Seven things that guarantee you a quality metabolism

Seven things that guarantee you a quality metabolism

There are many easy and effective ways to support your metabolism, many of which involve making simple diet and lifestyle changes, according to Healthline.

Metabolism is the process responsible for converting nutrients from the foods you eat into energy, which the body employs to run the functions of breathing, movement, digesting food, circulating blood, and repairing damaged tissues and cells.

The term "metabolism" is also used to describe the basal metabolic rate, the number of calories the body burns at rest.

The higher the metabolic rate, the more calories the body burns at rest. Many factors can affect metabolism, including age, diet, body composition, sex, body size, physical activity, health status, and any medications a person is taking.

There are also many evidence-based strategies that can help increase metabolism, support overall health, and shed extra pounds, as follows:

1. Eat protein at every meal

Eating food can temporarily increase your metabolism for a few hours, which is called the thermic effect of food (TEF), which results from the extra calories required to digest, absorb and process the nutrients in a meal. Eating protein leads to higher levels of the thermic effect. Dietary protein requires 20-30% of its usable energy for metabolism, compared to 5-10% for carbohydrates and 0-3% for fats.

2. Exercise

Doing exercise can indirectly help speed up your metabolism. And when you add some high-intensity exercises, you can boost your metabolism and help burn fat.

3. Avoid sitting for long periods

Sitting for long periods of time can have negative effects on health, in part because extended periods of sitting burn fewer calories and can lead to weight gain. Experts advise trying to stand up or take regular walks.

4. Drink green tea

Green tea or oolong tea helps convert some of the stored body fat into free fatty acids, which may indirectly increase fat burning when combined with exercise. Green tea consumption also affects the gut microbiome, potentially affecting the way the body breaks down fat.

5. Eat spicy foods

Pepper contains capsaicin, a compound that can boost metabolism. So eating spicy foods is beneficial in increasing metabolism, if a person tolerates eating them.

6. Sleep well

Lack of sleep is associated with a significant increase in the chances of obesity. It has also been shown to affect the body's production levels of ghrelin, the hunger hormone, and leptin, a hormone that controls satiety. The negative effect on levels of appetite-regulating hormones leads to subtle changes in how the body metabolizes fat, which can lead to weight gain.

7. Coffee

Research shows that caffeine can stimulate the body to release neurotransmitters like epinephrine, which helps regulate how the body processes fat.

But this effect can vary based on several factors including, for example, that caffeine was more effective at increasing fat burning during exercise in individuals with a less active (sedentary) lifestyle compared to trained athletes, according to the results of a scientific study.

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