How To Increase Metabolism For Weight Loss

Losing weight is one of the main measures to take to treat diabetes. However, some people find it easier to lose weight than others. It is believed that such people have a "much faster metabolism".
According to Wikipedia, metabolism is a set of chemical reactions that occur in living organisms to maintain life. In the human body, these chain reactions are triggered by the food we eat.
When people talk about a fast or slow metabolism, they usually mean the typical number of calories the body burns per day.
Obviously, speeding up this rate will help you lose weight. How can you do that?

To answer this question, it is necessary to take into account three main factors that affect the metabolism:

** basal metabolic rate.

** Playing sports.

** Thermal results of food.

Basal Metabolic Rate (BMR)

It is the amount of energy you use to perform the basic functions that support your life. If you burn 900 calories while staying in bed all day, your basal metabolic rate will be 900 calories per day.

You can roughly determine your BMR by multiplying your weight in pounds by 14 if you're a man and 12 if you're a woman. If you were a man and weighed 150 pounds, your basal metabolic rate would be around 2,100 calories. To convert your weight to pounds and you only know your weight in kilograms, multiply it by 2.2.

You obviously do more than just check the box. You walk, run, talk, socialize, lift weights, etc. all day long. Your basal metabolic rate is usually about two-thirds of the calories you consume.

Your BMI is something you inherited from your ancestors, so you can't do much to change it. However, it is affected by a number of factors:

*** Your Muscles - Building muscle can increase your basal metabolic rate because retaining muscle requires more energy than retaining fat and because dehydration can prevent your body from performing some basic functions, dehydration can lower your basal metabolic rate somewhat.

The weather can affect your basal metabolic rate, as your body will consume extra calories to warm or cool.

If the deficiency is severe enough to prevent the body from effectively performing basic functions, a vitamin or mineral deficiency can lower the basal metabolic rate.

*** Diseases - Some diseases, such as thyroid problems, can greatly affect the functioning of the body and thus affect your basal metabolic rate.

Doing sports

The more calories you burn with more physical activity. Exercise accounts for at least a quarter of the calories you burn.

Thermal effect of food

Digestion uses energy. The thermic effect of food is the energy you use to digest, absorb, and dissipate nutrients.

About 10% of the total number of calories consumed is spent on digesting food. The thermic effect varies greatly depending on the food product being digested.

For example, dietary fats are easily processed and have a low thermogenic effect, while proteins are more difficult to process and have a much greater thermogenic effect. High-fiber foods or spicy foods also have a significant thermogenic effect.

Accelerate the metabolism

Losing weight by improving metabolism is not the most effective way to treat diabetes. What you eat and how much you eat will have a greater impact on how much weight you gain or lose.

Your genes determine whether your BMI is slow or fast. Men tend to burn more calories than women, even while at rest. Your metabolism usually begins to slow down when you enter your fifth decade of life.

While the rate at which your body burns calories depends on your genes, gender, and age, there are several methods you can use to slightly increase your metabolism:

Strength Training

Your basal metabolic rate increases the more muscle you have in your body. This is because a kilogram of muscle consumes about six calories per day just to maintain vital activity, while one kilogram of fat burns only two calories per day. Therefore, building muscle through strength training can increase your typical metabolic rate.

Keep in mind that if you are on a strict diet, you are more likely to lose muscle mass, and therefore may lose the increase in BMR that you get from having a lot of muscle.

Aerobic training

Although aerobic exercise does not promote muscle building, it can temporarily speed up your metabolism. High-intensity exercises provide a greater and longer-lasting increase in your resting metabolic rate compared to low-intensity exercises. Why not try jogging during your daily walk?

Stay hydrated

Your body needs water to process calories. Studies have shown that adults who drink 8 glasses of water a day burn more calories than those who drink only 4 glasses. So drink plenty of water.

You can provide enough water by drinking water or another unsweetened beverage before eating, as well as snacking on fresh fruits and vegetables that contain plenty of water.

Caffeine and other stimulants

One of the properties of caffeine is that it increases the amount of energy the body uses. It can boost your endurance during workouts, help you focus, and make you less tired.

Therefore, drinking black coffee in small amounts can give you a short-term boost in metabolism, although there is no clinical evidence to support this idea.

You can combine caffeine and antioxidants by drinking green tea or oolong tea instead of coffee. Catechins are compounds that have been shown to stimulate metabolic processes for several hours. There is a study that indicates that drinking 2-4 cups of tea per day causes the body to burn 17% more calories during moderate-intensity exercise.

Energy drinks can definitely boost your metabolism because they contain caffeine. Some energy drinks also contain taurine, an amino acid that can speed up your metabolism and help you burn fat.

However, for some people, energy drinks can cause high blood pressure, and anxiety, and interfere with sleep. In addition, they usually contain active ingredients, such as sugar, which you need to avoid in order to control diabetes. Therefore, it should be handled with extreme caution, and carefully check labels before use.

Eat Wisely

When you eat large portions of food a few hours apart, your metabolism slows down. Eating small portions every three to four hours allows you to speed up your metabolism and burn more calories throughout the day. Additionally, several studies show that people who eat regular meals consume less during formal meals, reducing their overall intake.

When you eat carbohydrates or fats, your body burns a lot of calories by absorbing protein. Therefore, eating protein-rich foods can improve metabolism. A study conducted several years ago showed that up to 25% of calories entering the body are spent on digesting and assimilating food made up of pure protein.

Dietary fiber also has a high thermogenic effect. Eating high-fiber foods, such as whole grains, means you're eating foods with a high glycemic index, meaning foods that take longer to digest, reducing the blood sugar spike you feel after eating. Absorbent fibers also consume a lot of calories and can help boost your metabolism.

Spicy foods contain natural chemicals that can boost metabolism, so eating foods with chili peppers can increase your metabolic rate. This effect may only be temporary.

Conclusion

While it is possible to speed up the metabolism, it takes time and effort. Before using any of the methods described in this article, you must ensure that your basic diet is designed to beat diabetes. Such a diet means focusing on foods that are natural, unprocessed, and low in sugar, fat, salt, and fiber that have a low glycemic index. Dairy products and eggs should also be avoided. In addition, it is necessary to take vitamin and mineral supplements in detail daily and drink plenty of water.

Catechins are substances that have been proven to improve metabolic processes for several hours. When you eat large amounts of food a few hours away, your metabolism slows down during that time. Eating small meals every three to four hours allows you to speed up your metabolism to burn more calories throughout the day. Therefore, eating protein-rich foods can boost your metabolism. Digesting fiber also consumes a lot of calories and can help increase your metabolic rate.

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