We all have that one friend who is super skinny and manages to eat all that junk food and not put on an ounce of weight. This can be attributed to fast metabolism which helps burn calories faster. The speed of the metabolism is called metabolic rate and calorie expenditure is the calories you burn in a certain point of time.
If you’re feeling a little sluggish and wondering how to boost your metabolism, we asked Janvi Chitalia, Holistic Nutritionist and Founder, Body Cocoon to explain.“Metabolism is the rate at which you burn calories even at rest. There are two main factors that help boost the metabolic rate. Weight training and the intake of thermogenic foods, especially protein.”
On weight training
Weight training will help keep the metabolic rate elevated for nearly 24 hours, over a cardio workout which elevates metabolism for a few hours after the workout. Weight training causes tiny micro tears in the muscle and your body needs replenishment through protein and recovery to compensate. As the muscle grows, it supports higher metabolism because muscle is metabolically, a more active tissue. The more muscle one carries, the higher their metabolism.
On thermogenic food
Thermogenic foods are foods that help increase metabolism, because they naturally take a longer duration in the process of digestion and absorption, thus generating more calorie burn in the process. Chitalia adds, “Protein supports muscle retention and promotes muscle growth so thereby helps in increasing metabolism. Other thermogenic foods include high fibre foods like fruits, vegetables, pulses and beans and omega 3 fatty acids (the good fats) like salmon, tuna, some nuts and plant based cooking oil.”
Other ways you can boost your metabolism
Drinking cold water
Studies have shown that drinking 500ml of water increases resting metabolism by 10–30% for about an hour.
Having Green Tea
Here’s a good reason to switch over from your regular cup of joe, green tea helps convert fat deposits to free fatty acids which in term aids in weight loss. Drink up!
HIIT workouts
High Intensity Interval Training or HIIT as it is popularly known – which includes burpees, jumping jacks etc can help boost your metabolism too.
