First, find out the process and function of metabolism. Then, check the foods that speed up metabolism and easy ways to boost your metabolism that will lead to losing your weight naturally.
What Is Metabolism?
The dictionary defines metabolism as the sum of all biochemical processes involved in life, or the sustaining of life.
In application concerning our health, metabolism is related to the intake and use of food. In reference to the case in point, it is our ability to utilize our food to the fullest extent.
Some people have really high rates of metabolism. In other words, when they consume food, their bodies burn it up almost as fast as they consume it.
Then there are those of us who use our food intake so slowly, as to not even notice that we’re burning calories.
These people who burn quickly are often slim and trim, the people who burn more slowly are the people with a tendency toward obesity.
The body’s metabolism is a unique process for each individual person. No two people metabolize food at the same rate, therefore, no two people have the metabolism.
We all use our calories at different rates, with different results. Our metabolism, like our fingerprints, is unique to each of us. But the need to understand and accommodate this metabolism is an issue that we all face.
All of this metabolic process is related to our calorie intake, our vitamin and nutrition needs, our thyroid and endocrine production, and how well all of these processes come together.
For years, people have sought ways to raise the metabolic rate. If you can raise someone’s metabolic rate, you are then better able to control the burn of calories, especially for overweight or obese people.
This would make the goal of better or improved health a much easier reality for those people. Efforts to date have produced very little results.
There are foods that we can consume that naturally raise our metabolic rate, but not to a great extent. What we need is a way to directly alter the rate. We need to be able to raise our metabolism to a point where we can actually see a benefit.
What determines our metabolic rate, as far as our genetics?
Generally, we tend to inherit the same tendencies for metabolic rates, body frames, and other related body functions from our parents.
Thus, the origin of “well, she comes from big people; naturally she’s going to be big”.
Right now, the greatest results in raising our metabolism come from exercise and building our muscle mass, while reducing our body fat.
Adding more muscle to the body, in turn, causes us to burn more calories, and this helps to elevate our metabolic rate.
Our metabolism functions also depend on how well we have taken care of our nutritional needs.
The process of burning calories and creating energy is a delicate one and one which must be carefully tended, or it can become imbalanced. It is often through these natural imbalances that we tend to “inherit’ our metabolic rate.
Through careful analysis and attention to each person’s unique needs, we could bring about a more natural balance of the metabolic burn vs. the calorie intake. To a level where optimal health and weight control are in equilibrium.
Foods That Speed Up Metabolism
The diet industry is a multi-million dollar industry and of course those companies that profit from this industry would like to continue making those profits.
If there was a list of foods that could actually speed up your metabolism and as a result help you to lose weight easily, the diet industry will not want you to find out about it.
What if that list of foods contained the sort of foods that you love to eat – not possible, that would be going against diet rules wouldn’t it?
After all, don’t all diets tell you to avoid those foods that you love the most? You should only eat low fat foods and avoid things like nuts and grains.
You should stay away from healthy fruits and vegetables because they contain too much natural sugar – right? Wrong!
If all these super fad diets were right – eat low-fat foods, eat low-carb foods, eat protein only, eat cabbage until it comes out your ears – if they were all right, then why are obesity numbers rising?
The diet experts out there don’t know all the answers or if they do know, they certainly aren’t telling you or if they do they will make you pay a hefty price for the information.
People pay hundreds of dollars to find the right way to lose weight and will still usually fail. So, instead of spending any more money on the latest weight loss fad, use common sense.
No matter what type of diet you are on, the bottom line is that you need to burn more calories than you eat.
Common sense will tell you that if you keep your calorie intake within a healthy range and do some exercise you should lose weight.
There are some other things that you can do though to make losing weight easier and maintain a healthy and nutritious diet and this includes eating foods that give your metabolism a boost which helps you burn calories faster.
Some foods high on the list of foods that speed up metabolism are tuna, salmon, and sardines. These foods are great sources of Omega-3 fatty acids and heart-healthy fat and they also help to lower your levels of leptin.
When your leptin hormones stay in a low range it is much easier to lose weight. Eating more fish will help to lose weight faster. If you don’t like fish then you can always take some fish oil supplements instead.
Olive oil is also another good source of Omega-3 and monounsaturated fats to boost metabolism.
Some other fat burning foods are the hot and spicy types, like cayenne, habanero and jalapeno peppers. These peppers contain capsaicin which is the substance that makes them hot.
It is also the substance that gives your metabolism a big boost for up to three hours after you eat. To get the most benefit from these fat burning foods you can choose lower-fat, good carb spicy dishes.
Whole grains are also great for speeding up the metabolism because they have a slow digestion rate and they keep your blood sugar levels even.
Cinnamon is another food that has blood sugar regulating properties and can keep your metabolism running at a high speed.
Then, there are the protein-rich foods like eggs, nuts, lean meats and beans that give your body the much-needed protein that it needs to keep it running smoothly.
Water, although a beverage and not a food will also assist in keeping your metabolism on high speed.
When you are trying to lose weight it is important to keep up the recommended daily intake of water to keep your body operating at peak performance.
Forget about all the new fad diets around, just change your diet slightly to include some of these super metabolism foods, add some exercise to your routine and drink lots of water and I bet you will start to notice a difference in your weight very quickly.
Easy Ways to Boost Your Metabolism
Exercise is essential, but you can also burn more calories at rest by watching what and when you eat.
1) Don’t Skip Breakfast
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.
A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to backfire into severe hunger and you will be more likely to overeat later.
Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.
2) Eat more often
Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar when blood sugar drops too low you want to eat…a lot.
By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.
When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.
3) Eat proteins at every meal
Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone.
Research shows that eating more protein can help you lose weight without cutting calories.
Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.
4) Hold off on snacking
Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy.
Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate-rich snack like; whole wheat crackers and peanut butter or cheese.
5) Consume enough for your body’s needs
Eating too little slows your body’s metabolism the same way eating too infrequently does. If you want to lose weight, do not slash your calories too drastically.
Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.