Our metabolism plays a huge role in how our bodies function and how we look. It helps determine how quickly or slowly we burn calories, how much energy we have, and even how well we sleep. If you’re looking to find ways to control your metabolism, you’ve come to the right place. In this blog post, we’ll be discussing 10 ways to control your metabolism - five that can slow it down and five that can speed it up. Read on to learn how you can take control of your metabolism and make sure you’re feeling your best.
1) Get enough sleep
Getting enough sleep is an important part of maintaining a healthy metabolism. Sleep plays a critical role in the body’s metabolism, as it is essential for growth and repair of cells and tissues. Studies have shown that individuals who get fewer than 7 hours of sleep a night have higher levels of ghrelin, the hunger hormone, which can lead to increased food cravings and overeating. Not getting enough sleep can also lead to fatigue, which can make it harder to stay active and exercise, further slowing down your metabolism. Aim for 7-9 hours of quality sleep each night for best results.
2) Eat breakfast
Breakfast is the most important meal of the day. Eating breakfast helps to kickstart your metabolism, providing your body with energy to fuel your day. It also gives your body time to absorb essential nutrients and vitamins that are found in the food you eat. Studies have shown that people who eat breakfast regularly have a higher resting metabolic rate than those who don’t.
Eating breakfast doesn't mean you have to eat a heavy meal - something light like a bowl of oatmeal or a piece of whole wheat toast with peanut butter will do the trick. If you're short on time, grab a healthy smoothie, yogurt or banana to get your morning started.
Studies have also found that people who eat breakfast regularly tend to be leaner and have a lower risk of developing diabetes and heart disease than those who skip it. Eating breakfast can help you reach your fitness goals and prevent health problems down the road. So, start each day with a healthy breakfast and reap the benefits!
3) Eat small, frequent meals
Eating small, frequent meals is an effective way to help control your metabolism. Instead of having three large meals a day, aim to eat five to six smaller meals throughout the day. Eating more frequently helps keep your energy level up and can help you feel fuller for longer.
You can easily create smaller meals by dividing larger portions into two or three servings. For example, if you have a big salad for lunch, take half of it home for dinner. If you’re cooking dinner, split the leftovers in half and save one for lunch the next day.
These smaller meals should include all the same essential nutrients as regular meals, but with fewer calories. Fill up on high-fiber and low-calorie foods such as fruits, vegetables, and whole grains. Avoid processed and refined foods, as these are higher in calories and can lead to weight gain.
Eating small, frequent meals is a great way to keep your metabolism working efficiently and to maintain a healthy weight. It also helps you avoid hunger pangs and cravings that could lead to overeating.
4) Exercise
Exercise is one of the most important things you can do to keep your metabolism revved up. Regular exercise helps to burn calories and fat, boost energy levels, and increase muscle mass. It also helps to reduce stress, which can slow down your metabolic rate.
For best results, aim to get at least 30 minutes of moderate intensity physical activity most days of the week. Moderate intensity activities include walking, cycling, dancing, or doing light weight training. High intensity activities, such as running or playing sports, can be very beneficial for keeping your metabolism high as well.
It is also important to include some strength training in your routine. Strength training helps to build lean muscle mass, which is important for a high metabolic rate. Aim to do strength training exercises two to three times a week on non-consecutive days.
Incorporating regular exercise into your routine can help to keep your metabolism humming and ensure that you stay healthy and fit!
5) Avoid sugary drinks
Sugary drinks can be a major contributor to weight gain, as they are high in calories and don’t fill you up. Many of these drinks also contain chemicals like artificial sweeteners that can disrupt your hormones and slow down your metabolism. To keep your metabolism revving, it’s important to avoid sugary drinks such as soda, sports drinks, and energy drinks. Instead, opt for water, tea, or low-calorie beverages. You can even add flavor to water with fruits or herbs if desired.
6) Avoid simple carbs
Simple carbohydrates such as white bread, white rice, and potatoes can be detrimental to your metabolism. This is because they are quickly broken down by the body and converted into sugar, leading to a rapid spike in blood sugar levels. To keep your metabolism humming along, you should avoid or limit your consumption of simple carbs. Instead, opt for complex carbs such as whole wheat bread, brown rice, and quinoa, which take longer to digest and provide more sustained energy throughout the day.
7) Drink green tea
Green tea is a great way to boost your metabolism and burn more fat! Green tea contains powerful antioxidants known as catechins, which have been shown to help reduce belly fat and speed up weight loss. Catechins are also thought to help increase energy expenditure and decrease the amount of fat absorbed from food. In addition, drinking green tea can help boost metabolism due to its natural thermogenic properties, which help the body burn more calories. To maximize the benefits, drink two or three cups of green tea each day. Make sure to steep it for at least 3 minutes before consuming to get the most out of its beneficial compounds. You can also opt for green tea extract supplements if you don’t want to drink it.
8) Eat chili peppers
Chili peppers are a great way to boost your metabolism. The capsaicin in chili peppers helps increase your body’s temperature and metabolic rate, making it easier to burn calories and fat. Chili peppers also contain fiber, which is essential for digestion and can help you feel full for longer. Furthermore, the antioxidant content of chili peppers helps protect against oxidative damage, which can also speed up your metabolism.
To get the most out of chili peppers, aim to eat them raw or cooked with other healthy ingredients such as garlic, onion, and tomatoes. You can also find them dried and ground, which makes it easy to add them to sauces and soups. Try adding chili peppers to your breakfast omelet or make a healthy chili con carne for dinner. Just make sure you don’t overdo it on the spiciness—a little bit goes a long way!
9) Drink plenty of water
Water is essential for maintaining a healthy metabolism. Not only does it help keep you hydrated, but it also helps your body break down food and absorb nutrients more efficiently. Drinking plenty of water can also help you feel fuller, leading to less snacking and fewer calorie consumption. It's recommended to drink at least 8 glasses of water per day for optimal health and metabolism. Additionally, avoid sugary drinks like sodas and sweetened juices, as these contain empty calories that won’t help your metabolism.
10) Avoid trans fats
Trans fats are some of the unhealthiest substances found in food. Trans fats have been linked to a higher risk of heart disease, diabetes, obesity and other health issues. To avoid trans fats, read food labels carefully and be sure to look for “partially hydrogenated oils” or “hydrogenated oils” in the ingredient list. These are the names for trans fats. Additionally, try to limit or avoid fast food, fried food, snack foods and processed foods which are common sources of trans fats. Instead, opt for healthier alternatives such as nuts, seeds, avocados and olive oil. Taking these steps can help you control your metabolism by avoiding potentially dangerous trans fats.
