First things first – what is metabolism?
The term metabolism refers to all chemical reactions in the body, where energy formation is one its vital components.
Let’s dig deeper into the subject.
The key to metabolism is nutrition where the metabolic processes in the body rely on nutrients to produce energy enabling the body to synthesize new proteins, nucleic acid, etc., from the energy. Our body metabolism is based on three things: BMR – basal metabolic rate, thermic effect of the food and physical activity.
BMR accounts for about 60 to 70 percent of energy we need for the fundamental body functions, like brain activity, breathing, heartbeat and so on. About 15 to 30 percent of energy we use for daily physical activity, exercising, for example. Only 10 percent of energy we use to digest food.
So, to rev up our metabolism we should make certain changes to our diet, including more food that has an impact on our body to be more active in terms of energy burning. The faster the metabolism, the easier we can lose or maintain our weight.
The question is: what food and drink or techniques can help us to increase our metabolism rate? Moreover, can we even achieve that without exercising? It seems we can.
I have compiled a list of things we can eat, drink or do to boost our metabolism.
Drink green tea
A cup of green tea can do miracles. I have already used my fare share of time writing about the numerous benefits of green tea, thus, let me keep writing about it. I dare say green tea is the healthiest tea on the planet. It is packed with antioxidants and nutrients that maintain our organism healthy in many ways.
But the biggest health benefits come from antioxidants called catechins, which inhibit the breakdown of fats. Catechins can raise metabolism by 4% and while this might not sound as much, it actually means you are going to burn about 80 more calories per day if you drink it. One study showed that green tea extracts can also promote fat oxidations.
What I love about this healthy beverage is that you can reap all the benefits without having to make any significant changes to your diet. Simply start drinking green tea.
Remember: One cup of green tea offers 142 milligrams of catechins, while one cup of black tea contains only 27 milligrams. This is a good enough reason why you should always opt for the green one.
Spice up your food whenever you can
Do you like spicy food? Good for you, and your body.
Remember the strong, slightly unpleasant feeling you have when you taste something spicy?
The fact is that spicy food can rev up our metabolism because of the increased blood flow. The compound called capsaicin is responsible for speeding up the metabolism.
Spicy peppers like cayenne, chili, habanero and jalapeno, to name a few, increase circulation and blood flow, so eating hot peppers can boost the metabolism by up to 25%, with the spike lasting for up to 3 hours, according to the research. But that’s not all as capsaicin has more health-promoting properties. It can help to relieve chronic back pain, help fight obesity and reduce calorie and fat intake.
Note: Capsaicin can also help your brain to release endorphins.
Don’t forget about the powerful spice turmeric
The powerful yellow-orange spice that adds a well-known flavor to curry dishes, has been used in medicine for centuries due to the high amount of antioxidants. One antioxidant especially, curcumin, is known to help with keeping many diseases at bay. The same antioxidant is responsible for boosting metabolism and detoxification.
Including turmeric in your diet can help with cleansing the liver, and thus additionally contribute to faster metabolism as it removes the toxins from the body. Moreover, turmeric has gain a significant attention lately as a spice that is a helping hand in weight loss.
In a study published in the European Journal of Nutrition, the researchers revealed that turmeric can curb insulin resistance, high blood sugar and high cholesterol levels that result from obesity. This makes it more clear about the role the spice plays in fighting obesity-related metabolic diseases.
Note: If you have an allergy, consult with a doctor on how you can include turmeric in your diet. Otherwise, you can start adding it to your meals anytime.