“What do you do when you metabolism is slow and you want to increase it ?”
One of the surest way to increase your metabolism is through exercise.
Burn more calories by burning (pun intended) the soles off your gym shoes is a sure fire way to lose weight.
A slow metabolism may be due to lack of physical activity,genes or hyperthyroidism which is when your thyroid gland does not produce enough of the thyroid hormone and your metabolism slows down.
The thyroid gland is located at the base of your neck and produces the thyroid hormone which helps regulate your metabolism which is the way your body uses energy.
Th thyroid gland uses iodine from your diet to produce its two main hormones that are important for some very important bodily functions like;
- Body temperature
- Cholesterol levels
- Body temperature
- Body weight
- Menstrual cycle …
The two hormones produced by the thyroid are T3 (Triiodothyronineand) T4 (Thyroxine).
The levels of these two hormones in your body should neither be too high nor too low as they regulate how fast or slow your metabolism is.
These two hormones also work together with insulin which is the hormone that tells the body cells to take up the glucose to be used as energy fuel.
See how a slow metabolism affects your weight ?
If you have no underlying medical conditions, becoming more physically active is a great way to boost your metabolism and now thanks to science there are foods that together with regular physical exercise can help increase your metabolism.
Increasing your metabolism means that you burn more calories as you turn your food into energy that keeps your heart beating, your breathing constant ,your body temperature just right as well as making sure your body functions as it should.All these things are using up energy which comes from the food you eat.
Thanks to one of the blog’s readers Susan, who asked about how she could increase her metabolism.I thought about all the other readers who without any underlying medical reason may be having the same question and are wondering how to speed up their metabolism.then I should mention and here.
Exercise should be the first point of callas a means to increasing your metabolism but mother nature does provide means and ways with which we can help her along .
It is worth repeating that while our metabolism is affected by our genes and gender , exercising and eating right will go some way in helping us burn some extra more and who would not want that.
1.Do eat Breakfast
Sounds like a no brainer but you will be surprised by the number of people who do not take breakfast because they do not think it is important or even necessary.
By not eating breakfast you set your body into starvation mode and your metabolism slows and starts crawling at a snails pace to conserve energy.
(Yes,your body is that intelligent)
For breakfast try having foods that are slower to digest and leave you feeling fuller for longer so that you are not craving sugary things.
Try whole wheat bread with a vegetable omelette and a cup of tea or coffee with a fruit as a mid morning snack.
2.Do eat iron rich foods
Every month women lose some amount of blood through their periods and blood contains the red blood cells that are responsible for carrying oxygen into your body cells.
Remember the class 6 science lessons on the components of blood?
The red blood cells in your body contain Hemoglobin which carry 70% of the iron in your body and hemoglobin is responsible for carrying oxygen from your lungs to your tissues.n.
If the levels of iron in your body are low,your muscles do not have enough oxygen,you start feeling lethargic and your body activity slows down.
What to do ?
Eat foods that will boost the level of iron in your body and aid in its functions.
Great sources of iron are of course dark green leafy vegetables like broccoli , spinach,kales,peas and beans as well as lean cuts of meat and poultry.
3.Do take dairy
Dairy products like milk and yoghurt are great sources of calcium ,an adult needs about 1000mgs of calcium daily,pregnant and lactating women as well as those over 50 will need more .You can meet your daily requirement of calcium with your breakfast,having a serving of yoghurt and with your tea or coffee.
A glass of milk is equal to 300 mgs of calcium.
Calcium helps metabolize your fat more efficiently and if you are wary of dairy because of the fat it contains there are now brands of milk with a skim version that will give you the calcium without the fat.
4.Do cut back on alcohol
If you drink at least two glasses of wine in a sitting or 2 beers you slow down the process of fat burning by your body as much as 70 %.Instead of having the liver ,the organ in your body at the center of metabolism turning the food you take into nutrients that the body can use it instead turns to the acetate in alcohol as a fuel source.
5.Do take more protein
When paired with exercise intake of protein as part of your daily meals will help increase your muscles and muscles burn more calories than fat.
Having protein in your meals will help curb hunger as well as help you maintain a healthy weight and your body does burn more calories by digesting it.
Great sources of protein are beans,eggs,milk,chicken,fish and peanut butter.
6.Do sleep for at least 8 hours
Sleep deprivation slows down your metabolism and makes your body more sluggish which means you are less likely to engage in any physical activity.A sluggish body equals a slowed metabolism.
Make sure you get at least 7- hours sleep daily and you will wake up hale and hearty ready to tackle the challenges of the day .You will see and find that you are more active after a good nights sleep than otherwise.
Lack of sleep has also been linked to the hunger hormone ghrelin which stimulates appetite,an increased food intake and fat storage.
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