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7. Ways to Boost Metabolism - Nutrition, Exercise, and Lifestyle

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Metabolism is a chemical process, which occurs in our body so as to produce energy. When it comes to weight loss, metabolism plays a critical role because a higher metabolic rate indicates a higher rate of calorie burn. In addition, a higher metabolic rate also keeps us energetic. Aman Puri, Founder, Steadfast Nutrition, tells that it is not difficult to manage our metabolic rate and the several ways by which we can boost it.

Let’s discuss each parameter one by one which are important determinants of metabolism.

1.) Nutrition

Nutrition plays a key role in boosting our metabolic rate. It has been commonly observed that weight watchers often tend to consume severely calorie restricted diets or skip meals in order to lose weight. Slashing the calories suddenly or avoiding meals not only reduces our energy levels and make us prone to nutritional deficiencies but it also affects our metabolism adversely. Calorie intake should always be as per our basal metabolic rate and physical activity level. Moreover, one should make sure to consume a protein rich food in every meal. This is because numerous studies have shown that high protein diets are a promising strategy to lose weight and promote fat burning. Consuming protein rich diet along with moderate carb and low-fat leads to increased secretion of satiety hormones, keeping us full for long and prevent untimely food cravings.

In addition, maintaining an adequate intake of vitamins and minerals is also of paramount importance as they play major role as cofactors and coenzymes during energy metabolism. Apart from protein rich foods, there are several other food options to enjoy which has been shown to pump up metabolic rate like black coffee, oolong tea, green tea, whole grains, fruits and green veggies. It is better to refrain from consuming sugary foods and beverages, instead carbs requirement should get fulfilled from complex sources like whole grains, quinoa, fruits, oats, millets and vegetables. Meal skipping is a big no and small frequent meals have been shown beneficial for our metabolism.

2.) Exercise

Maintaining an active lifestyle benefits our body in numerous ways. Apart from helping in increasing the metabolism, it also minimises the risk of developing metabolic disorders, keeps our joints, bones healthy and helps us stay fit. Strength training, High-Intensity Interval Training (HIIT), lifting heavy weights, etc. are some of the effective ways to practice when aiming to increase metabolism.

A study published in the Journal of Applied Physiology found that a strength training program of 16 weeks was significantly able to increase resting metabolic rate and reduce fat mass, among 50-65 years old healthy men. Lifting heavy weight also prevents a drop in muscle mass and metabolic rate. Therefore, it is essential to stay physically active along with proper nutrition intake.

3.) Lifestyle

Lifestyle is an important parameter which one should never overlook so as to boost metabolism. Leading a sedentary lifestyle, inadequate sleep and stress are some of the causes of low metabolic rate. A good night sleep is at least 7-8 hours is a must for an adult. Proper sleep schedule aids in reducing the level of the stress hormone - cortisol which is a must to maintain balance of appetite regulating hormones - leptin and ghrelin. Lack of sleep has been shown to suppress the level of satiety hormone - leptin, reduce metabolism and increase the craving of foods rich in fat and sugar.

To sum up, it can be said that increasing your metabolism is not a big challenge. Just small tweaks in our diet, lifestyle, and physical activity pattern can bring major change and help us lose and maintain a healthy weight.