Several factors can contribute to a slow metabolism, impairing your body's ability to process food and burn calories. In this article we will look at the biggest culprits and recommend six ways to raise your metabolism..
Muscle mass
Muscle burns more calories than fat, so those with more muscle mass typically have a higher metabolic rate and burn more calories.
Age
It begins in your mid-30s that you begin to lose muscle, a condition called sarcopenia. According to Harvard Medical School, the typical person loses 1-2 percent of their muscle each year. However, after the age of 60, muscle loss can increase to 3 percent.
Sex
Because males have more muscle mass and less body fat, they generally have a higher metabolism than females.
Genetics
Your genes have a significant impact on metabolism because they determine how much muscle you can build and how big your muscles are.
Calorie restriction
Excessive calorie restriction slows metabolism, which accounts for the stalling of weight loss and rapid weight gain.
The good news is that you don't have to struggle with low metabolism and severe weight fluctuation. Instead, you can boost your metabolism with the tips below.
6 tips to increase your metabolic rate
1. Increase muscle mass
Several studies published in Current Sports Medicine Reports found that a 10-week strength training program could ..
Gain 3 pounds of lean muscle mass
Lose 3-4 pounds of body fat
7% increase in resting metabolic rate
Furthermore, it can prevent type 2 diabetes, heart disease, and other health problems.
In one 6-month study, people who exercised for 11 minutes a day, three times a week, increased their resting metabolic rate by 7.4% and burned 125 more calories.
2. Increase protein consumption
You can temporarily increase your metabolism by eating certain foods. As a result of the additional calories required to digest, absorb, and process the nutrients in a meal, this is known as the thermic effect of food (TEF).
Among the nutrients that increase TEF most significantly is protein. Dietary protein is estimated to require 20-30% of its available energy for metabolism, while carbohydrates and fats require 5-10% and 0-3%, respectively.
Additionally, protein increases feelings of fullness and prevents overeating.
3. Engage in high-intensity interval training (HIIT)
Short bursts of intense activity are followed by short rest periods.You can torch fat and lose weight for hours after the workout because it significantly increases your metabolic rate.
As well as enhancing fat burning, high-intensity interval training has been shown to have a more significant effect on the body than other types of exercises.
You can lose excess weight by incorporating HIIT into your exercise routine. Just remember to start slowly and build up to maximum intensity as you go along.
4. Get better sleep
It is impossible to overstate the importance of sleep to our health.
You may be at greater risk of cardiovascular disease, depression, diabetes, and other health conditions if you do not get enough sleep. You may gain weight if you don't get enough sleep, according to several studies.
Healthy adults who slept four hours a night for five consecutive nights experienced an average decrease in resting metabolic rate of 2.6%. However, after 12 continuous hours of sleep, the RMR returned to normal.
5. Drink coffee
Coffee drinkers, good news! Your cup of Joe may help you lose weight. Caffeine in coffee stimulates metabolism, according to research.
Research has shown that coffee can increase RMR by 3–11%, with higher doses having a greater impact.
The increase in metabolism is primarily due to increased fat oxidation (fat burning). According to a recent study, caffeine can increase fat burning by as much as 29% in lean individuals, but only about 10% in obese individuals.
6. Manage stress
Stress is known to be harmful to your health, but did you know that it can also slow your metabolism? Chronic stress triggers betatrophin production, a protein that blocks a fat-burning enzyme, so the more betatrophin you have in your system, the less fat you'll burn.
Stress also increases cortisol levels in the body, which impede thyroid function and slow metabolism. In addition, having excess cortisol in your bloodstream has been linked to belly fat accumulation.
Moreover, cortisol is a catabolic hormone, which means it breaks down muscle for energy. Therefore, constantly elevated cortisol levels may lead to muscle loss, decreasing metabolism, and weight gain.
As a result, you must take steps every day to relieve stress in order to keep your metabolism speed high and burn more calories.
BellyFlatten® metabolism boosting supplement
How does BellyFlatten® boost your metabolism
BellyFlatten® is a thermogenic weight loss formula that raises your core body temperature and resting metabolic rate, meaning you will burn more calories at rest. BellyFlatten ® nutrients include ..
Alpha Lipoic Acid
Alpha lipoic acid in BellyFlatten® helps the body to better utilize glucose, which is essential for energy production. Additionally, alpha lipoic acid can help to increase the activity of mitochondria, the powerhouses of cells where energy is produced. This can lead to improved energy production and increased metabolism.
Resveratrol
Resveratrol in BellyFlatten® is a powerful antioxidant that is found in red wine and certain berries. It has been shown to boost metabolism and help burn fat more effectively. Additionally, resveratrol has been linked with increased energy levels and improved brain function.
Silymarin
Silymarin in BellyFlatten® helps to improve metabolic rate by increasing the activity of enzymes involved in energy production and improving the body’s ability to use glucose for energy. Additionally, silymarin can help to reduce inflammation, which has been linked with poor metabolic health. For these reasons, silymarin may be an effective way to help raise metabolism naturally.
Camellia sinensis
Camellia sinensis in BellyFlatten® contains compounds that can boost metabolism, including caffeine and catechins. These substances work together to increase thermogenesis, which is the production of heat in the body.
This process uses up energy, meaning that more calories are burned. Camellia sinensis also contains antioxidants that can protect cells from damage and improve overall health.