The Basics Of Metabolism Boosters

Guides

We’ve all heard people talk about metabolism – but what is it and how can we boost it? That is what we shall talk about in today’s guide.

What is Metabolism?

Metabolism refers to the chemical reactions that go on inside your body that allow you to live and grow. Your metabolism helps you to digest food and absorb nutrients.

Obesity is strongly linked to slow metabolism – as you are not digesting your food as quickly as someone with fast metabolism. However, there are ways to boost your metabolism that we shall look at below.

metabolism boosters woman

What Causes Slow Metabolism?

Your metabolism is most commonly affected by hydration, nutrition and physical activity. To be able to boost your metabolism you must first understand why it is low.

When trying to lose weight, many people lower their calories and fat intake – however this can actually slow down your metabolic rate. A good weight loss routine must also include physical activity to help bring your metabolic rate back up.

Even the healthiest of people will find that their metabolic rate will lower as they get older – this is just a natural process. Most people find it a lot harder to lose or keep off weight as they get older because of their lowered metabolic rate.

Unfortunately, a large factor affecting metabolic rate is genetics. While not everyone is blessed with a fast metabolism, there are ways of speeding it up.

metabolism boosted belly

What are the Benefits of Boosting your Metabolism?

Many people talk about boosting their metabolism, but what are the benefits of doing so? There are a lot more benefits to boosting your metabolism than you may think.

A faster metabolism can help you live a much more active and healthy lifestyle. Low metabolism can lead to symptoms such as fatigue, constipation, weight gain, dry skin and feeling cold.

The main benefit to boosting your metabolism is that it can help you maintain a healthy weight. Those with a high metabolic rate will find it easier to keep weight off than those with a slow metabolism. An increased metabolism can even help you burn more calories while you are sleeping!

guy on metabolism boost

How Can you Boost your Metabolism?

There are lots of ways in which you can boost your metabolism, and the most important thing to remember is what we mentioned before: physical activity, hydration and nutrition.

As well as ensuring you maintain those three things in a healthy manner, there are numerous foods and products that work as metabolism boosters.

Green tea has become a very popular metabolism booster – and is very enjoyable and easy to drink. Why not swap your usually morning tea to a green tea? Green tea contains the chemical EGCG that works by speeding up your brain and nervous system resulting in your body burning more calories. Coffee also works as a temporary metabolism booster – however you shouldn’t consume more than three cups per day.

Other natural metabolism boosters include: almonds, grapefruit, yogurt, apples, turkey and spinach – to name just a few.

You can also take supplements that are designed to boost your metabolism. Many metabolism boosters are made from natural ingredients, whereas others have been scientifically created to help.

Natural metabolism booster supplements include B Vitamins, green tea tablets and general multivitamins. These are a great way of helping boost your metabolism while also increasing overall health. Some people however do not find the natural metabolism boosters strong enough for their needs and choose to try scientifically-formulated boosters.

There are literally dozens of different non-natural metabolic booster supplements on the market, and it can be hard to know which one to choose. Always read plenty of reviews and get recommendations when possible to help you make the best decision as to which is the best metabolism booster for you.

The best metabolism booster however is exercise. Even just a small increase in your daily physical activity will show positive results. The faster your heart rate, the faster your body will digest your food – meaning it doesn’t get a chance to store it as excess fat. Combine a good, nutritious diet with a regular exercise plan – and you are well on your way to achieving your fitness and health goals!

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5 Simple Tips To Speed Up The Metabolism

Tips

Metabolism is the term for your body’s work to convert food into energy; not just the energy that sustains you through a busy day, but the type of energy that ensures your body is getting the nutrients it needs in an efficient manner.

There are two activities involved in metabolism: catabolism, which is the breaking down of complex molecules in food into smaller ones more easily absorbed in digestion; and anabolism, which involves the changing of small molecules into larger ones so that fat and protein can be stored for the body’s future needs.

Weight loss has long been linked to metabolism. The key to losing weight is speeding up the metabolism so that food is broken down and disposed of more quickly and efficiently.

What are some ways to speed up the metabolism?

1. Walking

Exercise is a great way to speed up your metabolism, and the good news is that you don’t need an expensive gym membership, personal trainer, or grueling workouts! Just walking 30 minutes a day, five days a week, is enough to bump up your calorie-burning.

Because aerobic exercise (continuous exercise such as walking or swimming) burns more calories than anaerobic exercise (such as weight lifting or golf), walking means weight loss. Pop in your headphones, listen to your favorite CD or audio book, and hit the nearest park, lake–or even the streets in your own neighborhood.

2. Light muscle building

Combining walking with light muscle building gives your metabolism a one-two shot in the arm! As you build muscle, you will lose fat. Examples of light muscle building include walking with ankle or arm weights on or lifting light weights after you walk. Use a resistance band to build muscles in arms and legs.

An exercise ball is excellent for building abdominal and back muscles. Last but not least, you can try some good old fashioned sit-ups and push-ups! If you are a gym member, do a rotation of the weight machines after you use the treadmill or elliptical.

3. Spices

It may sound remarkable, but using spices such as ginger, cinnamon, cumin, cayenne pepper, and mustard can burn calories! That spicy cayenne pepper or hot mustard really does make your body work harder when you sweat; in fact, just a little bit of this spice each day can boost your metabolism by as much as 25%.

Cinnamon gives you more energy because of its role in increasing blood circulation. Ginger helps you utilize oxygen, a key component in calorie burning. Adding just a little bit of these spices into your daily food gives you a tasty edge on calorie-burning.

4. Proteins

Because protein takes more energy to digest, it makes your body work harder. It is, therefore, a great food to add to a metabolism-boosting diet. Lean protein sources such as chicken, fish, nuts, seeds, and lowfat dairy foods are good examples.

Various types of protein powders are available to add into milk or smoothies.

Whey protein burns calories more effectively than casein or soy, though the latter may taste better and produce a longer feeling of fullness.

5. Caffeine

What? Caffeine recommended in an article about health? Yes, it’s true: caffeine boosts your metabolic rate and even burns fat. It does this through raising blood pressure and revving up central nervous system activity. Although the effect is short-lived, lasting just a few hours, schedule your workout during that time and it will be more effective.

Perhaps obviously, black coffee with sugar free sweetener and low/nonfat milk is the preferred choice over venti sized sugar-packed frappucinos.

All in all, boosting metabolism isn’t difficult. None of these tips are expensive, time-consuming, or drastic yet all of them are proven effective to make your body work harder and burn calories faster. Decide to make the adjustments necessary to incorporate them into your daily life, and watch the pounds come off!

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The Top 9 Negative Calorie Foods

Nutrition

One of the most important things that you can do to lose weight is eat more negative calorie foods. Negative calorie foods are a group of foods that require a lot of energy to digest.

These types of foods also help boost metabolism. Below are nine of the many foods that boost metabolism:

Citrus fruits

Citrus fruits are rich in vitamin C, which has been clinically proven to help boost metabolism. An easy way to get more citrus fruits into your diet is to eat them with your breakfast. Oranges, kiwi fruit, grapefruit and fresh lime are all examples of citrus fruits.

Oats

Oats are rich in Fiber. There are two types of fiber, soluble and insoluble. Both types are important, but insoluble fiber plays the biggest role in weight loss.

beautiful girlIt is the type of fiber that cannot be digested by the body. Insoluble fiber keeps you full longer and helps reduce food cravings. Raisin bran cereal is an example of a food that has a high insoluble fiber content.

Eggs

Eggs have received a bad rap over the past few years because of their high cholesterol content. However, eggs have been shown to be one of the foods that boost metabolism. They are high in protein and low in fat. You should try to consume at least two eggs per day.

Walnuts

Walnuts are high in monounsaturated fat, which is also known as the good fat. Studies have shown that people who eat a diet that is high in good fats are more likely to lose weight. A fistful of walnuts per day will give you the right amount of good fats.

Salmon

You need to get at least two servings of salmon per week. Salmon is rich in a group of polyunsaturated fats called omega 3 fatty acids. These nutrients can help speed up the weight loss process. Salmon is also low in saturated fat and calories. Omega 3 fatty acids have been shown to potentially reduce the risk of heart disease.

Vegetables

You definitely want to make sure that you are getting at least four servings of vegetables per day. Vegetables are high in fiber and low in calories. However, you should opt for fresh vegetables instead of the canned ones.

Canned vegetables are usually very high in sodium. Lima beans, peas, artichoke, carrots, lima beans and spinach are some of the best vegetables that you can eat. Higher-calorie vegetables, such as white potatoes, should be eaten in moderation.

Poultry

If you are a meat lover, you should opt to eat poultry instead of red meat. Poultry has fewer calories and it is also very high in protein. Frying poultry will add unnecessary saturated fat and calories. For that reason, you should opt to eat it either baked or broiled.

Lentils

Lentils are dried legumes. They are an excellent source of protein and fiber. Additionally, there has also been evidence to suggest that lentils can help reduce LDL, which is the bad cholesterol.

Water

Approximately 70 percent of your body is made up of water. That is why you want to make sure that you are drinking at least eight cups per day. Water keeps you full longer, which helps prevent you from overeating. It also helps save you hundreds of calories per day. Creating a calorie deficit is one of the most important things that you can do to lose weight. Water has also been shown to raise metabolism by up to six percent. You may be able to lose up to six pounds a year just from drinking water.

Sometimes, it can be hard to drink the recommended eight cups of water per day. The good news is that you can easily get the recommended amount of water from your diet.

Tomatoes, watermelons, strawberries and cantaloupes are a few examples of foods that have a high water content.

Again, if you want to lose weight, you will have to eat more fat burning foods. Citrus fruits, oats, eggs, salmon, walnuts, poultry, vegetables, lentils and water are just a few of the many foods that have been shown to boost metabolism.

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Herbal Metabolism Boosters and Getting The Most Out of Them

Nutrition, Supplements

Your metabolism is the grand weighing scale in your body. It decides how quickly you burn off calories, which directly affects how much weight you gain.

Learning about your metabolism can be a daunting experience. There are a lot of factors that decide how fast or slow it is, and some of these factors can’t be changed.

Luckily, there are things you can do to kick your metabolism into gear, no matter where you are in life.

SIMPLE SPICES THAT ARE herbal metabolism boosters:

herbal metabolism boostersYou may be surprised by how easy it is to find herbs that can help your body burn calories faster. In fact, some of the most basic elements to a quicker metabolism can be found in an everyday pantry.

Oregano, basil, and rosemary are all basic cooking ingredients that are proven herbal metabolism boosters. They work in different ways, whether they are blocking fat-building enzymes, or providing vitamins that can combat negative effects in our bodies. These are herbs you don’t want to miss out on.

  • Ginger and Ginseng have been celebrated for their healing properties in Asia for thousands of years. Both are powerful roots that can be ingested in whole form or in powdered form, while still giving great results. There are many different kinds of ginger and ginseng, and it is disputed which versions are the most supportive, but no matter which kind you opt for, you can’t go wrong here.
  • Cinnamon, nutmeg, and chili can all raise your body temperature, and cause you to burn fat faster. The first two are also high in essential nutrients that can keep your body in good balance. Spicy foods aren’t just tasty; they can help you stay healthy.
  • Garlic is one of the foods that are an all-time favorite when it comes to helping your body run efficiently. It can help you break down fat, add nutrients to your diet, and eliminate excess fluids from the body. It comes in cloves, powder, or extract form, all of which are beneficial. However, remember that crushing garlic is healthier than slicing it. Also, you may wish to let it sit for about 15 minutes before you eat crushed cloves.

Foods and Lifestyle changes that are metabolism boosters:

There are many different kinds of tea that can help you while you lose weight. Oolong and green tea are chocked-full of immune boosters and catechins, substances shown to give the metabolism a jump start for a few hours. On the other hand, mate tea is considered one of the easiest on your body. If you don’t like the taste of tea on its own, try it with a slice of lemon or a teaspoon of organic honey!

  • Coffee is one of those foods with a bad reputation because caffeine is a stimulant. It should be handled in moderation, but we must also consider what we put into our coffee. Dousing our drinks with creamers and sugars guarantees a crash later. But black coffee can, not only improve our diets, but strengthen our hearts as well.
  • Peppermint is a hybrid plant, created from spearmint and watermint. As such, any true combination of these three foods can help your body burn calories faster. It’s important to note, however, that peppermint oil doesn’t only help you lose weight. It can also affect the way medications you take metabolize in your body, so take care before you begin a steady regiment.

Besides what you can eat to rev up your metabolic engine, you may want to consider how often you eat. Your metabolism works best if you eat a number of small meals a day, rather than one or two huge portions. Take the time out to plan as many as six small refreshments a day and you’ll skip that “bogged-down” feeling after you eat.

Protein can also be one of these metabolism boosters, but you have to watch what kind you’re eating.

Lean meats and legumes are going to give you more bang-for-your-buck than bacon and fried chicken, no matter how much protein greasy substitutes have in them. Getting enough of these essential components can also help you build muscle.

You’ve heard it a thousand times: if you want to lose weight and stay healthy, you’re going to have to exercise. It’s true! Focusing not only on cardiovascular endurance, but strength exercises can boost your metabolism and help your body run stronger and more effectively. Exercise doesn’t have to be painful. At first, if all you can manage is 15 minutes jogging in place, that’s where you start. Steady workouts and building up your body is important. Don’t expect to be able to run a marathon in the first week, or even the first year. Set a steady, careful pace and stick with it.

Think of your body as a machine. In order to get the most out of it, you have to put the most into it. That includes maintaining your muscles, organs, and joints with regular usage. These foods and changes can help you on your path to a better life.

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Vitamins To Increase Metabolism

Supplements

Boosting metabolism and losing weight is a top priority for millions of people. Every day, it seems there is a new weight loss pill or diet shake that promises to increase metabolism and make weight loss dreams come true.

At the same time, these products are being recalled over reports of liver damage or heart problems in those who took the diet product.

There’s no reason to fall for another fad diet or miracle metabolism drug again. There are many natural and healthy vitamins to increase metabolism and aid in weight loss without any risk.

Here are some of the best metabolism boosters:

B COMPLEX

vitamins that increase metabolismThe recent popularity of energy drinks that have high doses of B vitamins and Taurine have brought the value of B vitamins and B Complex to the forefront of the health industry. Studies have shown that daily doses of vitamin B12, B6 and thiamine are great metabolism boosters and also decrease levels of fatigue, improves mood, promote cellular renewal and improves digestion. Although many foods contain vitamin B, the best way to get a good dose is by taking a supplement.

There is no need to worry about taking too much vitamin B since the body will get rid of the excess amounts it does not need. The daily recommended amount of B vitamins is 1000mcg. Even though B12 and B6 are great supplements, a B Complex supplement will provide both of these vitamins as well as a good dose of calcium. Besides energy drinks and tablets.

Vitamin B can be found in:

  • kidney beans
  • butter beans
  • pinto beans
  • asparagus
  • fish
  • poultry
  • melons
  • eggs

VITAMIN C

There can’t be enough good things said about Vitamin C. The benefits of this nutrient are immeasurable in the human body. Regarding weight loss and speeding up one’s metabolism, vitamin C aids in digestion and excretion of toxins. Keeping one’s digestive tract functioning well will prevent the body from storing food and thus, gaining weight. Also, the kidneys, liver, stomach, prostate and colon greatly benefit from high doses of vitamin C. When all of these organs are working at top speed, one’s metabolism naturally kicks into gear and speeds up as well.

 Great sources of vitamin C are:

  • limes
  • lemons
  • oranges
  • orange juice
  • bell peppers
  • broccoli
  • Brussels sprouts
  • Strawberries
  • Raspberries
  • Grapes
  • Cantaloupes
  • Grapefruits
  • Pineapples

MAGNESIUM

An adequate level of Magnesium is directly linked with a peak-performing metabolism. As the body ages, it takes out less levels of magnesium from the foods we eat. So, it is mandatory that we take additional magnesium supplements as we age. It is also very important to load up on green leafy vegetables and healthy seafood to get enough magnesium.

This vitamin is also found in:

  • almonds
  • peanuts
  • cashews
  • pecans
  • macadamia nuts
  • collard greens
  • green beans

VITAMIN D

Vitamin D works in an indirect way to increase metabolism. Vitamin D comes naturally from the sun. Although it is wise that we always wear heavy amounts of sunscreen to protect from skin cancer, we are also losing exposure to vitamin D by doing so. In other words, when we wear sunscreen, our bodies do not absorb vitamin D. So, it is mandatory that we take daily supplements of vitamin D to reap the metabolism rewards. Vitamin D boosts mood levels and can cause an overall feeling of well-being. When we naturally feel good, our bodily functions stabilize and support our feelings of rejuvenation and great energy.

Also, we don’t turn to fatty foods or alcoholic beverages for comfort and happiness when we have overall good feelings. In this way, vitamin D is a great metabolism booster. Vitamin D should always be taken along with calcium since vitamin D helps the body absorb calcium.

Vitamin D is found in:

  • tuna
  • mackerel
  • sardines
  • swordfish
  • milk
  • cheese
  • eggs
  • yogurt
  • fish liver oil
  • fortified orange juice
  • fortified grape juice
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