This is like a race and you want to be ahead of everybody else. You want to know how to increase metabolism and for all the right reasons. Your basal metabolic rate when high keeps you active, free from diseases, fit, and positive. It is the speed at which your body burns the calories you consume throughout the day.

For a lot of us reading this blog, metabolism depends on our age, level of activity, genetics, diet, exercise, sleep, and several other factors. For some of us, it is very easy to burn calories and stay lean throughout our lives. People who are not capable of doing that consider such individuals blessed. But is it by nature? Is it just the way they are born?

Certainly, it is but this doesn't mean that you cannot find out how to boost your metabolism and keep it that way for the rest of your life. It is all about making practical and beneficial changes to your life, nutrition, and sleeping habits.

Do you know that there is a thing called resting metabolic rate (RMR)? It is also known as resting energy expenditure (REE) which is the amount of energy your body uses when you are at rest. This means that even when you are sleeping or just sitting enjoying your usual series on Netflix, your body is going to burn calories constantly. Interesting, isn't it?

So How To Increase Metabolism And Stay Fit Naturally? 

Let's Find Out In The Section Below

1. Treat Your Body to Small and Regular Meals

Your body is going to have to work constantly to digest that food and burn those calories if you treat it to small yet timely meals throughout the day. It has a positive impact on your metabolism and you will notice the difference in just 3 weeks. Also, this little habit to speed up your metabolism keeps you satiated and prevents you from overeating as well. You can say goodbye to your late-night snacking habits once you have adapted to this regime.

2. You Have To Eat Enough Calories

If you are eating fewer calories than you need, your body will start conserving energy. This means that you will not be able to boost your metabolism naturally. If you are in the age range of 19 and 30 years, you might need around 2400 calories if you are a woman and close to 3000 calories if you are a man (in a day). So yes, for your body to be able to boost metabolism, it does require enough calories to burn throughout the day.

3. Protein Is Also Essential

Protein is the essential nutrient required to build muscle. It is advised to incorporate at least a few ounces of protein in every meal that you eat. Nutritionists suggest that 25% of the calories you consume should come from some form of healthy or lean meat. It can be roasted chicken, salmon, tuna, tofu, or lentils.

4. Start Lifting Weights Regularly

This physical activity helps improve your metabolism and you will notice the change within a month. But you have to be very committed to this habit. There is a very strong relationship between metabolic rate and high muscle mass. The more muscle you develop the faster your metabolism is going to be. You can start using resistance bands if you haven't done weightlifting at all. Any kind of physical activity such as cycling, swimming, running, and even dancing can boost your metabolic rate tremendously.

5. Water Is Your Savior

Do you know why your mother always advised you to drink enough water? This is because your body needs it to function at its best. Experts also say that drinking adequate water helps you lose weight and keeps your muscles hydrated. You should drink at least 3L of water throughout the day.

6. Vitamins Are Your Best Friends

If you are not getting enough vitamins and minerals from your regular diet, it is better to look out for a health supplement brand that fits the bill. Certain vitamins help you manage conditions such as cholesterol and triglycerides easily. According to a study by Medical News Today, foods that are rich in vitamin B, vitamin K, vitamin E, calcium, iron, and magnesium may help boost your metabolism. There is still more research to be done to understand the relationship between a strong metabolism, weight loss, and vitamin consumption though.

7. Say Goodbye to Stress

Doctors and scientists have not been able to pinpoint the exact relation between metabolic rate and stress but an older study has enough data to suggest that chronic stress may lead to an increased appetite. This can lead to unexpected weight gain which is something you do not wish to deal with. It impacts your metabolism negatively and increases symptoms of depression and anxiety as well. It is better to get involved in an activity that helps you reduce your overall stress. Doing this is not only beneficial for faster metabolism but your mental health as well.

8. Remember To Sleep On Time

One more thing that can help you manage stress more efficiently is the habit of going to bed early at night. You need at least 8 hours of sleep and it should be uninterrupted. If you can get 11 or 12 hours of sleep during the weekend, nothing is better than that. This is called recovery sleep and it effectively rectifies your body clock and strengthens your metabolic rate as well.

9. Let's Make Friends with Coffee

It is time to make friends with coffee because a study done in 2020 shows that caffeine can help you regulate your metabolic rate very easily. It also helps you burn fat because it releases neurotransmitters such as epinephrine in your body. And yes, certain athletes also vouch for the effectiveness of black coffee early in the morning to enhance their metabolism and fat burning capabilities.

What Are You Waiting For?

It is time to speed up your metabolism with these easy-to-follow tips on how to increase metabolism. And there is always going to be more to keep you updated on how to stay healthy at Wellness Extract.