Metabolism is much more than simply the burning off of calories that people consume. Metabolic health affects every aspect of the body and it has to do with creating balance in the body and working with it in order to discover that balance. Unhealthy metabolism may result in many physiological disturbances. For instance, overweight or obesity leads in many cases to whole-body insulin resistance and eventually can result in diabetes mellitus type II.
When the metabolic system is working the way that it should, there will be improvements in an individual overall wellness. And the good news is, there are ways to improve your metabolism.
But one must remember, that there is no quick or simple fix in having a healthy metabolism. It will not just go to improve overnight, as it is a lifetime commitment. It is important for an individual to understand where he or she should start, so he or she can understand where he or she needs to make some changes.
Here are some tips to find the right balance of food, exercise, and other health factors to create a body that is balanced and healthy.
1. Take RMR (Resting Metabolic Rate) Test
Understanding the starting point includes in the starter pack of taking the journey in having a healthy metabolism. First and foremost, you should know your current metabolic health to understand where you should make some improvements. The RMR test will provide the knowledge you need to know about your own body and how you can boost your metabolism.
Boosting your metabolic health has less to do with losing weight and more to do with finding the right body composition to help you achieve balance. So understanding your own body composition helps you understand how complex your body is. It will help you understand how much fat you actually need to lose as well as how much muscle mass you need to gain.
Aside from the RMR test, there is also a DXA scan that could assist you in your fitness journey.
2. Have a healthy diet
Add more protein to your diet. Protein is important for the body because, in comparison to other energy providers such as carbohydrates or fat, it takes longer for the body to fully digest it. If your body cannot digest protein sooner, this will help you feel fuller for a longer period of time. Additionally, protein helps in keeping you energized and helps decrease cravings. Also, it boosts your thermogenesis–the number of calories that your body burns while it digests. Protein also helps increase your muscle mass, which results in boosting your metabolic rate.
Some best food source of proteins that you may want to add to your menu is animal products, seafood, and plant-based foods.
There are two categories in which protein sources are classified: complete protein and incomplete protein. Complete protein food sources are those which are complete with the 9 essential amino acids (EAA) that the body needs. Meanwhile, an incomplete protein refers to food sources that can only provide 5 to 6 EAA.
Complete protein food source includes red meat, poultry such as chicken and turkey, pork, eggs, dairy products such as milk and cheese, fish such as salmon and tuna, crustaceans such as shrimp and crab. And some plant-based source such as whole grain and soy.
Most of the incomplete protein source are plant-based products such as legumes and nuts. These are the vegetarians’ protein source, and they combine certain plants to gain the complete protein that the body needs every day.
Additional fact. Aside from being a complete protein source, fish is also rich in Omega-3 fatty acids. This compound chemical is found to be healthy for the heart, plus it can send triggers to your brain to help you feel fuller for longer. This will help lower your calorie intake and help you feel energized throughout the day.
Last but definitely not the least, if you are already having a healthy diet, remember not to skip any meal, most especially breakfast.
You might have the thoughts that skipping meals will lead you to a faster weight loss. Unfortunately, that concept is wrong because your body creates fat stores to conserve energy when you cut too many calories. It is vital to consume the right amount of calories to match your resting metabolic rate.
Furthermore, breakfast is important for boosting your metabolism in the morning. It keeps you energized as well throughout the day. Breakfast will make you feel fuller throughout the day and your body will not crave highly caloric foods that provide a short burst of energy that will leave you feeling sluggish after.
3. Drink some green tea
Green has a lot of healthful advantages most especially in improving metabolic health. Green tea is high in Catechins, a component of green tea that has been found to improve fat oxidation, improve thermogenesis, and reduce LDL (bad cholesterol) levels.
Moreover, green tea provides a healthy amount of caffeine, which will make you energetic throughout the day.
Cardio is the fastest way in losing weight and burning calories. When you do cardio, don’t just go at the same pace for the whole time. Studies show that a person may reduce body fat faster if he or she works out for a shorter period of time, but if he or she incorporate intervals into his or her training, then he may lose weight faster than if he or she workout for longer, but a constant pace. So, try to mix your training with intervals.
And while cardio is the fastest workout to lose weight, weight training should not be ignored. Your muscle cells are burning more calories than your fat cells. So while you build muscle mass, your metabolism is also improving through the boosting of your RMR. So next time you hit on the gym, try the weights for a few minutes first before you go to other equipment such as a treadmill.
5, Drink more water
Water is very vital for our body. In fact, drinking at least 48 ounces of cold water a day has been found to boost the resting metabolic rate.
When you drink cold water, the body will need to use energy in order to bring the water up to your body temperature. It has been estimated that drinking 48 ounces of water a day could boost your RMR about 50 additional calories daily. That could make a big difference in losing weight and it will improve your metabolic health as a whole.
As drinking water is good for your metabolic health, drinking an alcoholic beverage is not much. Drinking moderately or occasionally is okay, however, drinking too much can greatly decrease your metabolic rate. For instance, drinking up to 2 martinis can decrease your metabolic rate up to 73% because the body begins to use alcohol as fuel rather than the fat and other calories that the body should use as fuel.
6. Get a full night sleep
Sleeping has a profound influence on metabolic health. When sleeping is deprived, the entire metabolic system is thrown out of balance. It is because sleep has a contribution to the body’s glucose (sugar) regulation. Once you do not get a full night’s rest, your glucose regulation is thrown out of balance and it results in difficulty for your body to metabolize your glucose. Thus, it leads to weight gain. Additionally, sleeping impacts your hormone levels which have a great impact on your metabolic health.