The Complete Guide on How to Boost Your Metabolism using Diet, Exercises and Planning
Being a human we need to eat, sleep and do some work. By eating we take some energy in our body and by the exercise's we do some metabolic steps to break the food. The food we take in our body is large pieces of different contents in form of fat, carbohydrates and most importantly proteins.
This food when goes in, need to be broken down into smaller and smaller molecules so that the food is properly digested and taken by our blood to the respective parts of the body.
For the food to be properly taken in by the different important body parts, it needs to be broken down. This is actually the part of metabolism and what is done by our digestive system. Now if the metabolism is being done by the digestive system at a proper pace and each and every constituent is broken down to so small extent that the each molecule of fat, protein and other carbohydrate are separate then only the need of metabolism is fulfilled.
This is because our body is naturally being designed to take up the all contents in form of small constituent units of food so that the all needs of the body parts are fulfilled by taking in the constituent unit's molecules rapidly in.
Medical science has made a rapid progress with time and is providing man with natural and as well as man made products and exercises to speed up the metabolism rate. Continuous research is being done in various parts of the world to provide people with steps of improving their health by continuously evolving through fast oriented metabolic steps and techniques.
Now since we are talking about the "Metabolism" so why not we should study the methods to improve the metabolism process.
Planning the Right Steps to Boost your Metabolism
Morning walk or run:
The first step we are going to present our readers with is the morning walk or running which fro prehistoric times have proved to be beneficial for the commoners as well as elite for maintaining their health. It has been proved scientifically as well as from medical point of view that the morning walk not only makes one fit and smart but it also increases the blood flow to the veins and arteries thus providing the body parts a very useful metabolic base to increase the process of digestion. The oxygen supply to the mind is greatly increased by the morning walk since it is the time which is usually free of all unnatural stuff.
Medically proved that when one takes one or two cups of water and goes out to walk till the body is covered with enough sweat, and then takes a shower to remove all those sweat and dirt materials covered with body, then that particular person will have a continuous blood supply to all the correspondent body parts and the metabolism will keep on working for whole day at full pace. This morning run provides one a jump start because the body remains in the vegetative state and after getting enough sleep on around 6-8 hours one can start the work right after the exercise.
By doing the early morning walk or running the rate of metabolism remains at elevated level not only during the exercise's but also when you stop running and go for a shower the body will keep on progressing at same elevated rate and thus an added advantage of fast metabolism during whole day. So one will have a sociological, physiological and psychological advantage of continuous blood flow through veins and will also feel more energetic for all the daily life routine works.So making a list of all we discussed above it comes out like
- Start up early morning.
- Take few glasses of water.
- Go out for walk or running either by foot or by use of some sporting device like bicycle etc.
- Come back and have a shower to give your body a rest.
- Now take your early morning breakfast full of protein content in form of eggs, milk, fat free yogurt and natural fruits. You are surely going to have one good day.
Decide either you want to make change or you want to live your rest life like same with your fat belly pulling out of the pants and everyone mocking you. Just stand up for your body and self-esteem and make positive steps for positive change.
How to Boost Your Metabolism by These Foods and Drinks
Now since we have studied in detail the advantages of early morning walk and running so we can have a further understanding of foods that may can help one in increasing the metabolism of the body. There are many natural diet plans and foods that help one in getting rid of the body fats and carbohydrate and increasing the intake of protein so that the metabolic rate can be increased along with the decrease in the fat belly content.
We are mentioning these foods because these natural food diets are the best recipe's along with the exercise's to increase the rate of metabolism and make one feel healthy in whole day long. They are cheaper and easily available in every common market or shop place where one goes for daily products. Some of them are
Whey Protein: The first one in our list is the whey protein which you may heard of especially if you live closer to the body builders. This whey protein is the main diet content of the body builders from around the world for increasing the protein intake and decreasing the fat storage. The whey protein naturally increases the intake of the constituent food molecules into the body along with the increase in the protein intake to all the body parts for fulfilling the needs. Usually the water content is increased along with the whey protein intake so that the body doesn't feel dehydrated a shortage of water.
The whey protein is major source of the Amino acids and when amino acids go directly into the muscles when they are in need of it. When one goes to Gym or do some heavy workout the body muscles tissues break and they need some content in form of protein to make these tisues joined again. Here whey protein plays its part and goes directly towards the broken tissues to join them making the protein a wider content of the muscles. Thus fulfilling the protein needs along with added advantage of increase in metabolic rate.
Acai berries: Have you ever noticed why stress related diseases like Parkinson's, and fatigue syndrome happen to a person. Have you ever came a crossed the damaging free radicals? If not then we are going to tell you about them today, right now!
The damaging free radicals are released very often when one is in some pain or high brain stress due to some daily fatigue or any reason. These free radicals are very much injurious to health and can cause damage to body cells resulting in diseases mentioned above. Now in order to deal with them antioxidants are one way of overcoming the negative impact of these free radicals and they can be taken in the form of fruits.
The acais berries have ten times more antioxidants as compared to the grapes and double when we talk about the blueberries. These antioxidants releasing of the fruits help us in fight against the radicals released in stressed state thus increasing the metabolism as an added advantage.
Fish products: The third one in our list is the fish products which are rich in the protein content and are very much efficient in increasing the metabolism in our body. The lean fish meat products are high in protein and low in the saturated fats. They also provide our body with a vital content Omega 3 which is very much efficient in controlling the cholesterol level and decreasing the fatty acids in the body.
Turkey: Do you know that the vitamin B is considered the most important in the family of Vitamins since they provide the body resistance and immune against the diseases by giving the cells and tissues natural defence. They also help us in fighting against the stress. Turkey is very good source of it for maintaining the protein intake along with the vitamin B intake.
Water intake: We have been blessed with the best liquid intake when we come to advantages of water as the most important part of our daily food intake. The liquid is containing in it molecules and enough inter bonding strength that can make the food particles inter molecular bonds to break and then go into the respective body parts for becoming the permanent element of these body parts.
Daily water intake of many glasses obviously increases your digestive rate. It is being experimentally proved that water must be taken in along with food in suitable amount to deal with the process of digestion. Because solid particles do need liquid for breaking them and getting themselves digested.
Green Tea: If you go to the gym you would have encountered the gym instructor always telling his students to take in green tea small intervals 4-5 times a day. This green tea is naturally being made and increases the metabolic rate of the body by several times. It is being made by natural herbs and ingredients widely found in the brazil and Spanish islands, transported from there and processed in the laboratories to get the best of them.
The green tea also has some other added advantage and that include the brain sharpness, less nausea problem and headache and higher antioxidants intake. It also has some caffeine which can make one feel stress free if he or she is doing their work and in need of something to get rid of the headache. They also save a person from heart and cancer problems.
Hot intake: The next one we are going to focus on is the intake of the hot stuff because of the reason that from the prehistoric times the people have used the hot and spicy food items for decreasing the fat content. So hot pepper and chilli powder is surely one way of not only emitting hot fumes outside of the ears but also increasing the metabolism process chances.
Lemon: Have you ever observed that the people mostly from sub-continent who are into taking heavy meat intake are usually adding the lemon juice into their meat. The reason for this is that the lemon also has an added advantage of metabolising on the meat specifically. They also have a thermo-genic effect.
Protein smoothies: If someone came across Dr Dukans diet plan which is a very famous diet plan being devised by the Dr Dukan in France and whose book later became the best-selling book for continuous 3 years, he must have encountered that Dr Dukans food recopies make special place for the smoothies which also have an added advantage of increase in the metabolic rate along with the serving as a desert.
The Matcha tea: You probably have heard about the green tea but for many people the Matcha green tea would be a new name. This great recipe increases the metabolic rate by almost 4 times greater than the ordinary green tea, especially when one takes it in the breakfast or late in the night to digest the heavy protein meat intake. This Matcha tea is sure not going to make you feel bad due to all its natural ingredients.
7 Things That Slow Down Your Metabolism
While talking about the different techniques to increase the rate of metabolism we must understand the process or habits one must get rid of, or the habits that are causing the health problems to a person. There are many habits prevailing in the societies that are responsible for the slow metabolic mechanisms in human beings and can thus prove to be fatal to their health.
Sitting all day long: The first main reason of decrease in metabolism is the habit of sitting all day long o Pc's and Televisions without allowing your body to move. There are many people who do have their most work on the computers and the people in management sector also have to work by just sitting in their office and doing the procedures accordingly. But one must understand that if he or she doesn't give the body enough exercises or movement, the body parts will not be able to trigger the metabolism process.
No exercise's: Suppose you wake up in morning and take your heavy breakfast and go to workplace. Now you come back and have your dinner and again go to bed after doing daily chores. No isn't this making sense to you that your body is not getting what its asking for? It is asking you loud and clear that give me something to do as well so that I can coupon with your daily routine with full involvement.
Exercises not only make one feel healthy but also make a person healthy and strong I nerves. By the exercises the issues break and then with the higher protein intake they are adjoined again with the increase in the metabolism rate. If someone do not goes to gym or park for a run, Obviously his or her body will remain in dormant state for whole day and ultimately will not be giving the body parts the constituent units to fulfil the needs.
Eating 3 times and heavy food: The next reason of the greater fatty content in the body is the taking of food in higher amount just three times a day thus not allowing the body to take some rest. The digestive system due to this habit will always remain in the digestive mood and the food molecules will not get enough time to get to the body parts.
One must take the food in small intervals around 4-5 times a day. This si the basic technique in body building that the body after exercises is given food intake in regular intervals thus it remains fueled all day long.
Sleep problem: Science has proved that not taking enough sleep a day can also decrease the metabolic rate. It is very important point to note since there are many people who do not take care of their comfort because of business or some other important activities. For children or students 8-10 hours' sleep is necessary and for the elder a 6 hours' sleep is comforting for their needs.
Less Food intake: The another point we are going to mention might be a shock for many people since it's exactly opposite to what we are hearing from first day long. The decrease in the eating or food intake daily can also result in the decrease metabolic rate since the body will not be in habit of dealing with heavy food intake. So eating good and natural healthy foods in good amount is also very much important when we talk about good metabolism.
Anxiety and tension: With the increase in the application of the scientific knowledge we have come to the conclusion that not only bad eating habits are responsible for the failing health of people but also it is now scientifically proved that the habits of different people also play their part in the decrease of the metabolic rate. A person who is facing some problem do have some anxiety and tension to face but for many people if this stays for long the eating and thinking ability of a person are greatly affected by this.
Noise and Urban environment: One who lives continuously in noisy and urban environment always comes across a stage when he wants to go someplace open and where there is no noise of cars and heavy traffic. This is because the living in these areas slowly and gradually causes one problem in his daily life which ultimately become so much great in size that one reaches to the conclusion that he must take some break. This sort of environment also affects the digestive and eating habits of a person.
Science And Technology When It Comes To Boosting Your Metabolism
Talking about the science and technology we get a solid knowledge about the new discoveries in the field of medicine. It is now scientifically proved that maintaining your health by decrease in the weight and continuous exercise's and good healthy food items can increase the percentage expectancy of your life span.
The normal life expectancy in Asia is probably 60 years and for Europe it is around 60-70. But one who maintains a healthy life style can even make an addition of around 10 years to his or her life span. Metabolism is the basic science behind all this. For one who has a good metabolic system and healthy lifestyle the ingredients continuous supply to the destined body parts is easier.
And with the full supply of ingredient food contents to the respective body parts including heart, liver and muscles everyone will keep on doing its work with full efficiency. Along with it the healthy exercises will add to it and thus result in a healthy lifestyle one must adopt. As it is said that "A healthy body has a healthy mind" and for a healthy mind a healthy diet plan is necessary that conforms to your body and living. So step up and do the necessary before it's too late and that fat tummy of your cause you more trouble