Metabolism is a term that is used to describe all the chemical processes going on continuously inside our bodies, which allow life and normal functioning. These processes include those which break down nutrients from our food and those that build and repair our bodies. Building and repairing the body need energy which comes from the food that we eat.
- 1 Basal metabolic rate:
- 2 How to maintain basal metabolism naturally:
- 2.1 Go to bed early:
- 2.2 Fruits:
- 2.3 Dark chocolate:
- 2.4 Green vegetables:
- 2.5 Nuts and seeds:
- 2.6 Apple cider vinegar:
- 2.7 Coffee:
- 2.8 Spice up your meals:
- 2.9 Be physically active:
- 2.10 Protein:
- 2.11 Strength training:
- 2.12 Ashwagandha:
- 2.13 Fenugreek:
- 2.14 Black pepper:
- 2.15 Aerobic activity:
- 2.16 Cumin water:
- 2.17 Water:
- 2.18 Never skip meals, especially breakfast:
- 2.19 Cinnamon:
Basal metabolic rate:
It is the number of calories that are required for your body to function at rest. Basal metabolic rate is also known as the body’s metabolism. Any increase in your metabolic weight, such as exercise, can help to increase your BMR. Many people have heard about metabolic age, but they do not have an explanation for it. It is used to describe how the basal metabolic rate, or how many calories your body burns at rest, and it compares it to the average BMR for people of your chronological age in the general population.
The basal metabolic rate does not factor in physical activity. This is important because about 60 – 75% of calories that you burn each day happen when you are seemingly doing nothing. Metabolic age is not just a term used in fitness. It is a way to compare your basal metabolic rate to other people your age. It can give you a general idea of your metabolism, so you can take many steps to improve your health and manage your weight.
How to maintain basal metabolism naturally:
When you have a higher basal metabolic rate, then means you need to burn more calories to sustain yourself throughout the day. When you have a lower basal metabolic rate, then it means that your metabolism is slower. When you are leading a healthy lifestyle, you are exercising and eating well, then you will have good basal metabolism.
Go to bed early:
Our bodies need to sleep in order to maintain proper function and health. Many studies are shown that people who go to bed late and who sleep less than six to seven hours, tend to be more stressed out. Also, they have more visceral fat, which is also known as intraabdominal fat. It is referred to as the fat which surrounds the internal organs.
You should add fruits to your diet, especially fruits rich in antioxidants. You can consume grapefruit, which is rich in Vitamin C. It is excellent for weight loss and improving metabolism.
Dark chocolate has monounsaturated fats which can boost your metabolism. It is recommended to eat dark chocolates which have 70% or higher cocoa content.
Garden, fresh vegetables, like asparagus, spinach, and broccoli, are rich in iron, protein, and mineral. They have enough energy to fulfill your daily requirements.
Nuts and seeds:
These are known as great sources of protein and they are rich in energy. Nuts, like walnuts, flax seeds, and almonds have a lot of health benefits. They can make a lift in your metabolism.
Apple cider vinegar:
This product can help to burn fat naturally. It can increase metabolism as well. You can drink apple cider vinegar diluted in water in the morning.
It has many biologically active substances which can affect metabolism. Experts are recommending having green and black coffee. People, who are active and healthy, can have black coffee. People, who have BP issues, should consume green coffee because it is low in caffeine. Also, you can drink green tea, because it has antioxidants known as catechins, which can help to boost your metabolism.
Spice up your meals:
Chili peppers have capsaicin, which makes them hot. This component can kick your metabolism into a higher gear. You can cook your foods with a tablespoon of green or red chili pepper or Tabasco pepper because it can boost your metabolic rate.
Be physically active:
Our muscles use more calories than fat. It is important to strengthen your muscles. This can make you into a more efficient calorie-burning machine. Any kind of aerobic exercise, such as doing the bhangra or running, can help you to burn calories. When you make them more intense, then your body will burn more calories.
Walking is also a beneficial type of exercise for maintaining healthy basal metabolism. It requires no equipment and minimal time commitment. You should take the stairs whenever possible or you can park further to have a little bit of extra movement.
Our bodies burn more calories to digest protein than it does for carbohydrates or fat. It is known that the protein can help to stabilize the secretion of insulin into the bloodstream, which is a process that can boost your metabolism. Some of the best sources of protein include low–fat dairy products, eggs, beans, nuts, tofu, white meat chicken, and fish.
You can consume lean protein too. It is available in food items, like lentils, beans, turkey, or skinless chicken. Also, consuming high protein and low–glycemic foods, like nuts, seeds, and oatmeal, can help to boost your metabolism. You can combine protein with vegetables and a salad because this can help to activate your metabolism.
We know that muscles burn more calories than fat. It is important to increase your muscle mass. This can help you with weight loss. But, as well as with the improvement in your basal metabolism. You should aim to do muscle-strengthening activities that work all major muscle groups (like arms, shoulders, chest, abdomen, back, hips, and legs) on two or more days a week. High–intensity bout of exercise and lifting weights are some examples of muscle–strengthening exercises. Also, heavy gardening can do the job.
It is an ancient Ayurvedic herb, which is excellent for boosting metabolism, stamina and tackling insomnia. It can help to balance hormones. It can help to heal thyroid issues, helping you to lose weight. You can consume the powder mixed with milk and consume it two times per day.
Fenugreek seeds are rich in mucilaginous fiber which soothes and protects the digestive tract from free–radical damage. They are tonic and antioxidant and they can help to boost the metabolism. You should add fresh fenugreek leaves to your meals, so in this way, you will be able to get all of their health benefits.
Also, you can take a teaspoon of fenugreek seeds, soak them in water overnight in a cup of water. You can have this water on an empty stomach the next morning. You can also consume the soaked seeds or let them sprout and have them later. These seeds will help to maintain your basal metabolism in a great way.
You can add black pepper to your regular diet. It is one of the easiest ways to polish your metabolism. You can add it to your morning eggs or in your cup of steaming chai. You can add it to your dals, curries, or soups. You can add black pepper literally in every meal. Just a pinch of black pepper can help to boost your metabolism. Piperine, which is found in the pepper, goes well with curcumin which is present in the turmeric. It gives your health a much-needed boost.
It is one of the most effective ways to burn calories and improve your metabolism. It is recommended to do at least 150 minutes of aerobic activity, such as swimming, walking, and cycling per week. You should choose the activity which will be best for you and to help you with your metabolism.
This type of water is known for its ability to help in weight loss, but also, it can help to improve your metabolism. You will notice that it will improve your metabolism a lot and you will burn calories more. You should boil a teaspoon of cumin in a glass of water and drink it first thing in the morning.
Every chemical reaction in our bodies, including metabolism, depends on water. It is an essential nutrient for our bodies. It is an important part of healthy eating. It can help to remove toxins from the body. Also, it can help to increase the metabolic rate of our bodies.
Never skip meals, especially breakfast:
Breakfast is known as the most important meal of the day. It sets your metabolism for the day. It keeps it going as long as you eat every 3 hours. If you wake up early but eat a late breakfast, then you miss out on several hours of burning calories. You should ideally have 5 – 6 meals on daily basis. Not a single one should be missed.
This spice can speed up your metabolism by better utilization of carbohydrates. It can prevent the body from storing fat. You can have a cinnamon tea couple of times per day, especially with a high-carb meal.