How to Increase Body Metabolism While on a Diet
There are several ways to increase metabolism that are believed to reduce weight. The body’s metabolism is the body’s natural biochemical process which contributes to burning calories and helping with weight loss, in addition to regulating diet and physical activity. Then, what are the ways to increase metabolism if you want to lose weight?
Having a high metabolic rate does make the body be able to burn more calories, which will be followed by weight loss. High metabolic rate also makes you feel better, because the body gets enough energy supply to carry out its various functions. Maybe this is why many people are looking for ways to increase body metabolism for weight loss diets.
Factors Affecting Calorie Burning
In addition to genetic factors, the calorie burning rate of the body’s metabolic processes is also influenced by several other factors, namely:
As you get older, your body will consist more of fat. The amount of muscle will be reduced, causing the process of burning calories, too slowing down.
Men tend to burn more calories than women. This is caused by more muscle mass owned by men.
- Body size and composition
Someone who has a bigger body size and has more muscles will burn more calories, even when their body is in a resting condition.
- The body’s ability to process food (thermogenesis)
The process of digesting, absorbing, spreading, and storing food nutrients also requires calories as fuel. About 10 percent of calories will be used by the body for this food processing.
- Physical activity and sports
In addition to sports, simple activities such as playing romps with pets, walking to stalls, to routine walking in the afternoon can also burn calories, of course, with different amounts.
Going on a diet can’t be careless. Now that you know what factors affect the number of calories you burn in your body, you can estimate the composition of the diet program that suits your condition. It would be better after consulting a doctor or a nutritionist.
How to Increase Your Body’s Metabolism which You Can Start Right Now
Can’t wait to start a diet right away? Here are some ways to increase the body’s metabolism for diets which have been proven by nutrition experts through several studies.
- Improve sleep
It turns out that lack of sleep is one of the causes of weight gain. A study showed an increase in the hormone that triggers hunger in people who sleep less, and decreased hormone that causes satiety called leptin.
- More standing than sitting
Working on a report, or writing an article from the office while standing for a short time turns out to be able to burn more calories than doing it while sitting for a long time.
- High-intensity interval training (HIIT)
Doing exercise with rapid movement (high intensity) and moderate intensity alternately in several intervals, as a break during a break, can increase the rate of metabolism while burning more calories.
Strength training by lifting weights not only burns calories but also keeps the body from losing muscle as a side effect of a weight loss diet.
- Use coconut oil
Replacing oils containing saturated fats with coconut oil for consumption has no direct effect on metabolism, but coconut oil can suppress hunger for longer.
- Make sure there is always protein in every food consumed
Protein is a type of food that burns more calories in the digestive process than carbohydrates and fats. Protein also increases the body’s metabolism by preventing the body from losing muscle mass when you diet.
- Drink plenty of water
Drinking water can increase metabolism. Especially if the water is cold, because the body needs more calories to raise the temperature of the water when it enters the body. In addition, drinking water before meals will make you full faster, making it easier to control portions of food. If you get bored with its tasteless taste, you can try drinking tea, for example green tea.
- Eat spicy food
Spicy food enthusiasts certainly do not mind to do this one way. But you still need to pay attention to the dose and your tolerance limit for spicy foods before making it part of the diet.
Increasing the body’s metabolism in order to lose weight healthily cannot be achieved immediately. But by improving lifestyle and with self-discipline, this can be done.