Have you ever seen people eat high-carb food in large quantities but never gain weight? Do you feel sad that it is not the same for you? You should consume more foods that increase metabolism and burn fat. But before looking through them, let us find out why metabolism differs from one to another.
Why metabolism is different for everyone
Have you ever wondered why a dietician cannot recommend the same diet chart to two different people? Everyone has different body types, structures, health conditions, and genetic disorders, all of which make them unique. However, when it comes to metabolism, two people with the same body size, composition, and health condition might not share the same metabolic rate (MR).
Research is yet to determine the accurate reasons for the difference in metabolic rates. Will Wong, a researcher from Johns Hopkins Center for Metabolism and Obesity Research, calls this a “black box” due to an incomplete understanding of the subject.
There are some aspects that researchers did determine, including:
- Fat tissues in the body
- Lean muscle mass
- Genetics
- Gender
- Age
Do you know women burn fewer calories than men as their menstrual cycle and hormonal changes impact the same? So, knowing what foods speed up female metabolism and increase their consumption is essential to prevent weight gain.
Some women have high metabolism during the luteal phase of their cycle, as the resting metabolic rate is 10% more than usual.
How to increase metabolism
If you find yourself unlucky as your metabolism is slow, there are some lifestyle changes to incorporate immediately:
Eating the right meal at the right time
Mindless munching is one of the leading causes of slow metabolism. If you feed your body constantly, you need to give it more time to digest. Again, if you don’t eat during regular hours, your body reserves fats, slowing your metabolism.
Moving body constantly
Commutes have become rarer with so many people shifting to work from home permanently. It is one of the reasons why a large number of people became overweight during the pandemic.
You need more than one hour at the gym if the rest of your day is sedentary. While exercise will have its fair share of contributions towards a better lifestyle, you still need to keep your body moving.
Taking frequent breaks during work, involving yourself in household chores, and taking a 10-minute walk whenever you’re free are some ways to stay agile.
Regular sleeping cycles
Do you follow a good diet and exercise routine but still do not lose weight? Well, regulating sleep cycles is more necessary than you might know. To maintain body fat mass during low-calorie intake, you need adequate sleep. If you plan to shift to a healthier lifestyle, you should first prioritize your sleep schedule. You need at least 7-8 hours of undisturbed sleep to increase metabolism and burn fat.
While everyone has different working hours, it would be best if you could align your circadian cycle with the Cycle of the Sun. It will benefit your body from the natural energy in the environment. As per Ayurveda, our digestive fire is at its best when the Sun is out. Also, recent studies have shown the benefits of Sunlight on our mood and overall well-being.
Consuming adequate protein
Protein replenishes the energy you lose during a workout. Protein helps you maintain or improve muscle mass as per recommended consumption. The foods that increase metabolism and burn fat must be high in protein to help you regularize MR and maintain a healthy weight.
Having a fitness coach to guide you through a diet, exercise, and sleep cycle is necessary to keep your metabolism in order. If you want to know about foods that increase metabolism and burn fat exclusive for you, send a DM to HLTH to transform yourself.
What is metabolic rate?
Metabolic rate refers to the rate at which our body functions. Hypothalamus is a control centre placed in the body, passing many signals. The rate at which the signs are sent defines the MR. A lot of signals generate and pass onto every cell of the body.
If someone has a low metabolic rate, the process of sending and receiving signals slows down. It makes us feel fatigued more often, crave sugar, deteriorate skin and hair quality, and cause depression.
Signs of low metabolic rate
Is slow metabolism hindering you from losing weight? Here are some of the most common signs that indicate low MR:
Feel fatigued all the time
Do you wake up in the morning with low energy levels even when you slept for eight hours? Do you constantly feel tired and want to go back to bed?
Slow metabolism alternatively means that the process of breaking down food is slow. Since the food turning calories into energy is also low, you always feel tired.
Headaches
According to The Journal of Headache and Pain, many studies confirm the association of migraine with slow MR. These studies also reflected obesity, insulin resistance, and systemic hypertension.Cold fingers and feet
Finding your hands and feet cold on a hot summer day might seem unnatural, but it can be a symptom of slow metabolism. It is associated with low thyroid function or medications like beta-blockers, which provoke irregular blood circulation in small vessels. These two conditions directly associate with low MR and require specialized medical attention.Skin and hair problems
Slow metabolism impacts how your body absorbs nutrients. If you feed your body inadequate nutrients or do not absorb nutrients in the right proportion, it will reflect through your appearance. Hair thinning, change in hair texture, and dryness in the skin are all conditions that indicate slow MR. You might also experience excessive hair fall and dullness in the skin.Worst foods for slow metabolism
Here are the top foods you should altogether avoid if you want to reverse slow MR:Refined grains
Consuming refined grains like white bread adds empty calories to your body. They spike blood sugar levels, lack fibre, and have high carbs. Moreover, refined grains are not filling, so you might like eating more than you should. These also make you feel sluggish and make you sedentary.Granola
The buzz around granola as a health food is overhyped because it has high calories and fat. It spikes blood sugar levels and increases appetite. Granola with 100% whole grains, including nuts and dry fruits, is better than those made with sugar and oil. So, before purchasing granola bars from the store, check their nutrient components.
Soybean oil
Promoting soybean oil is misleading as it is high in calories and omega-6 fatty acids. It stimulates insulin and leptin resistance. Olive and flaxseed oils are better alternatives compared to soybean oil.
Sweet treats
When you eat something sweet, your body releases dopamine, the feel-good hormone. It makes your brain happy. Many people give in to sweet cravings when upset as it temporarily lifts their mood. However, it worsens your case if you have a slow MR.
Foods that speed up your metabolism
Here are the top foods that increase metabolism and burn fat. Incorporate these into your diet to maintain a healthy weight:
Protein-rich foods
Meat, eggs, fish, nuts, seeds, and other protein-rich food speed up metabolism as our bodies need more energy to digest. To process protein, our body is forced to go through the thermic effect of food. It increases metabolic rate by 15% to 30%, which is only 5% to 10% for carbohydrates.
Chilli peppers
Chilli peppers have capsaicin in them that helps boost metabolism. A study conducted in 2015, on capsaicin consumption, showed that the metabolic rate improved significantly. It also reduced appetite and became a potential weight loss management food. The element increases our heart rate and sends signals to our body to metabolize food faster.
Broccoli
The cruciferous vegetable is rich in protein and has glucoraphanin that boosts metabolic rate. Glucoraphanin lowers blood fat levels, reduces ageing risks, and enhances metabolism.
Ginger
Ginger aids weight loss as adding it to the diet increases body temperature and, in turn, boosts metabolic rate. Ginger also reduces appetite, cuts cravings, and helps manage weight.
According to a 2018 study, ginger improves metabolic profiles in overweight people involved in the study. The spice aids fasting glucose levels and increases good cholesterol levels.
Leafy greens
Leafy greens are one of the best foods that increase metabolism and burn fat because of their rich iron content. Kale and spinach are examples of mineral-rich leaves that improve metabolic rates and are non-heme (non-animal) sources of iron. Further, adding lemon and tomatoes with greens enhances the iron absorption rate.
Beans
Beans have proteins and amino acids that create and preserve muscle mass. Further, the fibre content in beans fills us with fewer calorie intake, making it an excellent addition to weight loss diets.
How can we help you increase your MR?
If you have tried everything for weight loss but have not seen results, you might have a slow metabolic rate. Eating fewer calories will not help, as you need proper guidance to know which foods suit you the most.
Joining us at Half Life To Health will help you intricately find out more about your body. We will review your medical history and recommend proper diet for your body type.
To improve your metabolic rate, you also need to make lifestyle changes. Get in touch with us today, so we can assist you in making better food choices that get visible results in 28 days!