10 Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.
1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats .

Eating protein has also been shown to help you feel more full and prevent you from overeating .

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet .

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting .

    Summary
    Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off .

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism .

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour .

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less .

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't .

    Summary
    Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished .

This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat .

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% .

    Summary
    Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 
This means you will burn more calories each day, even at rest .

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss .

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training .

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism .

You can find weights to incorporate into your workout online.

    Summary
    Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health .

Some health commentators have even dubbed it "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain .

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories .

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk .

    Summary
    Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5% .

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% .

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people .

    Summary
    Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism .

However, many people can't tolerate these spices at the doses required to have a significant effect .

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male .

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies .

    Summary
    Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night's Sleep

Lack of sleep is linked to a major increase in the risk of obesity .

This may partly be caused by the negative effects of sleep deprivation on metabolism .

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes .

It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin .

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

    Summary
    Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning .

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance .

    Summary
    Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter .

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss .

    Summary
    Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Workout plan for winters: 2 effective fat-burning cardio exercises you can do at home for weight loss

For many people trying to lose weight, going to the gym every other day can sound like a nightmare, especially if they’re new to exercise. But exercise is an important strategy to be employed by those trying to shed pounds and burn fat faster. The good news is, you can work out from the comfort of your own home, which will also save you time as well as costly gym memberships. There are many cardio exercises you can do at home or anywhere else to help you burn belly fat, build muscles and aid your weight loss.
 

In fact, you can get effective results from doing a cardio workout at home, perhaps, with a little bit of creativity and know-how. The health benefits of cardio exercise are massive, from helping you burn fat and calories for weight loss to making your heart strong and increasing your lung capacity. Here are some of the best indoor cardio workouts that’ll do the trick in less than 30 minutes, provided you stick to your fitness regime.

Running stairs
A lot of fitness enthusiasts run for their health, yet, only a few of them realise the benefits of taking the stairs. It may seem like a small change but the rewards can be huge. This activity, if practised every day, can have a significant impact on the intensity of your workout. A person weighing 160 pounds can actually burn some 300 calories walking up and downstairs in just 10 minutes, as per experts. Stair climbing is easily accessible, it can be an effective and efficient tool for your fitness goal. This exercise also greatly reduces the risk of injury. So, start taking stairs at work or in your apartment building.

Squats
 
It’s a great idea to add squats to your workout routine. Squats are considered as one of the best and most natural ways of toning your legs and body. This is a dynamic strength training exercise that involves several muscles in your upper and lower body to work together at the same time. Some of the major benefits of doing squats are - it helps burn calories fast and build muscle, improves flexibility and balance, strengthens your lungs and heart, etc. The squat can also help prevent injuries by supporting supportive tissues. Try adding this exercise to your fitness routine to get that toned physique faster.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Here's why you must consume amla ( gooseberry) juice to get rid of the belly fat! I

Trying to lose weight

Weight loss is never as easy as it sounds and all those who have tried to lose the weight know how difficult it can get. From the right food to the exercise regime, you need to find a particular regime that works for you. However, this being said, there is no denying that there are certain things you can do to optimize or speed up your mission like including certain helpful foods in your diet.

 

Looking for a magic ingredient?

If you have grown up in a traditional household, chances are that you have heard and been suggested to consume gooseberries in any form. Known locally as 'amla', it comes as no surprise that gooseberries are loaded with supreme health benefits which make it an excellent superfood. The West is slowly waking up to its benefits too. From the high potent vitamin C, antioxidants, polyphenols which fight the toxins and abundant vitamins and minerals, there is no reason to skip out on this fruit. For weight watchers too, this fruit can also come in very handy to aid weight loss and get rid of the flab. If you have been looking for an easy way to lose weight, look no further. We tell you how amla can be the magic dietary food you have been looking for and the right way to use it:

How amla/ gooseberry can help you lose weight

For optimum weight loss and fat burning, you should be consuming fewer calories or burning off more calories than you consume. Amla or gooseberry can be the right fruit that can help you get to your goal weight faster.

Amla is full of nutrients

The reason why amla can be an excellent belly fat-fighting superfood is because of its nutrients. The vitamin C powers your immunity to fight off toxins and inflammation and boost metabolism. Apart from this, the fruit also contains good hypolipidaemic properties that fight off symptoms associated with fatty liver and cholesterol and work towards preventing obesity and managing your body weight better. All of these benefits help keep the extra fat away or effective get rid of it.

Good for detox too !

For weight watchers, detoxes can also be a good way to beat the water bloat or get rid of some of the symptoms of obesity. Amla, rich in fiber content can be excellent in flushing out toxins from the body, regulating digestion, keep the gut working fine and fight off constipation. This helps you lose weight a little faster. Apart from this, amla is also good for fighting off the symptoms associated with diabetes-induced weight gain by regulating the blood sugar levels in the body.

How to use it?

Since gooseberries are a little bitter in taste, it might not appeal to everyone's tastebuds. Hence, having it as a juice can come to your benefit. To lose weight, you can try including amla juice in your daily diet. 2-3 tablespoons of amla juice or powder, mixed in water can be consumed on an empty stomach every day to detox the body. Having it in warm water is even more helpful.

Caution

Amla is slightly acidic in nature, so it might not appeal to those with sensitive stomachs. Apart from this, complementing your diet with an effective exercise regime is essential to lose weight efficiently and keep the weight from coming back.

 

 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Weight Loss: 5 super nutrients that can help you lose weight

You cannot shed kilos simply by lifting weights or running for miles. When it comes to weight loss, the kind of food you eat is equally important. The most important things that help in cutting unwanted body fat is eating healthy and clean food. Fruits and veggies are packed with nutrients that are good for health and helps to speed up the weight loss process. So, one has to be very careful about the type of foods they include in their diet. Here are 5 super nutrients that can help you lose weight more effectively.

Monosaturated fats
Including monounsaturated fats in your diet can help you shed kilos and tone your bulging belly. They can even reduce the risk of developing cardiovascular problems and decrease inflammation. Studies show that a diet high in monounsaturated fats led to weight loss similar to that of a low-fat diet provided the calorie intake remains the same.
Source: Avocados, Macadamia nuts, almonds, and olive oil are some great source of monounsaturated fats.

Fiber
Increasing your intake of soluble fiber, such as beta-glucan and glucomannan, can help you lose belly fat and prevent fat gain. Several studies have shown that people who consume more soluble fiber have a lower risk of belly fat. It also slows down digestion and keeps you full for a longer period of time.
Source: Apples, berries, citrus fruits, oatmeal, and pears are some good source of fiber.

Protein
Protein is the most important nutrient when trying to lose weight. Increasing your protein intake when trying to shed kilos can boost metabolism, reduces appetite and alter several weight-regulating hormones. High protein food items can make you burn more calories around the clock, even when you are sleeping.
Source: Lean source of protein like beef, poultry, fish, dairy products are good when trying to shed kilos.

Raspberry ketones
Raspberry ketones is the natural substance that provides red raspberry its aroma. It is also found in small amount in blackberries, cranberries, and kiwis. Raspberry ketones can help to increase the production of muscle energizing, fat burning hormone adiponectin.
Source: Raspberry, blackberries, cranberries

Epigallocatechin Gallate (EGCG)
EGCG is a compound found in green tea and has numerous proven health benefits. It helps to reduce inflammation, lose weight and prevent heart and brain disease. The compound is known to increase thermogenesis by burning extra calories.
Source: Green tea, White tea, cranberries, pears, hazelnuts contains EGCG. 


this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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7 scientific ways for quick weight loss

Trying to lose weight for a long time but nothing seems to be working? Are you fed up with this time-consuming weight loss process that is showing no benefit? Read this: “Carefully planning your diet may help you reach your weight loss goal.”  Researchers in the weight loss and nutrition space were constantly trying to find a solution for obesity, which is an ever-increasing threat to health and wellness globally. And, it seems they have found what they were looking for.

This recent study reveals that the way eating healthy and non-fattening foods is important for weight loss, strategising meal timing is equally important. According to the findings of this study, you should focus more on reducing appetite than burning calories. There is a significant link between frequency of meal intake and boosting of energy metabolism. Scientists believe and suggests going for Early Time-Restricted Feeding (eTRF). This results in effective fat burning instead of carbohydrates. Early Time-Restricted Feeding is a type of intermittent fasting wherein dinner is eaten in the afternoon.

Have dinner in the afternoon for weight loss: Study

For the research, the scientists enrolled 11 obese adult men and women. They tracked them between November 2014 and August 2016. These subjects were asked to follow two different meal timing strategies. The first strategy was a control schedule that involved eating three meals during a 12-hour period. This schedule required participants to have breakfast at 8:00 a.m. and dinner at 8:00 p.m. The second one was an eTRF schedule that involved eating three meals during a six-hour period with breakfast at 8:00 a.m. and dinner at 2:00 p.m.

Further, the scientists found that eTRF schedule resulted in increase in fat burning over a 24-hour period. It was also found to improve appetite by lowering the levels of the hunger hormone called ghrelin. This clearly means that by coordinating meals you can use your body’s internal clock to reduce appetite and improve metabolic health.

Change the order of food for weight loss

If obesity is the truth of your life, try changing the sequence in which you have food. Start with a dessert and then come back to the main course. Sounds odd? Well, it does. But apparently, it works. A study found that doing so will influence you to opt for healthier options for the main course because you will have the urge to make up for your high calorie intake at the beginning.

Always go for the starter while eating out

Having something light for your starter will tame your hunger in lesser calories. This will prevent you from overeating while the main course reaches you. A broth-based soup or salad could be good options that can help you control portions efficiently.

Smell your food

It might sound silly, but it works. According to a study by the Smell and Taste Treatment and Research Foundation, when people smell a food for quite some time, they feel full. This can prevent overeating, a successful way to maintain a healthy body weight. This is how it works: Sniffing the food tricks the brain into thinking that you’re actually eating. Here are examples of certain plant, fruits and herbs whose smell can work as appetite suppressants: Garlic, fennel and grapefruit. 

Surprisingly, another research by the Smell and Taste Treatment and Research Foundation revealed that neutral sweet smell can bring down your hunger levels. The study participants here were overweight individuals. When they sniffed bananas or green apples they shed more kilos than those who didn’t. Vanilla or peppermint can also help.

Opt for blue plate for eating

The colour blue functions as an appetite suppressant, scientists say. They have found that people eat 33 per cent less in a blue room. According to them, the bluish lights make the food look very unappealing. Therefore, to lose weight, surround yourself with the colour blue.  Eat in a blue plate or use a blue tablecloth . The reason behind this can be traced back to the ancient times when colours like blue, black and purple indicated poison. Pink and grey are other hunger suppressing colours. Avoid colours like red, yellow and orange. They can induce hunger and lead to overeating.

Eat in small plates

The size of your plate and the portion of food you end up gulping down is directly related. If you eat in a big plate, you tend to take bigger servings, which eventually make you overeat. One of the best ways to control your portions is to eat in small plates, finds a growing body of research.

Chew slowly for weight loss

Your brain might take some time to register that you have eaten enough. Studies show that chewing slowly increases your satiation levels helping you take in fewer calories. In fact, slow eating stimulates the production of leptin, the hormone that signals that you are full.

Turn the lights up

It’s not for no reason that restaurants prefer dim lights for ambience. These lights are known to reduce your inhibitions about foods. This makes you order more. While you can’t do much about the ambience of an eatery, make sure that your dining area is well-lit when you eat at home. You can also play a soft for music at the backdrop. It makes you feel relaxed and stress -free and you end up chewing your food slowly. Slow eating also prevents you from going overboard with your food.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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How to use garlic (lahsun) for weight loss

There is no shortcut to losing weight quickly. Having the right diet and following the intense workout session is the only way out to lose weight in an effective manner. But you all might agree that there is no harm in trying things that can accelerate your weight loss process. And if you are on a weight loss journey, chances are that you might be looking for some hack in the book for it. If yes, then try garlic!

Garlic is a common ingredient used in all Indian dishes. It gives a distinct flavour to curries and is known for its potent medicinal properties. This super herb also helps to boost immunity, relax blood vessels and reduces the risk of heart disease.

Nutrition value of garlicGarlic is loaded with vitamin B6 and C, fibre, manganese, calcium.
calories 306
Fat 13.8
Sodium 617mg
Carbohydrate 14g carbohydrate
Protein 35.2g protein
Iron 22%
How garlic helps in weight lossIt is true garlic has numerous proven health benefits, but various studies suggest that garlic can be used when trying to lose weight. It all depends on the way you consume it. The way garlic is prepared and processed can change its health benefits.
Garlic is known to boost the energy level. It helps to burn calories and maintain healthy body weight. The herb is an appetite suppressant. It keeps you fuller for a longer period of time and also prevents you from overeating.
A study suggests that garlic can stimulate the fat-burning process. This common herb is also an excellent detoxifying agent and keeps your digestive system in check.
Here is how you should have garlic to reap maximum benefits: Garlic is packed with an enzyme called alliinase, which can convert alliin into allicin. The special quality of allicin works only under certain conditions and can be deactivated if exposed to excessive heat. 

As per studies putting garlic in an oven for 45 minutes can deactivate the alliinase and would reduce its health benefits. The same study revealed that crushing and allowing it to stay for 10 minutes before adding to any dish can retain the medicinal properties that it is famous for.
Consuming garlic in the morningFor maximum benefit, it is advised to consume raw garlic with water on an empty stomach in the morning. Crush two-three cloves of garlic and let it rest for 10 minutes, then have it with water.
Garlic with lime juiceYou can also consume garlic with lime juice. Add the juice of a lemon and 1 crushed clove of garlic in a glass of warm water. Mix it well and drink it. As per experts, lemon juice and raw garlic help in stimulating weight loss.
Honey and raw garlic The concoction of honey and raw garlic is also effective in weight loss. To prepare this, all you need to do is peel and crush 2-3 fresh garlic cloves, mix it with some raw honey. Let the concoction sit for a while and then have it on an empty stomach.
Bottom line -Consult a dietitian or a nutritionist before adding garlic in your diet.
-Avoid consuming excessive garlic. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

                                                                                                                                                     FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/  

         

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