We often use the excuse of a slow metabolism for putting on weight instantly, and an inability to lose weight. While a slow metabolism can be due to a host of underlying medical conditions, in most cases, it is due to a poor lifestyle. If that is your reason, then a slow metabolism is no more an excuse.
The good news is that there are practical and sustainable diet tweaks that can help kickstart your metabolism and put you on the path to better health. Here are some strategies to rev up your metabolism naturally.
Prioritise Protein Intake
Increasing your protein consumption can have a significant impact on your metabolic rate. According to a study published in the Journal of Obesity and Metabolic Syndrome, protein requires more energy to digest than fats or carbohydrates, leading to a temporary boost in metabolism known as the thermic effect of food (TEF).
This enables the body to lose weight effectively and prevent weight regain after weight loss. Some great sources of lean protein are:
- Chicken
- Fish
- Tofu
- Legumes
- Beans and Peas
- Plain Yoghurt
Stay Hydrated
Dehydration can slow down your metabolism, affecting your body's ability to efficiently burn calories. Talking about the many reasons why drinking plenty of water may help you lose weight, Johns Hopkins University shared an eight-week study published in 2013.
In the study, 50 girls with excess weight were instructed to drink about two cups of water half an hour before breakfast, lunch, and dinner without any other specific dietary changes. In the end, they lost weight and saw reductions in body mass index.
This is because, drinking water, and cold water in particular makes the body work harder to bring it to body temperature, resulting in a slight metabolic boost. Hence, make it a habit to drink an adequate amount of water throughout the day.
Include Spicy Foods
Certain spices, like chilli peppers, contain capsaicin, a compound known to increase metabolism and promote fat burning. According to a study published in the journal Bioscience Reports, spicy foods have anti-obesity properties and are often used as an early intervention for preventing and treating obesity. Spice up your meals with a dash of cayenne pepper, green chilli, or jalapeno or add some chilli to your dishes to give your metabolism a flavourful kick.
Opt for Whole Foods
Processed foods are often loaded with unhealthy fats and sugars that can contribute to weight gain and hinder your metabolism. Instead, focus on whole foods like fruits, vegetables, whole grains, and lean proteins. These nutrient-dense options provide essential vitamins and minerals to support overall health.
Practice Regular Meal Timing
Consistency in meal timing helps regulate your metabolism. Aim for three balanced meals and eat healthy snacks between them to keep your metabolism active throughout the day. Avoid prolonged periods without eating, as this can slow down your metabolism and lead to energy conservation.
Include Omega-3 Fatty Acids
As per an overview led by Nova Southeastern University, studies have found that consuming omega-3 fatty acids for more than six weeks can increase the body's resting metabolic rate, increase energy expenditure during exercise, and increase fat oxidation both during rest and exercise. Here are some good sources of Omega-3 fatty acids:
- Salmon
- Mackerel
- Canola Oil
- Soybean
- Flaxseeds
- Chia seeds
- Walnuts
Also Read: Here’s How Green Bananas Can Boost Your Metabolism And Help You Lose Weight
Are you feeling sluggish, finding it hard to shed those extra pounds, and suspecting that your metabolism might be to blame? These diet tweaks can positively impact your metabolism. Remember that long-term success comes from adopting sustainable habits rather than quick fixes. So make sure you combine these dietary adjustments with regular physical activity, adequate sleep, and stress management to improve your metabolism and overall health.