By Updated: 07/01/2019
CONTENTS
Overview
If you don't care about your metabolism, you are making a big mistake in an attempt at improving your health and your body form. In general, metabolism is known as biochemical reactions occurring within living organisms to maintain life [1]. In other words, any living organism cannot exist on this planet without metabolism. Humans, animals, plants, and other living things on Earth have to rely on metabolism to maintain their life. It is because metabolic processes allow them to grow, repair the damage, reproduce, as well as respond to the outside environment.
It is especially crucial for human-beings, anyway. That’s why Beauty Talk would like to present a new article revealing natural & fast ways to boost your metabolism. The article will be beneficial for those who are trying to lose weight. In addition to reducing the amount of food intake, boosting metabolism is a simultaneous process that you should apply to build your body form.
- Fat-burning activities that don’t seem like exercise
- Don’t skip list of 18 cheap healthy foods for weight loss & energy!
- A must-read article on top 20 foods that reduce belly fat
11 Best Ways On How To Boost Your Metabolism Naturally & Fast
There is no science-based evidence for the following homemade recipes. The recipes we've focused on are traditional home remedies, so always consult your doctor and check out your health condition regularly to know if a remedy is working for you.
1. Eating Enough Food
Girls, one of the first tips on how to have a strong metabolic system is to eat enough food. Many people wrongly perceive that the less food intake, the faster the weight loss is but scientists have calories are not the end all be all for weight management [2]. When your body is supplied with fewer calories, it is forced to lose muscle mass. However, if your body is provided with fewer calories, the rate of your metabolism will decrease accordingly. Moreover, if you skimp on calories, the calorie-burning process will be decelerated as well, which is quite unfavorable for your weight loss.
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2. Kicking Your Motives Up A Notch
Another way on how to boost your metabolism is to increase your exercise duration and intensity [3]. You are suggested to ramp up the intensity of your running, walking, or swimming exercises every 30-second interval. After that, you need to set yourself at an average speed. By this, your body will consume more oxygen and work harder to burn your energy. As a result, it contributes to boosting your metabolism effectively. If you do not want to spend too much time on fat-burning exercises, you can follow this tip, and of course, the effect remains as to when you extend the exercising time.
Directions:
- Set your speed at 3.5 mph for 5 minutes
- Then speed up to 4 mph for the next 60 seconds
- Now, turn the intensity back to 3.5 mph for another 90 seconds
- Repeat the process five times and do this twice a week
3. Green Tea
It seems that green tea is a perfect solution for health and beauty with a variety of sound effects. Boosting metabolism is not an exception [4].
A study conducted by revealed that drinking 4-5 cups of green tea and following a fitness exercise for 25 minutes daily boosted metabolism. The result was confirmed that those participants had lost more pounds as well as more belly fat on average, in comparison with other exercisers who did not drink green tea.
This fantastic effect is thanks to a high concentration of antioxidants contained in green tea. Especially, catechin [5], an essential type of antioxidant. Catechin may be responsible for release of fat and enhancing the capacity for fat to be utilized for energy. If you are too lazy to do some exercises, you can drink 2-4 cups of green tea every day to reduce up to 5 pounds per year [cite study here for this statement, if there is a study].
Note: Let the tea steep for exactly 3 minutes for the best effect. Remember to consume it while it is hot.
4. Extra Virgin Olive Oil
To support the weight loss process and metabolic functions, we need particularly healthy oils. As you know, healthy oils such as olive oil provide us with dietary fat, which is necessary for enhancing metabolism. Furthermore, extra virgin olive oil contributes to boosting the blood level of serotonin [6], known as a hormone linked to satiety. Besides, it is highly concentrated with polyphenols and powerful antioxidants [7], which helps combat many harmful factors leading to cancer, brain deterioration as well as osteoporosis.
In conclusion, extra virgin olive oil is highly recommended for your health, generally and for your metabolism, particularly.
5. Putting On Some Muscles
Girls, you should consider putting on some muscle. Scientists have shown that your body is still burning calories even when you are at rest [8]. It means up to three fourths of the calories burned per day are being used to maintain your living. Studies show that the resting metabolic rate in people who have more muscles is much higher than those who do not. Not amazingly, it is because each pound of muscle burns 7 to 10 calories per day [9]. As a result, if you can put on some muscles, you will be more likely to burn a higher amount of calories every day. So, go to the gym and practice!
6. Kick Off Your Day With A Healthy Breakfast
Always bear in mind that breakfast is the most important meal of the day. You can have a light dinner or lunch, but it is wrong if you choose a fast morning meal or skip it.
A nutrient-rich breakfast may provide improved energy levels [13]. You can think of some nutritious choices such as almonds, oatmeal, berries, whole-grain toast, or omelet, and so on. As you know, breakfast will get your body organs going and maintain their functions. They are not those empty words. Therefore, you should have a healthy breakfast daily.
7. Getting Omega 3 Fatty Acids
You often hear that omega 3 is perfect for your health. This element is particularly supportive of your metabolism. If you want us to show you how to your boost metabolism naturally, we will say that getting omega-3 fatty acids is what you are expecting to hear. Salmon, tuna, and herring are several suggestions for you.
Generally, omega-3s contribute to keeping your blood sugar balanced [15] as well as lowering inflammation so that they help to regulate your metabolism. Additionally, these elements may decrease resistance to a hormone called leptin, which is shown to have a connection with the speed of fat burning.
8. Garlic
Garlic has been shown to help blood-sugar metabolism [17]. Research suggests that adding garlic to foods containing a high amount of fats and carbohydrates Besides, garlic is perfect for your health and wellbeing thanks to its ability to boost your immune system, fight inflammation, ward off heart disease, and reduce blood pressure [18]. As a result, there is no reason to set this remedy aside.
9. Oolong Tea
Besides green tea, oolong tea is another right choice on how to boost your metabolism naturally. Originated from China, this antioxidant-rich tea is so amazing in keeping cholesterol at healthy levels and supporting your digestion. Mainly, oolong tea was found helpful for revving up your metabolism [19] [20].
A similarity between Oolong tea and green tea that makes them beneficial for the metabolic process is catechins content. As explained above, thanks to catechins, the weight loss process will be boosted, which also means fat will be metabolized more efficiently. Researchers published a study in The Chinese Journal of Integrative Medicine which showed that people who regularly consume oolong tea may lose six pounds over six-week participating in the course which they carried out in their study. Therefore, do not skip these two fresh teas.
10. Eating An Apple Every Day
Why don’t you kick off your new day with an apple? This fruit will surprise you by its health benefits.
Apples may prevent metabolic syndrome, known as a disorder associated with cardiovascular disease, diabetes, and especially abdominal fat. Since apples are low in calories but high in fiber, they are helpful in decreasing visceral fat. According to a study carried out by Wake Forest Baptist Medical Center, by each 10-gram increase soluble fiber consumed every day, you can reduce up to 3.7 percent of visceral fat over five years. That shows the significant effect of apples for your metabolism and weight loss process [21].
11. Drinking More Water
No water, no life. That is the truth. Drinking more water is always a healthy manner. Researchers pointed out that if you increase your daily water consumption by 1.5 liters, you will burn 17400 calories more over the one-year course [22]. In estimation, it is approximately a five-pound loss.
By the way, even if you do not have a plan to lose weight, you should drink more water, just only for your general health and beauty.
You should drink water right after waking up to refresh your body.
All in all, we have shown you thirteen tips on how to boost your metabolism naturally. If you follow these tips properly, you will have a healthy-living manner. Everything takes time to improve. So does your body. Hence, give yourself time to form new habits.
For more information, please go to our Health page. Any comments, recommendations, and feedbacks are highly welcomed below the topic.
