We all know that to lose weight, one should increase their body metabolic rate but what can we do to give our metabolism a boost to help us burn calories and lose weight? But often eating can risk of gaining weight so high, that a check is required during the diet.
It’s been said that a fast metabolism means more calories are burned. And the more we burn, the easier it is to lose fat. We all know that “the minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate [BMR]. Your BMR accounts for anything between 40%-70% of your body’s daily energy requirements. BMR is like the body’s natural calorie-burning process.
The BMR declines gradually throughout childhood and accelerates slightly in adolescence. Thereafter the decline continues throughout life. But the following can help you increase your metabolic rate and burn more calories naturally:
- Don’t skip the breakfast: Eating breakfast kick-starts body’s metabolism and keeps energy high all day.
- Eat enough to fulfill the body’s nutritional requirements: We need to cut calories to lose weight. But going to low-calorie or deficit calorie diets also declines the BMR to an extent of 30%. According to Das Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University “Eat just enough so you’re not hungry – a 150 – calorie snack mid morning and mid afternoon between three meals (about 430 calories each) will keep your metabolism humming.”
- Include protein-rich foods: Try to include enough protein in the diet to maintain the lean muscle. Research shows protein can up post meal calorie burn by as much as 35%. Kristen Trukova, MS, RD, LDN, CNSC, a Clinical Oncology Dietitian, says that, “consuming 400 calories of protein will require about 80 calories to digest it, compared with only around 40 calories for carbohydrates and 12 calories required for fat digestion of the same amount of food.”
- Eat more fiber-rich foods: Fiber is the plant-based foods that provide bulk to our diet, so it makes you feel full for longer period and are also low in calories. Research shows that fiber helps your fat burn by as much as 30%.
- Hydrate yourself with Cold water: German researchers found that drinking cold water a day can raise resting metabolism by about 50 calories daily. The increase may come from the work it takes to heat the water to body temperature.
- Eat Iron- rich foods: It’s essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism.
- Include mix of interval-cum-weight training: Every time we exercise, our body’s metabolic rate increases. Weight training strengthens our muscles while interval training (functional and cardio) increases the BMR which helps burn calorie in terms of fat.