Metabolism is a chemical reaction in which the body takes energy from food and uses it as fuel. Simply our body takes calories and energy from food, and our metabolism system helps deposed of bad energy, and good energy gives power to our body. Metabolism plays a very important role in the human body. Furthermore, if our metabolism can’t work its means properly something went wrong. Some people have a strong metabolism system, and some have a slow one. No problem at all, it’s an age factor, but the thing is important that how it works. Men have more capability to burn calories than women; even they are resting. Maybe metabolism is not responsible for weight gain or loss.
Some people who have a super-fast metabolism system and their body burn calories too fast while they are eating junk food and not exercising; on the other hand, the people who have slower metabolisms and they also not take junk food bodies automatically gain too much weight. No matter if you can’t control your age, gender, or genetics, there we have some natural ways to speed up the metabolism.
How To Speed Up The Metabolism
1- Take Enough Vitamin B
If you want to keep your body healthy, strong, and fit, B vitamins cannot be ignored. These essential nutrients play a very important role in keeping our bodies functioning properly. It helps in digestion and metabolism. Converting carbohydrates, fats, and proteins into energy; maintains a healthy nervous system and more. You may have heard of vitamins B6 and B12, but there are actually eight B vitamins that are important for human health.
Vitamin B complex helps prevent infections and helps support or promote:
- healthy blood cell
- enhancing red blood cells
- boosting energy level
- good eyesight
- healthy brain functioning
- digestion system work properly
- healthy appetite
- better nerve system
- hormones and cholesterol production
- cardiovascular health
- muscle tone
Natural Foods To Getting Vitamin B
There are eight B vitamins – collectively called B vitamins:
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5),
- pyridoxine (B6),
- biotin (B7)
- folic acid (B9)
- cobalamin (B12)
Although each of these vitamins has a unique function, they usually help your body produce energy and make important molecules in your cells. Apart from B12, your body cannot store this vitamin for very long. You must therefore fill it with food regularly. Many foods contain B vitamins, but to be considered vitamin-rich, they must contain at least 20% of the daily reference intake (RDI) per serving. There are many reasons that why vitamin B are so important to your health, here are a few natural foods that easily available in every home that contains vitamin which helps your metabolism to do work smartly.
If you’re looking for food that contains a rich amount of vitamin B, wild salmon is the best choice. Just one wild salmon contains about 80% B12 and 75% B6 as well as thiamine, riboflavin, pantothenic acid, biotin, and folic acid of the recommended daily amount.
If you are looking for a rich quantity of vitamins B in a simple natural way, eggs contain all of the B vitamins. One or two hard-boiled eggs for breakfast or lunch contain B12, B6, biotin, folic acid, thiamine, riboflavin, pantothenic acid, and niacin. Cooking eggs deactivates avidin and reduces food safety risks. If you don’t eat eggs, meat, or other animal products, you can meet your biotin needs by eating foods such as vegetables, fruits, nuts, seeds, and whole grains that contain little biotin.
Would you like to take B vitamins instead of chewing? A glass of milk is about 29% of the daily recommendation for riboflavin, nearly half of the recommendation for vitamin B12, along with B6, biotin, niacin, thiamine, and pantothenic acid. If you are lactose intolerant, oat milk is a great alternative, which is high in B vitamins.
If you’re looking for a fruit with adequate amounts of B vitamins, oranges are a great choice. This citrus fruit contains folic acid, B6, thiamine, niacin, riboflavin, and pantothenic acid.
2- Take More Protein In Daily Meal
Eating is also a source that can increase your metabolism for several hours. This is due to the extra calories needed to digest, absorb and process the nutrients in your food. Protein is the largest increase in TEF. It increases your metabolism by 15-30% compared to 5-10% for carbs and 0-3% for fat. Taking protein in your daily meal help, you feel full and safe from overeating. A study found that people tended to eat 441 fewer calories a day when protein was 30% of their diet. Eating more protein can also decrease the metabolic decline often associated with fat loss. This is because it reduces muscle mass loss, which is a common diet side effect.
It is very difficult to judge that the health effects of fats and carbohydrates. However, almost everyone agrees that protein is important for the human body. Most people eat enough protein, but they gain some serious problems; on the other hand, some people take much higher protein, and they feel better. Numerous studies have shown that a high protein diet has substantial weight loss and metabolic health benefits. Here are few reasons that eat more protein good for the human body.
- Reduce Pangs Of Hunger
- Gain Mass And Give Strength To Your Body
- Bones Are Strong
- Maintain Your Meal Plan
- Increase Level Of Your Metabolism System
- Helps To Burn Body Fat
- Maintain Your Blood Pressure
- Helps In Weight Loss
- Safe For Healthy Kidneys
- Repair Your Muscles In Case Of Injuries
- Keeps You Fit In Older Age
3- Do Hard Workout
High-intensity interval training (HIIT) involves fast fat burning activity. It can help you burn more fat by increasing your metabolism even after your workout is done. It is believed that this effect is greater with HIIT than with other types of exercise. Plus, High-intensity interval training has been shown to help you burn fat. A study found that young men’s intense exercise of 12 weeks reduced fat mass by 4 kg and reduced belly fat by 17%.
Although most people know that physical activity is best for their healthy life, and about 30% of people in the world do not think as same. Unless you have a physically demanding job, a dedicated fitness routine is likely your best choice for activity. Unfortunately, many people feel that they don’t have enough time to exercise. If this sounds like you, it might be time to do some high-intensity interval training High-intensity interval training.
High-intensity interval training is a broad term for exercise that includes short periods of intense workout interspersed with periods of recovery. One of the greatest benefits of High-intensity interval training is that you can get maximum health benefits in no time.
7 Best health Benefits Of High-intensity interval training (HIIT)
- HIIT can burn a lot of calories in a short time
- Your metabolism is higher after exercise
- This can help you lose fat
- You can build muscle through HIIT
- HIIT can increase oxygen consumption
- lower heart rate and reduce blood pressure problem
- Blood sugar can be lowered through HIIT
4- Take Proper Sleep
Good sleep is very important for your health. In fact, it’s just as important as eating healthy and exercising. Unfortunately, many things can affect your natural sleep patterns. People today sleep less than usual, and sleep quality is also declining. This may be due to the negative metabolic effects of sleep deprivation. Lack of sleep is also associated with increased blood sugar levels and insulin resistance, both of which are associated with a higher risk of type 2 diabetes. It has also been shown to increase the hunger hormone ghrelin and decrease the satiety hormone leptin. This could explain why many sleep-deprived people feel hungry and have trouble losing weight. Here are some reasons why a good night’s sleep is important for metabolism and health.
Gain Body Weight
People who sleep briefly usually weigh significantly more than people who get enough sleep. Poor sleep is strongly associated with weight gain. In fact, short sleep is one of the main risk factors for obesity. In a comprehensive screening study, children and adults with short sleep times were 89% and 55% more likely to develop obesity, respectively. When you are trying to lose weight, a good night’s sleep is very important.
Poor Sleep Welcome Depression
Poor sleep occurs mental health problems such as depression are closely linked to poor sleep quality and sleep disturbances. It is estimated that 90% of people with depression complain of the quality of their sleep. In fact, lack of sleep is associated with an increased risk of suicide. Those with sleep disorders such as insomnia or obstructive sleep apnea also reported significantly higher rates of depression than those who did not.