Metabolism has been undoubtedly the trendiest diet buzzword. Metabolism refers to a network of enzymes and hormones that convert the calories we take into fuel to maintain the functions of the body. There are myths about metabolism that are misleading. Just because you’re heavier, doesn’t mean you have a slower metabolism. It varies only depending on the amount of lean muscle mass on your body instead of your weight. That being said, an athletic person would have a higher metabolism than that of an office person with a sedentary lifestyle. It has been shown that the higher metabolism, the easier to torch calories at rest. Read on for more tips if you want to rev up your metabolism and optimize your body to use the fuel more effectively.

Weight Lifting

Strength and resistance training is hands down the best way to rev up your metabolism and slow down the muscle loss associated with aging. You lose 0.5% muscle mass every year once you reach the age of 35, so hit the iron to prevent shrinkage that comes with aging. Weight lifting is the most effective way to stimulate muscle growth and it’s been shown that the higher volume of lean muscle mass, the higher rate of metabolism is required to maintain the function of muscle mass. Even better, weightlifting induces powerful anabolic hormones to grow and stimulate weight loss.

High-Intensity Interval Training

Simply put, High-Intensity Interval Training (HIIT) is a type of workouts that alternates bouts of intensive exercises with less intensive breaks. It has been shown that HIIT is more effective at boosting metabolism than running on a treadmill or elliptical because it creates a greater metabolic disturbance and allows us to continually burn calories after a workout. HIIT can also improve cardiovascular function and enhance our overall well being.

Take Vitamin

Vitamin is instrumental in improving our ability to carry carbs and fats from the bloodstream to our cells as opposed to leaving them in the bloodstream and accumulate fats. If you’re on a restricted diet, it’s always good to take vitamin supplements to make your body absorb nutrients more effectively. If you always feel drowsy and fatigued, chances are you’re deprived of vitamin and your metabolism is out whack. What you can do is stock up on foods that contain vitamin B, such as beans, lentils, milk, eggs, and lean meat, etc. Keep in mind that taking vitamin won’t drastically spike your metabolism, but it surely helps maintain a functioning metabolism.

Get Quality Sleep

It goes without saying that sleep deprivation and disruption to circadian rhythms wreak havoc on our physical and mental well being. But did you know that it also increases our ghrelin levels which can trick our brain into thinking that we need more food. studies have shown that metabolism slows down when we’re sleep-deprived. Reset your body clock and avoid all-nighters to prevent metabolic damage and unnecessary food cravings associated with sleep deprivation.

Metabolism  Boost,   Metabolism generally refers to the tangible and chemical mechanisms by which human beings and animals use food for both growth and vitality. The issue of weight loss is usually very difficult and your metabolism plays a very significant role as it basically lays down the rate at which you are going to lose weight. This, therefore, means that the lower the rate of your metabolism is the fewer calories your body will be able to burn while at rest during daily physical activities and vice versa. This means that for you to be able to lose weight, you will have to boost your rate of metabolism.

So how exactly can you raise your metabolism rate? The following are some of the ways of increasing your metabolism rate.

• Avoid skipping some meals. This is because when you skip a meal, your body will automatically reduce your rate of metabolism so as to prevent you from starving to death and this will in return slow the rate at which you lose weight. The only way to prevent this from happening is to eat several small meals on a daily basis which will ensure that your energy levels remain high throughout the day.
• Start doing high-intensity workouts. These are exercises which are energetic and quick which raises your rate of metabolism even after you are done working out, helping you to burn fat faster.
• Drink green tea. This type of tea has been proven to raise the rate of metabolism, enabling the body to be able to convert some of the stored fat into fatty acids. Consuming green tea is not only good for your metabolism but it is also ideal for maintaining weight.
• Spice up your meals. Spices are also known to increase the body’s rate of metabolism and peppers are some of the spices which you can use to achieve this. Peppers generally contain a substance that helps to boost metabolism and is referred to as capsaicin. The challenge of going this route is that a majority of individuals usually find it hard to tolerate such kind of spices at the amounts necessary for there to be a significant impact. However, this is not to mean that using spices is not a good option since as when combined with other ways of boosting your rate of metabolism, spices can be very useful.
• Consume a lot of protein. This is a good way of boosting your metabolism even if it is only for a few hours. Eating proteins such as beans, skim milk, lean red meat, yogurt, chicken, and eggs increases your metabolism rate as they make the body to work a little bit harder when digesting them. Proteins also help us to avoid overeating and to feel full at all times.
• Replace your cooking fat with medium-chain fat. Cooking fats such as butter are mostly plethoric which slows the metabolism. Substituting such kind of lengthy-chain fats with medium-chain fats such as coconut oil boosts the metabolism rate which in return helps in weight loss.

Here are the 5 top foods that help to boost up your metabolism:

1. Opt out for organic foods whenever you could:

Genetically modified foods and conventional foods that are treated with chemicals such as endocrine disruptors, rBGH/rBST growth hormones, and antibiotics can screw up your metabolism and make you gain weight. Organic foods on the other hand, have much lower level of chemicals, pesticides and herbicides linked to obesity and weight gain.

2. Incorporate rich-fiber foods to your diet

Raw organic foods are high in fiber and other valuable nutrients such as micronutrients, antioxidants and phytochemicals and can help to cleanse the body from accumulation of toxins and free radicals and improve weight loss.

3. Include foods high in Omega 3 fatty acids to your diet

Food sources high in omega 3 fatty acids or DHA are essential for improving intelligence and proper brain function of babies and growing children. Foods sources high in omega 3 fatty acids can also help to get rid of bad fat or stubborn fat in the body. Wild sockeye salmon (lowest mercury fish), nuts, seeds, avocado, olive oil and avocado oil are great source of omega 3 fatty acids.

4. Include foods high in magnesium

According to researchers, more than 80% of Americans have Magnesium deficiency. Keep in mind that the ratio of magnesium to calcium happens to be a very important factor in improving health. In the Western diet, the ratio of calcium to magnesium happens to be 1 to 6, but many nutritionists suggest that the ratio should be more like 1 to 1. Organic green leafy vegetables, raw cacao beans, seeds and nuts such as sesame seeds, almonds and cashews are great source of magnesium.

5. Drink more water and skip sodas and sugary drinks

Drinking water on a regular basis throughout the day can improve weight loss and help to cleanse the body from accumulation of free radicals and toxins. You should drink at least 3 liters of filtered water throughout the day and skip drinking sodas and sugary drinks.