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How to Increase Metabolism

Narayani Karthik Feb 29, 2020
Metabolism is a set of chemical processes in our body that are needed to sustain life. There are many natural ways to boost metabolism, without any side effects.
Every living organism derives energy from the food it consumes. How is this energy derived from the food? Breaking down the food consumed (break down of carbohydrates, proteins, and fats), releases energy, which is consumed in various chemical processes, one of them being the cellular respiration.
The whole set of all these chemical reactions, wherein, the energy derived is utilized for the growth, reproduction, and making of necessary proteins and nucleic acids for the body, is known as metabolism. Higher the rate of metabolic process, healthier is the body.

Factors Determining Metabolism

The metabolism rate is determined by an index known as the Basal Metabolic Rate (BMR). This is the rate at which, total amount of energy burnt by the body, when at rest for an extended period, is calculated.
  • State of the body (acidic or alkaline)
  • Activities that are physically engaging
  • Eating habits (foods consumed in the day)
  • Emotional health
  • Number of enzymes in the body

As per the World Health Organization,
BMR (Female) = [655 + (9.6 x Weight in kg) + (1.7 x Height in cm) (4.7 x Age)]
BMR (Male) = [66 + (13.7 x Weight in kg) + (5 x Height in cm) (6.8 x Age)]

Ways to Up the Metabolism Rate

Eating Habits and Lifestyle

A balanced diet contains carbohydrates, proteins, fats, and vitamins in appropriate amounts in the daily routine of breakfast, lunch, and dinner. Breakfast of 250 Calories is a must to kick start the metabolism process in the morning. Also, when you have your morning tea or coffee, try to spend some time, basking in the morning sun.
Vitamin D from the sunlight is an essential booster for metabolic process. Besides, it strengthens the bones and muscles of your body. Tart fruits like oranges, lemons, grapes, and kiwis are packed with vitamin C, that helps in burning about 39% of your fats inside the body.
Make sure you have fruits (like apples, blueberries, watermelons, limes, etc.) on a daily basis. Apart from the metabolism boosting factor, they also keep your body hydrated.
Consuming vegetables (like carrots, broccoli, spinach, asparagus, beet roots, radish, tomatoes) with high fiber content are the best ways to increase the rate of metabolism. More the fiber content in the body, more is the effort put for breaking down the carbohydrates and protein content, which, in turn, helps in burning the extra calories.
Foods that improve your metabolic process, include, tomatoes, which are rich in chromium, and act as powerful and natural metabolism boosters. Other chromium-rich foods that increase metabolic rate are, meat, eggs, green pepper, apples, bananas, and spinach. A daily supplement containing 120 mcg of chromium is enough to naturally boost metabolic process. 
Make sure you also include ¼ to 1 teaspoon of spices (like cinnamon and hot peppers) to your food on a daily basis. As per the United States Agricultural Research Service, cinnamon increases metabolic process to a great extent.
Besides eating, lifestyle and your habits also affect the metabolic rate of your body. Breakfast is a must, and should not be ignored. You can start your day with hot beverages, like, green tea or a concoction of apple cider vinegar with honey and garlic. Drinking hot beverages in the morning regulates your bowel movement, which is the first sign of a healthy metabolic process. Egg toast with a glass of milk (wholesome food) or a bowl of cornflakes or oatmeal, makes a simple yet ideal breakfast.
For lunch, you can have a fully balanced meal with whole wheat grains, a lot of leafy vegetables and meat (like fish or chicken). Evening snacks can include, fresh apples, oranges, or a bowl of grapes. And your dinner can comprise well cooked fish and rice.
Eating junk food should be avoided as far as possible. Eating small meals several times throughout the day, is advised by many dietitians, as it helps in regulating metabolism. Drink a lot of water throughout the day (8-10 pints, a day is a must!) to help the body in flushing off the toxins.

Physical Regimen

Now, eating alone does not contribute to increasing metabolic process in your body. Usually, of the food we consume, not all is spent in burning calories. Proteins and fats are stored in muscles, which serve as energy reserves of the body.
However, when these proteins are not broken down over a period due to prolonged inactivity, they are converted into fats, which eventually lead to extra fats in the muscles. Therefore, physically engaging activities, as a part of daily routine complete a healthy lifestyle and boost your metabolism faster.
Do you know that 1 pound of fat burns 2 calories per day, and I pound of muscle burns 50 calories per day? Hence, the more you work out, the more your muscles build up, and more sweat is generated as an outcome of increased metabolism. Also, your body gets detoxified in the entire process.
When you work out a lot, the cellulite (which is a gel like substance inside the skin tissue) becomes water soluble, and is expelled from the body through sweat. Hence, an engaging physical routine on a regular basis aids in weight loss considerably.
Starting the day with Yoga and mild exercises is a must. Higher the metabolic rate, cleaner is the bloodstream, and also the skin. People, who are obese should enroll in weight reduction programs to reduce the obesity factor that stalls metabolic activities of the body. After all, a low metabolic rate becomes a reason for many cardiovascular and respiratory ailments.
Aerobic exercises like, cycling and running are the best natural ways to increase metabolism. Not only they aid in burning the calories of, but also strengthening your muscles and bones over a period. In the evening, after a hectic day at work, swimming is one activity, which not only increases metabolic rate, but also stretches and relaxes the muscles.
In fact, swimming is one of the best means for improving metabolism. People, who don't have time to avail the benefits of natural aerobic exercises as stated above, they can opt for walking on a treadmill daily, and fat burning exercises for a fixed duration of time.
And needless to say, a sound sleep of 8 hours (at least) is mandatory for a regular metabolic activity inside the body.
A healthy lifestyle with a regular physical regime is bound to boost your metabolic process naturally! Avoid alcohol, smoking, and binging on sugary foods all day long, as these are primarily responsible for disturbing the metabolism of a healthy body. A sound health sustains a sound mind, after all! So, eat healthy, work out every day, and stay fit and gay!