Metabolism controls the rate at which the body uses energy for bodily processes while awake and at rest. It controls how calories are used and how many are stored as fat. Many things, such as overall body fat percentage, diet, activity, heredity and hormones can affect metabolism. There are a few simple things anyone can do to give a boost to sluggish metabolism and to maintain a healthy weight more easily.
Spicy Foods
Foods that increase the body temperature also increase the amount of calories burned while digesting them, through a process called thermogenesis. Incorporate foods containing the powerful compound capsaicin, which is commonly found in all types of peppers. Black and cayenne peppers, curry powders, dry mustard, ginger and cinnamon have similar thermogenic effects.
Green Tea
For centuries, green tea has been safely consumed in Indian and Asian diets. Among its many positive benefits, green tea has been shown to increase metabolism and assist in the fat-burning process. A report in the American Journal of Physiology found, "Studies in humans showed that green tea has thermogenic properties beyond that explained by its caffeine content." Although green tea does contain caffeine, another metabolism booster, more of its thermogenic properties are actually attributed to the fact that it contains EGCG, a powerful catechin proven to increase metabolism and fat oxidation.
Frequent Balanced Meals
Eating small meals made with lean proteins, complex carbohydrates and healthy unsaturated fats every two to three hours will keep the metabolism running most efficiently. Consuming only enough calories to fuel the body for three hours at a time means that any fat storage from over-consumption and any muscle tissue loss from going long periods without eating are both prevented. Eating at least five smaller balanced meals evenly spaced apart every day will train the body to burn calories like clockwork, ultimately producing a higher resting metabolic rate.
Water
Staying hydrated is essential to fuel bodily processes including digestion, detoxification, and fat metabolism. A study in the Journal of Clinical Endocrinology and Metabolism found, "Drinking water induces a much greater thermogenic response." Drinking enough water also decreases hunger mistaken for dehydration, further helping to reduce overeating and any slowing of the metabolism from the resulting fat storage. Urine color should be pale yellow to clear as a general guideline. If it's any darker, then increase water consumption to fuel the fat burning process more effectively.
Exercise
Strength training promotes the growth of lean muscle mass, and cardiovascular activity helps to burn calories and stored fat. Because muscle requires more calories to sustain, having more lean mass will increase the number of calories burned, even while sleeping. An exercise program that incorporates both strength training and cardiovascular training is the best way to maintain healthy body fat percentage and efficient metabolism.
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