Tired of that sluggish metabolism? Relax! You first need to understand the concept of “METABOLISM” and how does it work. Metabolism is the rate at which your body burns calories to give it energy. As we all know, “ENERGY” is the fuel for our body to work efficiently throughout the day. Any delay OR absence of this energy will slow down your body’s metabolic rate. This slowing of metabolism has its own pro’s and con’s. The biggest drawback of a sluggish metabolism is “weight gain”. Your body does not burn fat at a good rate, thus, leading to increased deposits of “unwanted fat”! So, what can one do to pep up this metabolic rate in a way that it remains eminently high throughout the day? Let’s have a look…..
WATCH OUT YOUR DIET- Its extremely important to keep a track of what you eat, when you eat and how much you eat throughout the day! Yes, you read that correct. All these three components will decide your metabolic rate throughout the day. Certain foods and lifestyle chnages bring up your metabolism. These are:
BREAK-the FAST: Remember, the body’s metabolism is higher in the start of the day, as compared to the end of the day. Hence, have a hearty breakfast to kick-start your metabolism. Make sure to include a serving of good quality carbohydrates and first class proteins.
Egg whites: The presence of branched chain amino acids in these, help to keep a high metabolism for a long time. Hence, it’s one of the best breakfast protein options to shoot up your metabolism.
Meal gaps: It’s important to keep specific meal gaps I order to keep your metabolism on a higher side. Hence, DO NOT stay hungry for more than 4 hours at a particular time of the day.
Fibre up: Yes, include more fibrous foods like fruits, vegetables whole grains and cereals, etc, which will help you to fight that sluggish fat, naturally.
Pack the proteins: Make sure you include a good serving of first class proteins (lean meats) in every meal as proteins increase your metabolic rate.
Sip on black coffee- It is said that the caffeine shot give a short term increase in the metabolic rate. Hence, sipping on a shot of black coffee before a high intensity workout will surely boost your workout as well as your overall metabolism.
EXERCISE IS ESSENTIAL- Indulging in physical activity, especially strength training, will surely increase your muscle mass. This in turn, increases your metabolic rate. On the other hand, aerobic exercises may not increase your muscle mass, but will definitely increase your metabolism hours after a workout. The crucial point is to drive yourself towards any form of physical activity. Any high intensity activity will deliver a longer and higher rise in metabolism as compared to a moderate-to-low intensity activity.
FUEL YOUR BODY WITH WATER- Your body needs enough water to process the calories from the food you eat. Even when you are slightly dehydrated, it will affect your metabolic rate. Hence, sip on water atleast 30mins before and after your meals. To fuel up your hydration level, munch on fruits and vegetables (that naturally have good water content) in your mid meals instead of chips and wafers.
GET THAT 8 HOURS SLEEP- If you though that sleep is not at all connected to your sluggish metabolism, unfortunately you mistaken. A minimum of 6 to 8 hours sleep is a must. Lack of sleep will bring down your metabolic rate.
In the end, I would just say, follow these simple steps to keep up your metabolic rate on track, which in turn, will keep you fit and healthy.