Metabolism is a natural process that will be experienced by the body every day. The body's metabolism is a process that is experienced by the human body where the body will convert food and beverages in the form of energy for the body to perform various activities. In other words, the process of metabolism is the process of burning by the body, so the body will be able to perform different types of activities using the "fuel" that is derived from a variety of foods consumed each day. For those of you who are trying to lose weight, you're certainly going to do a couple of methods to increase metabolism in the body so that the process of burning calories is also more optimal. The few ways that you can do to increase metabolism in the body are as follows:
Often eat with Small Portions
Dieting the right way one of them can be done by eating as much as 4 to 5 times a day but small portions. The process will only increase the body's metabolic processes optimally. Eating large portions will cause the accumulation of more calories so that the weight loss will be hampered. Most people usually will also implement methods of diet with intermittent fasting. But not everyone is capable and able to do. Therefore, one of the alternatives that can be done is by eating smaller portions, but in a period of relatively frequent. You could also bring a healthy snack that is not perishable for supplies when you are hungry.
Inadequate protein intake
As previously explained, in sufficient protein intake can increase metabolic processes in the body by up to 35%. For that, you can increase your protein intake to increase metabolism in the body. However, keep your protein intake into the body is a kind of intake of free or low-fat. Fat is one of the intake that would slow down the metabolic processes in the body. You can consume some type of intake that is rich in protein but low in fat, such as turkey, fish, eggs, nuts, and tofu.
Add chili in Food
Fortunately for those who like spicy food. Spicy foods may increase metabolic processes up to 8%. If you want optimal metabolism, you can add chili in every food you eat or eat by adding chili sauce. Although the intake of spicy foods can increase metabolic processes, but the intake of spicy foods should also be balanced with a controlled calorie intake.
Sport
Sport is one of the most effective methods to increase muscle mass in the body. In addition, when exercising the process of burning calories in the body happen to be optimal. Therefore, exercise is very effective to increase metabolism in the body. Do exercise 30 minutes every day. In the early days you may feel hungry faster. But that does not matter. Hunger faster come body shows that you're doing the process of burning calories than usual.
Do not be Lazy Moves
For those of you who frequent or even daily work at the computer by sitting, then start now see to it that you always make small movements. Just to walk to the toilet or even do not use the elevator will help the body's metabolic processes. Lazy move will inevitably slow down the metabolic process.
Adequate Needs Body Fluids
Meet the needs of body fluids is not only good for maintaining a healthy body, but also able to increase metabolism. Increase the intake of drinking water, especially water, will increase metabolism by 40%. Therefore, compensate body fluid needs to consume water as much as 8 glasses per day.
Coffee consumption
We told you earlier that coffee intake will increase metabolism by 5%. Coffee consumption in an amount not exceeding the dose was found to increase metabolism. Therefore, drink coffee in an amount not exceeding the suggested rules, ie no more than two cups per day. All you need to know that the increase in metabolism produced by the intake of coffee is not as big of a sport and also consume water. So, coffee consumption is still the main alternative to increase metabolism. Moreover, coffee intake can cause negative effects, such as nervousness, insomnia, indigestion, as well as some other negative effects.
Drinking Green Tea
Many people often incorporate green tea menu in the menu diet program. It is not wrong at all because green tea was effective to improve the metabolic processes in the body. The caffeine content in green tea can increase the metabolism so the diet has also become more optimal. In addition, consumption of as much as 2 cups of green tea per day with a balanced exercise will maximize metabolic processes in your body.
Healthy diet
Correct diet is not a diet, but a healthy diet. A healthy diet is done with a set pattern of calorie intake and not restrict your calorie intake dramatically. A strict diet is effective for weight loss drastically in the early diet. However, a strict diet to be followed by a decrease in metabolic processes in the body. As a result, over time there will be the accumulation of calories in the body and cause weight gain.
Understanding Metabolism Loss Factor
To increase metabolism in the body, first you have to recognize at once understand what factors lead to decreased metabolic processes. Each trigger factor that lowers the metabolism will have a different exit in handling.
Avoid soft drinks
If there is a myth that soft drinks can increase weight then it is true. Carbonated beverages will increase your appetite especially against some types of heavy sweet foods. If that happens, it will slow down the metabolic processes and is followed by weight gain.
Factors Affecting Metabolism
Most people who have excess weight has always wanted may lose weight. Weight loss is very dependent on the person's metabolic processes in the body. The higher the metabolic activity will sooner a person's weight loss, because of high metabolic process indicates a high calorie-burning process in the body. The factors that affect the metabolism of a person's body are:
Muscle mass in the body
The first factor that affects the body's metabolism is muscle mass. The more muscle mass a person, the higher the energy needed by the body. That is, the large number of muscle tissue in the body will greatly affect the amount of energy needed by the body. Perhaps you've heard that exercise can increase muscle mass. It is not wrong at all. Therefore, exercise is often associated with increased metabolic processes in the body. Because at the time of exercise, the process of burning calories in the body will rise faster.
Age
Age is also a determining factor high and low metabolic processes in the body. The older age of a person is usually the metabolic process will be slowed down. The older a person's age, the muscle tissue, hormonal, and neurological person will also be changed and also the reduction. As a result, the metabolic processes will also be decreased.
Body size
The body size is a factor that affects cellular processes. The more obese a person's body size, the higher the metabolic processes in the body. Large body indicates that the body's need for nutrients and fluids too big.
Gender
Gender is also a determining factor high and low metabolism in the body. Men usually have a higher metabolism than women. This gender factors are closely related to body size factor. In general, the size of the male body is greater than the size of the female body. Therefore, the metabolic processes of the body of males is higher than the metabolic processes in the female body.
genetic
Genetic factors are the most common factors that affect the metabolism of a person. The body's metabolism is often associated with weight. No one if a person's weight also depends on genetic factors. So the level a person's metabolism process also greatly influenced by genetic or hereditary factors.
Physical activity
The level of a person's metabolism is also highly dependent on physical activity. The higher the physical activity, the higher the metabolic processes in the body. So do not be surprised if the metabolic processes in the body will be faster when exercising, because the sport requires high physical activity of the culprit. High activity, such as sports, will also increase muscle mass in the body. Increased muscle mass in the body will also be followed by an increase in metabolic processes in the body.
Hormone
Performance of hormones in the body will also affect the metabolism. For example, the thyroid hormone imbalance will cause metabolic processes in the body undisturbed.
Weather
The weather is also one of the factors that affect the metabolism. When the weather is cold, the metabolic processes in the body will increase because the body will try to increase their body temperature remains normal by conducting metabolic processes. Therefore do not be surprised if at the time of cold weather the body will feel hungry because the combustion process various types of food in the body occur faster.
Drugs
Consuming some types of drugs such as antidepressants can increase a person's weight. In other words, consuming some type of drug can also slow down the metabolism. For those who frequently smoke, the nicotine levels in cigarette smoke also will slow down the metabolism.
Diet
Diet is also a factor that determines how quickly the metabolic processes in the body. At the time of the diet, a person will reduce the intake of nutrients into the body. As a result, the body will take nutrients from muscle tissue. If that happens, the metabolic processes in the body will be disrupted. These events are often experienced by people who are dieting the wrong way.
Reducer Factor Metabolism
Many people who often complain of having overweight but very difficult to lower it. Though already reduced food intake optimally. However, there is also a very difficult person to gain weight after they were consuming a lot of food. Such a process could be affected by the metabolic processes in the body. As explained previously, there are several factors that affect the level of metabolic processes in the body.
Regardless of the factors that affect metabolism, there are several factors that can slow down the metabolism, including the following:
Intake Protein shortage
Protein intake is one that is needed by the body. Did you know that protein intake is sufficient to increase the metabolic process by up to 35%? Therefore, for you who want to increase the metabolic process as well as accelerate weight loss then you can pay attention to protein intake every day.
Iron deficiency intake
Iron plays an important role in organ performance. Iron plays an important role in the formation of red blood cells. Red blood cells are a very important role to transport oxygen throughout the body. Shortage of iron intake can lead the process of transporting oxygen throughout the body disturbed. Lack of oxygen supply can be will cause the body to become more tired and was followed by a decrease in metabolic processes. Such conditions often experienced by women when they experienced a menstrual cycle. For those of you who are menstruating, you can consume a lot of green vegetables that iron needs can be met.
Intake of Vitamin D deficiency
In our bodies, vitamin D plays an important role in the metabolism and absorption of calcium. Therefore, vitamin D is often associated with bone health. Apparently, the intake of vitamin D deficiency may also interfere with metabolic processes. Therefore, it is important for you to get enough vitamin D for the body. To meet the needs of vitamin D each day, you can sunbathe in the morning at around 7 am at 9 am
Rarely Drinking Milk
Milk is one type of high nutritious beverages. Milk also contains calcium which is useful for bone health as well as to improve the process of metabolism. Unfortunately, not everyone likes to consume milk. As a result, someone who rarely drank milk to be low in calcium. In other words, rarely drink milk could result in decreased metabolism.
avoid Caffeine
Caffeine can be avoided by many people because it can increase the risk of insomnia and also increases levels of acid in the stomach. But did you know that caffeine it can also increase the metabolic processes in the body. Of course, caffeine intake should correspond with the recommended dosage. Consuming caffeine in an appropriate level would improve the process of metabolism by 4 to 5 percent.
Alcohol Consumption Habits
Alcohol consumption was not only degrade the performance of the organs in the body alone. Consuming alcohol is also potentially reduce the metabolic processes in the body. Even a scientist named Dr. Mauro Di Pasquale stated that alcohol consumption may lower the metabolism by up to 73% even after several hours of consuming alcohol.
Low Muscle Mass
As mentioned earlier, muscle mass is one of the factors that influence the metabolic processes in the body. The higher the muscle mass in the body, the higher the metabolic processes in the body. Someone who rarely exercise will have low muscle mass so that the process will also slow metabolism.
Skipping Meals
Many people who diet the wrong way so often pass the time eating. Though it is an action that is not justified at all. Skipping meals will cause the body to absorb the nutrients of muscle tissue in the body so that the process of metabolism also slows down. As a result, the diet will actually decline. Every day, our bodies need a certain amount of calories to expedite the process of metabolism. If we skip a meal can be the calories needed by the body less so the metabolic processes may also be disrupted.
Some of these factors are factors that often do or even often experienced by many people. Many people often complain of difficulty losing weight due to a slow metabolism system. Therefore, the need to do some of the methods that can increase metabolism in the body.
Food to Boost Metabolism
Some foods contain some kind of nutrients that can trigger the burning of calories in the body. in other words, some of these foods can increase metabolism. If you are overweight and want to increase the body's metabolism so that weight can be reduced, then in addition to doing some of the methods described above, you can also consume some foods below.
- Fermented cabbage is often called the kimci is typical food of South Korea. Foods that contain a lot of nutrients that can boost the body's metabolism, such as prebiotic bacteria, enzymes, amino acids, antioxidants, vitamins, minerals, and fiber. Some types of these nutrients will launch the digestive system as well against different types of toxins in the body.
- Berries such as blueberries, blacberry, strawberries, and raspberries can also increase the body's metabolism. The berries contain natural antioxidants called flavonoids and carotenoids that are useful to ward off various types of toxins produced by free radicals. Berry fruits are also rich in fiber and fluids which works effectively to increase metabolism and lose weight.
- Chili is one vegetable that has a thermogenic effect to the body. Cabe effective to increase metabolism in the body. As described previously, to obtain optimum results from the chili, you can mix red pepper on your food every day. But for those who have digestive disorders then you should reduce the intake of chilli and choose an alternative other foods to boost your metabolism.
- Oranges contain a lot of vitamin C, vitamin A, flavonoids, and fiber effective to ward off various types of toxins in the body. in addition to warding off various types of toxins, citrus fruits also can increase the metabolism of the body and lose excess weight.
- Seaweed is rich in intake of iodine. One factor that causes decreased metabolic system is due to an imbalance of thyroid hormones. Seaweed is rich in iodine is very effective to normalize the function of the thyroid gland so that your metabolism will also increase.
That is some kind of method and also intake can increase metabolism. Take a healthy lifestyle with diet, a healthy diet, exercise, and select the type of intake are suitable and appropriate nutrients for health.
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