Ways to Increase Your Metabolic Rate
1. Limit the amount of fat in your diet! A reduction in the body's fat percentage will cause metabolic rate to increase.
2. Drink water regularly! The best way to wake up a dormant metabolism is to drink water regularly. The amount of water everyone needs daily varies according to their weight. Since water is not lost through sweat in winter, less water can be consumed compared to summer. Beverages such as tea and coffee are never a substitute for water. We need 40-50 ml of water per kilogram of body weight daily. To increase metabolic rate, this amount needs to be consumed continuously, not only while dieting.
3. Healthy gut flora shares the liver's burden. Healthy liver function enables the metabolic rate to increase.
4. Consume spices such as black pepper and red pepper flakes in particular. Spices can speed up your metabolism by about 20%.
5. Consume high-fiber foods! A high-fiber diet works both the stomach and the intestines. To get the fiber from fruit and vegetables, the richest source of fiber, they should be consumed raw as much as possible. Fruits with edible skins should not be peeled. It is also healthier to eat fruit whole rather than juicing them. High-fiber foods also have a positive effect on metabolism, as they work the intestinal system.
6. Prioritize protein in your meals! Increasing the proportion of muscle in the body causes the metabolic rate to increase. Sufficient protein consumption and regular exercise ensure an increase in muscle mass in the body. Protein has a much greater triggering effect on metabolism compared to fat and carbohydrates. Biting, chewing, swallowing, and digesting food consumes energy. This is known as the thermic effect of food and helps you burn 30% of the food on your plate. The more complex the structure of the food you eat (such as steak, dried legumes, and fibrous vegetables), the greater the calorie burn in your digestive system.
As a simple strategy, don't let your fridge run out of eggs. Adults need to consume an average of 0.8 grams of protein per kilogram of body weight. The richest source of protein is eggs. Egg protein is 100% absorbed by the body. The second source of protein is meats such as red meat, chicken (free-range chicken), turkey, and fish. Since fish is abundant in winter, consume fresh fish 3 times a week. Fish is a good source not only of protein, but also of omega 3-6 fatty acids. Whatever type of meat it is, cooking it properly is important. Prefer baking, grilling, or pot-cooking methods.
7. Speed up your metabolism with exercise! Inactivity is one of the leading factors that slow metabolic rate. Exercise is one of the most neglected topics, especially in the winter months. With the effect of cold weather, it is constantly postponed with many excuses. Yet exercise is one of the most effective ways to speed up metabolism. You don't necessarily need to go to a gym to exercise. Go for walks when weather conditions permit. Interval exercises containing high-intensity cardio have an effect that can keep your metabolic rate elevated for hours. If you can't find time to exercise, physical activities such as walking to your destination or taking the stairs instead of the elevator will also help your metabolic rate. Since weight training will increase your muscle mass, you'll burn more calories even at rest. Short walks after meals also help the metabolism work faster.
8. Caffeine also speeds up metabolism! Considering that it's an acidic beverage, you can provide a stimulus for your metabolism without exceeding two cups of coffee (Turkish coffee, filter coffee, or espresso) a day. Green tea consumption also speeds up metabolism.
9. A hormonal axis application performed with neural therapy regulates metabolism. Neural therapy applications directed at problematic organs cause both healthier organ function and an increase in metabolism.
10. Biophoton, pulsating magnetic field therapy, and acupuncture therapy have regulatory effects on metabolism.
For more information on this and related topics, you may benefit from my book "Neural Therapy – Another Treatment Is Possible."
Hüseyin Nazlıkul