physical activities and stay natural as much as possible. Do not indulge yourself more in Gadgets, playing computer, or video games just go out and play some sports activity. Be active & avoid modern devices to accomplish your work.

How to Speed up Metabolism

Home remedies for boosting metabolism and weight loss

Some easy & effective home remedies will help you in weight loss & cut down extra fat. These are  the following remedies:

  • Lemon Juice: Lemon juice is the best remedy that is readily available for burning fat or shed extra pounds. It improves digestion & helps in detoxification. Lemon is an excellent source of vitamin C. It removes harmful toxins from your body that slow down your metabolism.
    • Methods to prepare Lemon drink:
      • Squeeze one lemon in one glass Luke warm water & drink it every morning at empty stomach. You can also add honey to satisfy your taste buds.
      • Mix two – three tbs of lemon juice, one tbs of honey, and one-fourth tbs of black-pepper (powder) in a glass of water and drink it on an empty stomach. Do this on a regular basis you will definitely see the results.
  • Green Tea: Green tea as we all know is rich in antioxidants and nutrients. It helps in fat loss, lower the risk of many diseases like cancer, heart disease, cholesterol, diabetes and much more. Drink at least 2 to 3 cups a day.
    • Method to prepare green tea:
      • In a cup add one teabag of green tea and then pour hot water. Let the tea bag sit for 3 to 4 minutes in hot water. After that remove teabag & drink it. You can also add Honey for taste(it’s optional).
  • Apple Cider Vinegar: Apple cider vinegar can help you to lose weight & burn belly fat. Drinking Apple Cider vinegar for three months caused a significant decrease in body weight, abdominal fat, reduce waist inches, and triglycerides. It also helps to improve overall health problems like improve heart health, relief constipation, improves lower cholesterol level and oxygen flow throughout the body and fight with bacteria causing infections.
    • Method to prepare apple cider vinegar:
      • Add 1 to 2 tbs spoon of apple cider vinegar in one glass of water & drink it three times a day preferably before every meal.
  •  Cinnamon & Honey Tea: This is the best home remedy for weight loss. The Cinnamon regulates blood sugar levels, lowers your bad cholesterol and speeds up your metabolism. Honey contains natural sugar; it helps to promote fat metabolism and fat burning. So the mixture of these two ingredients is very helpful in weight or fat loose.
    • Method to prepare Cinnamon & Honey Tea:
      • Add a half tbs of cinnamon powder in a cup of hot water. Leave it for 10 to 15 minutes after that add one tbs of organic honey. Drink this drink at least two times a day an empty stomach.
      • You can also add 1/2 tbs of cinnamon while preparing green tea.
  • Jujube Leaves: Jujube leaves also known as ber. It is very helpful in weight loss &  belly fat. It helps to stop hunger & also decreases the level of serum glucose, lipid levels and contributes to reducing the fat around your internal organs.
    • Method to prepare Jujube leaves water:
      • Take some ber leaves
      • Soak in water overnight
      • Have this water every morning on an empty stomach. Drink this water once a day at least for one month.
  • Hot water: Hot water can do good for your loose weight efforts. Hot water flushes out the fat from the vessels & helps you in lose weight. Just drink hot water after every meal, you need to give a gap for at least 30 minutes. You will be able to see the difference in your body in just one month.
  • Cabbage: Cabbage is very helpful in reducing weight. The Tartaric acid present in cabbage prevents conversion of carbohydrates and sugar into fat. It will help you to burn fat from the stubborn areas, like belly and from thighs. Replace a meal with a cabbage salad is an excellent way to reduce weight. Consume lots & lots of cucumber daily.
  • Tomatoes: Tomatoes is the best source of Vitamin E & Vitamin C. It has high fiber & water content that add low calories to your meals. Eat 1 -2 tomatoes in breakfast at least 15 days.
  • Cucumber: Cucumber is rich in vitamins, minerals & antioxidants. It contains 95% of water content. Cucumber is low in calories that help you to lower your calories intake to lose weight. It is rich in dietary fiber that fills up your stomach. It is an efficient & healthy way to lose weight & cleanse your body from harmful toxins. You can use it as a salad, soup & smoothies.
  • Salmon or fish oil: Eating salmon or fish oil is rich in omega-3 fatty acid. It can help to lower triglycerides in the blood and, therefore, reduce the amount of stored fat on your body. It also helps in decreasing blood pressure, depression & anxiety, stress, activate fat burning genes and much more. It also improves our metabolism which contributes to burning fat faster.

How to Speed up Metabolism

Detox & Healthy Drinks for weight loss and boosting metabolism

Drinking Detox water is one of the best ingredients for rapid weight loss.It is very helpful in reducing weight & excess fat from your body.It improves your metabolisms & contains no calories & fills your stomach so that you don’t feel hungry. It helps to remove the harmful toxin from your body & make you feel & look healthy. It is made up of water, natural herbs, fruits & vegetables. The taste of these drinks is very delicious. So, here are some recipes of tasty & delicious detox drinks that keeps you healthy & helps you to reduce weight & fat.

  • Lemon Ginger Detox: Ginger is a powerful ingredient that helps to boost your metabolism & immune system. Ginger is anti-inflammatory. It helps you to flush fat & will burn extra calories. Lemon is an excellent source of vitamin C & it contains antioxidants & anti-cancer property.
    • Ingredients:
      • 1-1/2 ounce of water at room temperature.
      • Juice of 1 Lemon
      • 1/2 inch slice crushed ginger root
    • Direction:
      • In a glass of water squeeze, lemon & the add grated 0r crushed ginger. Drink this drink an empty stomach in the morning.
  • Lime Cucumber Mint Detox water:  The cucumber and mint act as an anti-inflammatory that helps you to reduce bloat and the lime gives you Vitamin C. It looks ravishing with lime slices lined up on the inside of a pitcher or mason jar, with the ice behind it.
    • Ingredients:
      • 1 Lime thin sliced
      • 1/2 cucumber sliced into rings
      • 5 to 10 Mint leaves
      • 2 cups of ice
      • Water
    • Direction:
      • In a large pitcher or mason jar, add the lime, cucumbers and mint leaves in the pitcher. Add water to fill. Refrigerate the pitcher for at least 1 hour before serving.When the water is down to 1/4 full in the pitcher, refill it with water and place back it in the fridge. You can do this several times. Refrigerate up to 24 hours.
  • Strawberry Detox water: This detox water keeps you hydrated and helps you to enjoy radiant and glowing skin. It is well known to be rich in vitamins and has anti-inflammatory ingredients, and it also looks excellent in the glass, too. Strawberries are rich in vitamin C,& boost your metabolism.
    • Ingredients:
      • 5 strawberries
      • half lemon
      • 3 -4 mint leaves
    • Direction:
      • Wash all the ingredients. Be sure the strawberries are fresh so that you can take their benefits.
      • Put all the ingredients in the blender: strawberries, lemon juice, and the mint leaves. Get a homogeneous mixture.
      • Move the mixture to a glass of water and stir until it is mixed.
      •  Enjoy your refreshing drink; you can also add some ice cubes.

For more information about detox – water you may refer to this link

How to Speed up Metabolism

Exercise For Fat Loss and Boost Metabolism 

Any exercise helps boost your metabolism and help your body burn fatExercises are essential if your aim is to shred some pounds. It doesn’t reduce your weight but keeps you healthy & fit.  Just set a goal to achieve weight loss through exercise at home or gym. Losing 1 to 2 lbs. of fat as per certain studies requires burning around 3,500 to 7,000 range of calories weekly. This translates to burning about 500 to 1,000 calories daily. Here are some exercises which you can do at home or gym to get back in shape.

  • Crunches: Crunches are used to strengthen your abdominal muscles. They’re a lot like sit-ups, but instead of lifting your entire back off the floor, you only lift your upper back. If it performed correctly and regularly, then crunches can help to improve your balance. Crunches are done by moving in a position with – lying on your back, having your knees bent keeping your hands behind your head, Lift your shoulders off the floor and curl your legs towards your rib cage; simultaneously slowly, return to starting position.
  • Squats:  It the most primitive of the workouts. Squats are considered a vital exercise for improving the core lower body strength and size of the legs and buttocks, as well as developing core strength. This is the best exercise for loose weight as well as build muscles. Squats are mainly for “leg” exercises, but they provide benefits throughout your entire body.
  • Running: The best way to reduce weight and fat is running. Run Run Run and just Run. Running can burn more than 650 calories per hour. It helps to build strong bones and your heart pumping at a healthy rate which helps prevent diseases like heart disease, Type II diabetes, obesity, high blood pressure, stroke and many others. It makes you stronger, faster and more efficient runner. You can do running anywhere whether it is a Treadmill or a park.
  • Walking: Walking is the best exercise for weight loose. Walking is simple, free and easiest ways to get more active, lose extra pounds and be healthier.The best thing is you doesn’t need any equipment for it. Walking is the best exercise for those who have health problems like heart disease, obesity Type 2 Diabetes and much more. It is low-intensity weight-loss activity. You can walk at least 30 to 40 minutes a day.

 

Meenu Malhotra

New to Blogging space. Learning my way, extending my knowledge and sharing it through my webpage.

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