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Have you noticed how some individuals seem to eat whatever they want and never put on weight. We often credit this quality to a good metabolism. Now, what is metabolism? Metabolism is like a busy factory inside your body where lots of tiny chemical reactions happen every day. These reactions help your cells use up energy from the food you eat. Some people have faster factories than others, meaning they burn more calories even when they’re not doing anything. However, some individuals find it challenging to shed weight and tend to gain weight easily, even when following a low-calorie diet and exercise regimen. Often, these individuals have resorted to crash diets in an attempt to lose weight. Crash dieting triggers the body to enter a “famine mode,” where it becomes adept at operating on fewer calories, absorbing more from food, and storing fat. This is achieved by reducing metabolism. Additionally, crash dieting can negatively affect thyroid function, further slowing down metabolism. If you’ve also tried crash dieting and now find yourself dealing with a slow metabolism, here are five ways to address it.
Here’s how you can fix metabolism:
1. Eat More Nutrient-Rich Food:
Nutrient-dense foods play a crucial role in improving metabolism because they provide the body with essential vitamins, minerals, and other nutrients necessary for efficient metabolic processes. When we consume foods rich in nutrients such as vitamins (like B vitamins), minerals (such as magnesium and iron), and antioxidants, our bodies can function optimally and maintain a good metabolism. Eggs, vegetables, fruits, lentils, nuts, and even chilli peppers have nutrients that boost metabolism. In fact, magnesium, iron, calcium, vitamin B are all important nutrients whose deficiency can impact metabolism a great deal.
2. Amp up Protein and Fiber Intake:
Protein plays a major role in weight loss because it can increase energy expenditure up to 100 calories a day, curb appetite, increase satiety, and also keep the cravings in check. Likewise, fiber allows the gut microbiome to flourish and also to produce short-chain fatty acids which can improve metabolic health. By increasing protein and fiber in the diet, one can boost metabolism without a doubt.
3. Cut Down Sugar:
Research has shown that by cutting down sugar improves metabolic results in less than two weeks! Reducing the amount of added sugar such as high-fructose corn syrup gives a good boost to metabolism.
3. Exercise 4 to 5 Times Every Week:
Regular exercise can turn your body into a fat-burning machine by torching calories even at rest. Also, to maintain muscles, a lot of calories are needed, so the more muscle you have, the more calories you burn doing nothing! Recent studies have shown that doing even just 15 minutes of exercise per day can improve your heart health and metabolism.
4. Manage Chronic Stress:
The stress hormone cortisol can play havoc on your health and can mess your metabolism, eating habits, sleep pattern, and even appetite. Manage stress and indulge in activities that can help you to relax.
5. Sleep Well:
Studies have shown that lack of sleep has a huge impact on metabolism as it can alter glucose metabolism and disrupt the functioning of hormones that are involved in regulating metabolism. Sleep is an essential factor for a healthy body and mind, so do get your 7 to 9 hours of sleep every night.
In conclusion, by incorporating these lifestyle changes, individuals can work towards achieving a healthier metabolism and lose weight without much struggle. For effective diet plans and to lose weight fast, subscribe to the Rati Beauty app.
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