Is a sluggish metabolism behind your weight gain? The slow metabolism results in more unused calories, which get stored as fat in your body. All you need is fast metabolism to burn more calories and get you in shape.
Did you know that most people haven't heard about metabolism and even have a nebulous idea of what metabolism is? But your health, especially your weight, is directly affected by it.
The Complete Guide to The Fast Metabolism Diet in 2022
Metabolism is like a car engine that helps you to survive. But the speed of metabolism is different in every person. People with sluggish metabolism face various issues like indigestion, weight gain, etc. Is there any solution to this? Yes! A fast metabolism can fix these health issues. Do you want to know more about it? I'm sure you are. Let's scroll down to learn more about fast metabolism and how to get it. But wait, you need to understand metabolism before moving on fast metabolism.
What is The Fast Metabolism Diet?
Metabolism is a chemical reaction that turns the food into energy and keeps your body lively and functioning. Do you know that the calories your body burns for energy mainly define your metabolic rate? Metabolic rate has several categories like Basal metabolic rate, resting metabolic rate, thermic effect of food, thermic effect of exercise, and Non-exercise activity thermogenesis.
The direct source of the body's energy is the food that you eat. During the digestion process, food breaks down into various nutrients and turns into energy. It is a true and surprising fact that around eighty percent of the body's energy is utilized in the resting state. Another 10 to 20% of the energy is consumed in normal daily activities. And the rest of 5–10 percent of your body's energy is utilized in the digestion process.
Some people have fast metabolism as compared to others. People with fast metabolism burn calories more rapidly. Various factors like age, sex, weight, hormone function, and physical activity levels affect metabolism. In general words, the leaner your body mass, the higher your metabolism is.
What are the indications of a fast metabolism?
Whether you have a fast metabolism or not, how will you find out? Some indicators can help you to find out if you have a fast metabolism.
- Are you eating a lot and still losing weight? It might be possible because of the fast metabolism.
- Are you feeling tired and lifeless? Your high metabolism can be behind this.
- A person with a high metabolic rate feels hungry regularly throughout the day.
- Most of the time, people feel hot and sweaty.
- Raised heart rate can be due to fast metabolism.
Please remember that other health issues can also cause these symptoms, so don't presume the things. It would be good for you to check your healthcare provider.
A person who has a weak metabolism should speed up their metabolism. But how? Let's know more about it.
How to get fast metabolism?
There are many easy ideas to boost your metabolism.
Eat Lots of Protein at Every Meal
If you want fast metabolism, you should add more protein to your meals. When you eat your meal, it boosts your metabolism for a few hours. It is called TEF (thermic effect of food). The thermic effect of food represents the number of calories burned while your body is digesting and processing food. It uses around 10% of your total energy.
When we add protein to food, it rises in TEF and increases the metabolic rate up to 15–30%.
Besides this, protein in the diet makes you feel full and stops you from overeating.
High-intensity workouts burn more fat and boost your metabolic rate; even your workout has ended.
High-intensity interval training or HIIT training involves repeated rounds of exercise at an extreme effort sprinkled by low-intensity exercise or rest periods with various recovery times.
As per studies, the HIIT has a greater effect compared to other exercises.
So high-intensity workout can help to fasten your metabolism. If you haven't started it yet, don't delay much.
Ayurveda has a lot of things that can help you to boost your metabolism. Herbal tea is one of those things. The ingredients required for herbal tea are present in your kitchen, and you don't need to go out for them.
Herbal tea ingredients include:
- A concoction of fresh mint.
- Fennel seeds
These ingredients are super readily available. Get all these ingredients and put them into the pan. After that, add one glass of water to it, switch on the gas stove and let it boil for 5-7 minutes. Now, switch off the gas stove. And pour the herbal tea into the cup. Add one spoon of organic honey to it, and your herbal drink is ready.
You can eat spicy foods like peppers that contain a substance called capsaicin. Capsaicin has the property to boost your metabolism. But many people can't bear these spices at the doses needed to have a notable effect.
If you add species to your food, it may have a pretty small effect. But if you combine them with metabolism-boosting strategies, it will give you pretty good results.
Get a quality Night's Sleep
If you're not sleeping quality and quantity-wise, it will lead you to weight gain. Lack of sleep reduces the calories you burn. Also, it changes how your body processes sugar and disturbs your hunger-regulating hormones.
Did you know that our bodies burn most of the calories during sleep? That is why good sleep is essential to get a fast metabolism.
In case you are having trouble in good sleep, try Auric's Mind Rejuvenation Drink.
Stand up More
Don't sit too much; it can affect your health badly. The long periods of sitting don't burn the calories that we are required to burn and can start to gain weight.
\If you are in a sitting job, try not to sit much. At least stretch your body after every one hour or walk around for 5 minutes, and it will keep your metabolism high.
Getting a fast metabolism is not impossible. Start making small lifestyle changes and also follow the tips mentioned above to boost your metabolism.
A speedy metabolism encourages you to lose weight quickly and keeps you energetic all day.
Authored by: Vijeta Rana
About the Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.