Metabolism. We all have one, but some people are “faster” or “slower” than others “And that matters, because the speed at which the body burns calories and converts fuel into energy also can affect how easily gain or lose weight, how risk include diabetes, and how much pep you have in your step. Although much of your metabolic rate is determined by genetics, age, gender, and size the body, there are some lifestyle changes that can literally accelerate the process.
Metabolism To Lose Weight At Home
It is important to note that metabolism can not be solely responsible for the weight gain or loss – a person with super-fast burn can not stay slim eating junk food and not exercising, while those with slower metabolisms not They are bound automatically to a destination overweight.
But even small adjustments in the metabolic rate of a person can add up to significant health benefits over time, says Francesco Celi, MD, chairman of the Department of Endocrinology and Metabolism at Virginia Commonwealth University. Read on for six ways to give your metabolism a natural boost.
1. Lower the temperature.
Sleep in a cool room seems to increase the percentages of people brown fat – a type of fat that acts more like muscle, helping other fat burning and increased metabolic rate – according to a 2014 study conducted by Celi and colleagues National Institutes of Health. In the investigation five volunteers men, sleeping in air-conditioned rooms with only light pajamas and sheets for several months participated. After four weeks of nights 66 degrees, that their amounts were almost doubled brown fat, and calories burned for their few more days.
“It would be naive to do this and expect to lose weight to the extent you on a diet,” said Celi. “On the other hand, we saw a measurable increase in glucose metabolism which could certainly increase over time.”
Keeping cool your home or office during the day can also have a similar effect, he adds.
2. Drink a cup of Joe.
A few small studies have shown an association between caffeine consumption, increased metabolic burn, and a lower risk of type 2 diabetes Celi says this could be because it helps the body break down fat.
But do not go overboard: Too many drinks with caffeine a day can cause nervousness, nausea and insomnia, and some coffee drinks are also high in fat and sugar.
3. Keep stress levels (or try to!).
Although stress does not cause you to binge on fatty foods, your body can take more time to process the calories you consume. In a 2014 study at Ohio State University, women who reported that stood out over a period of 24 hours burned on average 104 fewer calories after eating a meal of eggs, sausage and biscuits. The researchers note that in the course of a year, this deficit could lead to a weight gain of 11 pounds.
“The response to active stress hormone cortisol,” Celi said, “which has been clearly associated with a worsening of metabolism and, in the long run, increasing the risk of obesity.”
4. Get a good night’s sleep.
Not getting enough shuteye quality has also been shown to slow metabolism in both men and women; this may also be related to the secretion of cortisol in the brain when the body is under stress, Celi says. And even if you hit the hay early, it may not be enough: Research has shown that broken sleep, when you are awakened frequently during the night, it is not as restful as seven consecutive hours. So on top of trying to get under the sheets early, be sure you’re giving enough hours for rest and recovery your body needs.
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5. Pump some iron.
Any kind of physical activity – even just walking for 30 minutes – can help speed up the metabolism, Celi says. (Anything is better than sitting for hours, which is one of the worst things you can do.) But the type of exercise that works best to activate brown fat and speed metabolism is strength training.
“By increasing muscle mass, we increase our energy expenditure at rest, which is what will help burn calories throughout the day,” said Celi.
Try adding some weights in your workout routine and see if it makes a difference. Consider larger elevators, so if you’re body is trained for it.
6. Snack on something spicy.
Capsacian a molecule found in hot peppers, it has been shown to raise body temperature and accelerate fat loss – if only temporarily, and only a small percentage. There is also some evidence, Celi says that chemicals called isothiocyanates, found in foods like spicy hot mustard, wasabi and horseradish can help activate brown fat and speed up the metabolic rate, too. Bloody Mary, anyone?