10 Easy Ways To Take Care Of Your Metabolism

As we live a sedentary lifestyle, the possibility of overeating is very high. You have to keep a balance between food intake and metabolism. Metabolism is the rate at which your body burns calories for energy that allow life and normal functioning. Any disbalance in metabolism can create many diseases in the long term.

Today I will give you 10 easy ways to take care of your metabolism.

What is the Metabolic rate?

Even at rest, your body needs energy (Kilojoules) to keep all its system functioning properly like breathing, blood circulation, growing and repairing cells, and adjusting hormone levels. That’s called Basal Metabolic Rate (BMR). In other words, your body burns calories without doing any work, which is called BMR.

A person’s BMR depends on body structure, height, weight, age, gender, and type of work.

An average Man has a BMR of around 7,100KJ per day which is 5,900KJ per day for an average Woman.

After doing a heavy lunch if you skip dinner at night, it hurts your health. Similarly, during office hours whatever you eat in small breaks, affects your metabolism directly. Due to this type of eating habit, more fat will produce in your body. You can measure Body Mass Index (BMI) to find out whether you have obese or not.

10 Easy Steps:

1. Take your meal on time: There should not be a large gap between your breakfast-lunch-dinner. Between your two meals keep a gap of 2 hours minimum. Otherwise, you have to take light and healthy snacks in between.

2. Eat more Protein: Avoid fried foods. Keep protein-rich foods in your diet chart. Your body burns more calories with protein-rich foods than it does by eating fat or carbohydrate.

3. Control your tongue: During the festive season, there is a risk of overeating. If you eat high-calorie food and don’t burn the calorie, that will store in your body as fat. There’s no need to stop any food permanently, you have to check the frequency only.

4. Take small snacks: Your Metabolism slows down if you eat large meals with many hours in between. Take small snacks regularly like fruits, oats biscuits, or salads.

5. Probiotic is important: You have to keep some probiotic foods in your food chart as they are helpful to boost metabolic rate.

6. Get plenty of water: If you are in a remote job or office job, keep a bottle of water at your desk. Drink water at regular intervals to stay hydrated.

7. Don’t forget Green tea: Some research has suggested that Green tea or oolong tea enhances metabolism and fat burning. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning during exercise.

8. Regular exercise: Every day minimum of 1 hour do free-hand exercises like jump-squat, mountain climbing, push-up, jogging, and cycling. These are also important for your metabolism with a food chart.

9. Stand up frequently: Long periods of sitting burns fewer calories and can lead to weight gain. If you have a desk job, try standing up for short periods or going for walks to break up the length of time you spend sitting down.

10. Get proper sleep: Last but not the least, at least 7 hours of sleep is essential to keep your metabolic rate healthy. The body reduces metabolic rate to conserve energy when a person sleeps less which leads to weight gain.

Conclusion:

After the COVID-19 pandemic, many companies choose hybrid or remote workplaces for their employees. In this scenario, the importance of proper eating habits with regular exercise has been amplified. Technology has simplified our lives in many ways though it creates challenges for us to stay healthy and productive. If your metabolic rate is good, it may help you with weight management. It’s always best to consult with a doctor before making changes in your diet plan or exercise routine.

The secret of a healthy body lies inside its Metabolism.

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