Ways to Accelerate Metabolism:
To know the causes of slow metabolism Click here. Eliminate these causes to improve your metabolism. The other scientifically proven ways of metabolism are explained below.1. Adequate sleep
Sleep deprivation has significant effects on metabolism. Majority of epidemiological studies suggested that lack of sleep is linked to obesity. It is suggested that a lack of sleep alter the glucose metabolism and hormones involved in metabolism. (International Journal of Endocrinology, 2010). You should maintain good sleep hygiene. Recommended sleep duration for adults is eight hours.
2. Aerobic Exercises:
Aerobic exercises Increase the rate (speed) of metabolism. Aerobic Exercises (Benefits of Aerobic exercises) include jogging, swimming, cycling, dancing and walking etc. when we do aerobic exercise, we burn both carbohydrate and fats. That is why these are excellent weight loss exercises. On the other hand, An-aerobic exercises burn carbohydrates only. Anaerobic exercises include weight lifting and intense workouts. But anaerobic exercises help to build muscle mass which utilizes more energy during rest. A study suggested that cycling for 45 minutes increase the metabolic rate for the next 10 – 12 hours.
3. Increase Muscle Mass
Our body constantly burns calories even during rest. Muscles are metabolically more active and burn more resting calories. Only a few regular strong contraction is needed to build muscle mass (Sports Physiology, Guyton and Hall Textbook of Human Physiology, 2012). Well developed muscles increase the average daily metabolic rate.
4. Drink plenty of Water:
Water is essential for the normal functioning of the body. Enzymes work as catalysts in the metabolic reaction without them metabolism is not possible. These enzymes work better in the presence of plenty of water. Even mild to moderate dehydration significantly slows down the metabolism. Those people who drink 8 – 12 glasses of water daily have better metabolism than those who drink 4-8 glasses of water.
5. Take Good Quality Proteins:
More metabolic machinery is used to digest proteins as compared to carbohydrates. Hence, more calories are burnt during digestion of pretentious food. You should add good quality proteins which are rich in essential amino acids in your diet.
6. Green Tea and Energy Drinks:
Green Tea Contains Caffeine. Caffeine is rapidly absorbed and increases the heart rate. It increases metabolism by 10%. It helps to break down fatty tissue and increase the blood level of fatty acids but doesn’t affect the level of carbohydrates. Increased level of fatty acid in blood leads to their increased utilization in energy production. The effect of caffeine remains for three to four hours. Caffeine is a strong drug and has side effects. Hypertensive and heart patients shouldn’t use caffeine.
Energy drinks contain a higher amount of caffeine. Some energy drinks contain special amino-acids which increase metabolic rate and fat burning.
7. Miscellaneous:
Don’t skip breakfast. Spicy foods increase metabolism. Vitamin (especially vitamin B) and iron supplements also boost metabolism.
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