The word metabolism has been derived from a Greek word and means transformation or change. The amount of calories our body burns up in order to sustain the daily activities is called metabolism. We are burning calories even while we are doing mundane everyday activities like sleeping, eating, cleaning and even while we are resting.
A person’s metabolism is at its peak during childhood and gradually decreases with age. An individual’s body composition also determines his metabolic rate. People with a muscular build have a higher metabolic rate than individuals who tend to be fat. Studies have shown that most people lose their muscle mass after the age of thirty and as so their metabolism rate also goes down.
To maintain the same level of metabolism that you had in your twenties, older individuals need to do plenty of exercises particularly weight training exercises and aerobic exercises including cardiovascular exercise. Genetics also plays an important role in determining your metabolic rate. Besides exercise the diet that you eat can also determines your metabolic rate and can even help to boost it.
The other factors which determine an individual’s metabolic rate are the state of the body i.e. whether it is an acidic or alkaline state, the number of enzymatic functions which take place inside the body and even a person’s emotional health can either slow down or boost the body’s natural metabolism levels. Through this article we will examine the different options through which one can boost the body metabolic rate.
Vitamins, Minerals and Metabolism
If you have a sluggish metabolism, the best way to give it a boost and quick start it once again is by incorporating a variety of vitamins into your daily diet. People who have incorporated foods which are rich in vitamins like B vitamin and magnesium have witnessed a remarkable improvement in their metabolism levels and feel healthier as well. Including foods which are rich in B vitamins is a great way to boost the metabolism levels of the body. Most of the B group vitamins, including B1, B2, B3, B6 and B12, can help in boosting the body metabolism. B vitamins can be obtained from two sources- through the foods that we eat and also from supplements.
Some of the food sources of vitamin B include whole grains, citrus fruits like lemons and oranges and legumes. Besides aiding in improving the body metabolism, B vitamins also helps the digestive system to work more efficiently and also helps in the digestion of proteins, fats and carbohydrates. A mineral which helps out in important bodily functions like blood clotting; magnesium also increases the rate at which fatty acids are converted into energy and boosts the body metabolism levels. Some of the food sources of magnesium are peanuts, okra, black eyed peas, swiss chard, lima beans and hazelnuts.
Vitamin C increases the speed at which the fat in the body is metabolized. Some of the rich sources of natural vitamin C are broccoli, strawberries, oranges and lemons. If you are not getting enough vitamin C from the food that you eat, then you can opt for vitamin C supplements. To improve the muscle function, the functioning of the heart and to boost the immune system as also the body metabolism levels, one must eat foods which are rich in coenzyme Q10.
Some of the foods which are rich in coenzyme Q10 include salmon sardines, mackerel, and tuna besides a variety of meats. Eating foods which are rich sources of antioxidants including plums, blueberries, artichokes, apples and drinking green tea can help to increase ones metabolism levels.
Diet and Metabolism
Including the right kind of foods into ones daily diet can also help to boost the body metabolism levels. To increase ones metabolism levels by increasing the rate at which the fat is converted into energy one must make it a point to eat breakfast every single day. To boost body metabolism rate make breakfast the most important meal of the day.
After the last meal of the day which happens to be dinner for most people, the calories are held back as the body starves while one is asleep. By skipping breakfast, the body goes into starvation mode and tends to hold back more calories instead of burning it up. This in turn affects the body metabolism which becomes sluggish. Some of the food choices for breakfast include whole grain, oatmeal, yoghurt, milk, eggs, green apples, berries and green tea.
Most people tend to skip eating lunch because of work commitments. Some food options which make for a quick but great lunch that helps to boost the body metabolism levels are peanut butter, chicken, green leafy salads, cheese, eggs, milk, green tea and fruits like apples and oranges.
Try to keep dinner as light as you can. Eat dinner at least three hours before turning in for the night as it helps to improve the digestion. Some of the foods that you can include for dinner and which helps to boost the metabolism levels include sprouts, asparagus, salmon, chicken and carrots among others.
Water and Metabolism
Drinking clean water has been known to increase metabolism levels and aids in weight loss. Water helps to control hunger pangs and prevents a person from snacking on high fatty foods regularly. Water not only helps in removing the toxins which builds up inside the body it also improves the functioning of the liver.
The best time to drink water to boost your metabolism levels is in the early morning on an empty stomach. Drink eight to ten glasses of cold water every day as cold water is known to increase metabolism levels.
Exercise and Metabolism
There a number of exercises that will help you to increase the metabolic rate of the body. Aerobic exercises help in increasing the body metabolism levels. Cardiovascular exercises help to boost the metabolism rate of the body. If a person cannot work out in the gym regularly simple exercises like walking, running and even swimming can boost the metabolic levels of the body and help to burn fat faster.
Resistance training exercises and interval training exercises have also been known to increase the metabolic rate of the body. Proper sleep, indulging in de stressing activities like yoga as also refraining from smoking or drinking alcohol can also boost ones body metabolism rate.