Metabolism is the combination of various biochemical processes that provide you with energy by burning the food you eat and keep you going. However, generally, when we speak about our metabolic rate, we are referring to the amount of time it takes for our bodies to burn calories.
Every individual has a different metabolism rate depending on his or her age, gender, genes, physique, food and stimulant intake, and bone density. While some people are blessed with a fast metabolism, others may have a sluggish metabolic rate due to their genetic makeup, thyroid issues, and so on.
Mental health can also affect your metabolism. Certain medications for mental illnesses can have possible side effects such as metabolism abnormalities and weight gain. Additionally, irregular eating habits, sedentary lifestyle, and lack of a social routine due to depression or anxiety can also lead to a slowed down metabolism. Therefore, you should strive to keep your cognitive health in prime condition to maintain your fitness level.
Speedy metabolism also entails that you burn more calories at rest. Therefore, fitness-conscious individuals strive to boost their metabolic rate, in addition to maintaining a healthy, active lifestyle.
Numerous practices can help you rev up your metabolic rate as well as your mental wellbeing, mood, and even your skin. Here is how you can boost your fitness regime and metabolism:-
While exercising is generally encouraged to raise your metabolism, you must perform specialized drills to burn fat and build muscles. Respectively, a combination of short, high-intensity workouts and strength training can boost your metabolism significantly. Pilates and certain forms of yoga strengthen the core of your body while weight training can provide a leaner muscle mass.
You need to stimulate muscle growth because greater muscle mass requires more energy to keep it operational. Consequently, your metabolic rate increases to provide the additional calories even when you are not working out.
Intense cardiovascular exercises like hiking, walking, cycling, kickboxing, dancing, etc., are also very beneficial. Try to fit in a thirty, forty minutes session of cardio workout in the morning before starting your day, four to five times a week, to accelerate your energy consumption.
When you are just starting out, seek a professional instructor who will guide you about the type and duration of exercises you need depending on your shape and endurance. It is vital that you design a well-rounded workout routine that you enjoy the most to reap the reward of your hard work. Otherwise, you might give up prematurely!
Furthermore, try to incorporate more movements to your day, for example, take the stairs instead of the elevator, walk to the nearby grocery store instead of driving.
Exercise is also linked to increased serotonin in the brain, which leads to enhanced mental clarity and decreased cognitive decline. You can also measure your cognition from the comfort of your home. Brain test reviews prove it a valuable tool especially for those at risk of compromised mental functioning due to any reason.
Therefore, adopt a well-rounded exercising routine, follow it diligently for a faster metabolic rate, and enhanced mental well-being.
It is essential to follow a regular eating pattern, as skipping meals will not help you lose weight or raise your metabolic rate. In fact, eating around every three hours can keep your metabolism up over the duration of the entire day. You should have three complete meals interspersed across the day and snacks in between to keep your energy levels up. If you cut down your calorie-intake drastically, you may experience a slowed down metabolic rate.
Incorporate fiber in your diet to provide you an energy boost for your workouts. Insoluble fiber-rich food can make you feel full without the unnecessary calories. These kinds of food also require more chewing, which allows you to identify when you are full, reducing the chances of overeating.
Proteins are great for increasing the muscle protein synthesis to generate more muscle mass. Therefore, eat plenty of proteins in every meal, especially post-workout. Proteins also replenish the depleted energy after intense exercise to increase strength.
Avoid packaged, processed foods as much as you can since they can lead to depression, anxiety, hyperactivity and mood swings, in addition to other emotional and mental problems. This can affect your motivation to work out and consequently make you feel drained and exhausted.
Water is also essential to keep your energy levels up and your body hydrated. People who ingest more water have a higher metabolism because water can enhance your body’s ability to burn fat. According to a study published in the Journal of Clinical Endocrinology and Metabolism, drinking water can increase the metabolic rate, in healthy men and women, by 30%. Drinking a glass of water before a meal can also make you full, so you eat less!
Sleeping for around seven to eight hours every day is crucial for the upkeep of your body and mind. Short, interrupted sleep can cause you to gain more weight. In addition to restoring your central nervous system, the optimal amount of sleep can improve your metabolism as well.
Insufficient amount of sleep can also affect your body’s sensitivity to insulin, a hormone produced by your body that turns food into energy. When your body becomes resistant to insulin, it is unable to utilize the food you consume properly, leading to metabolic disorders such as diabetes.
However, sleeping for more than the recommended number of hours can also increase your chances of weight gain. Therefore, monitor your sleeping routine, go to bed and wakeup up at fixed timings, and get in the sufficient amount of shuteye, to lead a healthy life with a higher metabolic rate.
Various factors can contribute to a better metabolism including exercise, diet, and sleep. Therefore, listen to your bodily cues, follow a specific routine for eating and sleeping, and integrate as much activity in your daily life as possible.