Metabolism is the rate at which the body burns calories for energy. While some people inherit a speedy metabolism, others may have a slower one due to age, gender, or genetics. Here are some natural ways to increase metabolism:
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Eat plenty of protein at every meal: Protein causes the largest rise in the thermic effect of food (TEF), which is the extra calories required to digest, absorb, and process the nutrients in your meal. Dietary protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% percent for fats.
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Spice up your meals: Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns calories for energy.
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Drink green tea: Green tea contains catechins, which are antioxidants that have been shown to increase metabolism and help burn fat.
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Stay hydrated: Drinking water can temporarily increase metabolism by up to 30% .
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Get enough sleep: Lack of sleep can disrupt hormones that regulate metabolism and lead to weight gain.
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Exercise regularly: High-intensity interval training (HIIT) and resistance training can increase metabolism and help burn fat.
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Eat iron-rich foods: Iron is an essential mineral for metabolism, growth, and development. Leafy green vegetables, such as spinach and kale, are good sources of iron and may boost metabolism.
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Consume foods rich in fiber: Fiber-rich foods, such as lentils and flaxseeds, can improve gut health and aid metabolic health.
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Avoid crash diets: Crash diets can slow down metabolism and lead to weight gain in the long run.
In addition to these natural ways, some dietary supplements claim to increase metabolism and aid weight loss. However, it is important to note that the safety and efficacy of these supplements are not always supported by research. It is always best to consult a healthcare professional before taking any dietary supplements.
