Metabolism is the method by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. We’ve all got one, but some people are “faster” or “slower” than others’. The rate at which your body burns calories and converts fuel to energy plays a major role in gaining or losing weight. It also says a lot about how at-risk you are for diabetes, and how much energy you’ve got in your step. While much of your metabolic rate is determined by genetics, age, gender and body size, there are some lifestyle changes that can, quite literally, speed up the process.
It’s important to know that metabolism alone can’t be held responsible for weight gain or loss. It cannot be said that that Someone with a super-fast calorie burn can always stay slim by eating junk foods and without any physical activities or exercise neither someone with slower metabolisms are automatically doomed to an overweight fate. Leading a healthy lifestyle can also impact the metabolism. Let us see a few natural ways increase our metabolism.
1. Keeping your room temperature low
Keeping the room temperature low plays a vital role in increasing the percentage of brown fat in a person. Brown fat is a type of fat that acts more like a muscle. According to a 2014 study conducted by Celi and colleagues at the National Institutes of Health. The research involved five male volunteers, who slept in climate-controlled rooms with only light pajamas and bed sheets, for several months. After four weeks of 66-degree nights, they’d nearly doubled their amounts of brown fat, and also experience an increase in their calorie burn.
“It would be extremely naive to do this and expect to lose weight to the extent you would on a diet,” Celi says. “On the other hand, we did see a measurable increase in glucose metabolism that could certainly add up over time.”
Keeping your home or office cool during the day may also have a similar effect, he adds.
2. Having a cup of Coffee
Caffeine consumption is said to increase metabolic burn and reduce risk of type 2 Diabetes. But Celi says this could possibly be because it helps the body break down fat.
But don’t go overboard: Too many caffeinated beverages a day can cause nervousness, nausea or insomnia. Plus, some coffee beverages are high in fat and sugar.
3. Keeping Stress level low
We all know that stress isn’t by anyways good for one’s health. Stressful situations prolong the process of burning calories and worsening metabolism hence making one obese. Obesity might lead to various other risks like diabetes, heart disease, High blood pressure etc and hence it is very important to try and keep our stress levels low.
4. Getting a good night’s sleep
Not getting enough sleep tend to slow down metabolism both in men and women. this also may have to do with the brain’s secretion of cortisol when the body is under stress, says Celi. And even if you hit the hay early, that may not be enough. Research has shown that broken sleep (when you’re woken up frequently throughout the night) isn’t nearly as restorative as seven consecutive hours. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs.
5. Physical Activity
Any kind of Physical activity helps speed up metabolism, even walking for half hour is better than sitting idle for an hour. The exercise that works best to activate brown fat is the kind of exercise that helps build your muscle mass, which also helps burn calories all day long. Try adding some weight to your exercise regimen and you will experience much better results.