Burn more calories than you consume per day, and you’ll lose more weight. It’s that simple. Or so it seems…
There’s no magic tablet when it comes to weight loss. No well-defined way can work for every individual. However, the one determinant that plays the most important role in losing weight is metabolism. In this article, find out how to hack your metabolism for weight loss. Let us begin by defining what metabolism is.
What is Metabolism?
Metabolism is a chemical process in which cells convert food into fuel, producing hormones like cortisol and eliminating nitrogenous waste.
Like every other reaction, this chemical reaction also requires a certain amount of energy. This means that you are constantly burning calories. The faster your metabolism, the more weight you lose. However, the number of calories your body burns can vary in accordance to your age, sex, and height.
A person who’s heavier and taller is bound to burn more calories. Similarly, many other determinants influence metabolism. Thus, there are ways to speed up your metabolism for weight loss. Mentioned below are 5 such hacks.
Ways to Hack your Metabolism for Weight Loss
1. Get Active
The thermic effect of activity (TEA) influences metabolism. It can account for 15-30% of calorie burn. So obviously the more you move, the better! You can choose to take walks every day, use a step counter and set goals for yourself, or simply carry out daily chores like gardening or kitchen work to increase your daily activity.
2. Stay Hydrated
Dehydration can cause organs like liver to work less efficiently, hence slowing down metabolism. Just losing 3% of your body weight in water can cause your resting metabolism to drop by 2%. Therefore, it is essential to remain hydrated. Dehydration can also cause muscle fatigue. At average, you should drink 8-10 one ounce glasses of water per day.
3. Spice It Up
For people who love spicy food, great news! Capsaicin, a compound present in chili peppers (also responsible for giving them their heat) is known to increase the heart rate and lower blood pressure. Hence, it can help speed up metabolism. Just add a bit of spice to your daily meals.
4. Start Lifting
One pound of muscle can help you burn around six calories per day, while the same amount of fat burns only two calories. Hence the more muscle you have, the faster your metabolism. You should hit the gym at least twice a week and try to cover every major muscle you can in your routine.
5. Increase Your Protein Consumption
Your body needs to burn calories even to digest protein. Some foods require more energy than others to digest. Approximately 30% of calories in the protein are ingested. They also help the muscles grow and develop. Hence, it is one of the most helpful nutrients when it comes to increasing your metabolism. You need to consume around 1.4-2 grams of protein per KG of body weight daily.
With these tips, you’ll be able to speed up your metabolism for weight loss without taking any intense actions!
