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Boost your metabolism: 7 natural methods and what supplements can do

Feb 4, 2021Roman Ladyzenskij

Do you want to boost your metabolism to burn more calories and start your day feeling more energized? Here's how to do it right.

Metabolism - What is it?

Metabolism, also scientifically known as catabolism, refers to all the biochemical processes that occur in our body. Metabolism is often mistakenly equated with digestion.

However, it is true that digestion is only one of many metabolic processes. Other processes include, for example, carbohydrate metabolism, protein metabolism, and fat metabolism.

But also the filtering of our blood, the conversion of oxygen, and the transport of various other substances in your body are all metabolic processes.

The most important organ for metabolic processes is the liver. Here, substances are built up (anabolic processes), broken down (catabolic processes), and converted as needed. Metabolism is controlled with the help of various hormones and enzymes.

What does "boosting metabolism" actually mean?

When people talk about boosting metabolism, the goal is usually to have more energy, start the day more vibrantly, and burn more calories. Many people believe their metabolism has slowed down and want to do something about it. But this is rarely the case.

In fact, metabolism can also be disturbed. A mutation of the metabolic gene KSR2 is associated with increased appetite, insulin resistance, and reduced calorie expenditure. However, only about 1% of people are actually affected by this.

However, a thyroid dysfunction and the resulting altered hormone balance can also lead to metabolic disorders. To find out if your metabolism is actually disturbed, a visit to the doctor is the best solution.

If there is no actual metabolic disorder, the following tips will help you boost your metabolism.

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Metabolism and Nutrition

For the processes in your body to function correctly, your body needs various nutrients. Carbohydrates (sugar), proteins, and fats are equally important for energy production and anabolic processes.

Vitamins and minerals are responsible for different processes in your body. Some act as enzymes in your body, others are responsible for hormone production. A balanced diet with all these substances supports your metabolism in its normal function.

Drink plenty of water

Pure water is often underestimated. Yet it is the only food that can effectively contribute to burning more calories. If you supply your body with plenty of water (approx. 2-3 liters) throughout the day, it constantly needs to be filtered and excreted.

This filtering process consumes energy (calories). However, with pure water, you don't add any calories to your body. This ensures that you really burn more calories. That's why it's so important to always drink a lot of water when losing weight.

At the same time, metabolic processes in your body can generally run better with sufficient hydration.

Protein-rich food

Proteins are particularly important for your metabolism for several reasons. Firstly, generating energy from proteins requires 25% more energy than from carbohydrates.

Secondly, proteins are involved in various anabolic processes in your body. Building muscle mass is particularly important here. If you train and want to build muscle, you need proteins.

By the way: More muscle mass automatically consumes more energy.

Fruit and Vegetables

As already mentioned, vitamins and minerals are important for your body to carry out various processes. With 2 to 3 portions of different fruits and vegetables daily, you not only provide your body with plenty of vitamins and minerals, but also with fiber for a healthy gut flora.

Spicy foods can stimulate metabolism

You will also often read that spicy foods, like chili and pepper, can help with weight loss. The statement is not entirely wrong, but not entirely correct either.

Spicy foods heat up our body and often even make us sweat. However, for the effect of food to actually be noticeable, you would have to constantly consume spicy foods in very large quantities.

With a light workout, you will reach your goal much faster.

Boosting metabolism with sports and exercise

Any form of physical activity is very suitable for stimulating your metabolism. However, sports and regular training are the most efficient. No other method stimulates your circulation and metabolism so quickly.

If you train regularly and at the same time consume enough protein through your diet, your muscle mass will increase. We've already said it: More muscles burn more energy and generally lead to a more active metabolism.

Through regular movement, sports, and training, you will feel generally more vital, fitter, and more powerful. It doesn't matter whether you choose endurance sports, strength training, or HIIT. The only important thing is that you complete 2 to 3 sessions per week.

Metabolism during sleep

Also a greatly underestimated activity, but equally important for your metabolism: sleep.

The human body needs the alternation between exertion and rest. Regular breaks to unwind are just as important as times when you challenge yourself mentally and physically.

Sufficient and, above all, high-quality sleep is a true boost for your metabolism. You give your body time to regenerate and, above all, to initiate repair processes.

Conclusion

Human metabolism is more than just the digestive process. Your metabolism includes many different anabolic, catabolic, and conversion processes. Boosting metabolism is primarily possible through a balanced diet, regular exercise, and sufficient sleep.

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