4 Ways to Boost Your Metabolism Naturally

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4 Ways to Boost Your Metabolism Naturally
If you are overweight you may have wondered if it is due to unfortunate genetics or the notorious “slow metabolism”. Most people know of at least one person who seems to be able to eat whatever they want and stay thin, the lucky few with a “fast metabolism”. So is it a myth that you can actually increase your metabolism? The truth is, with a little hard work, a good diet, and a few other tricks, you can!

What is Metabolism?
Metabolism is a series of chemical reactions that turns food into energy, building blocks for body structure, and waste products. It determines how fast you “burn” calories from macronutrients (protein, carbohydrates and fat). If your metabolism is running up to par then you likely feel energetic all day long, sleep well, and have a positive mood. Your genetics, gender, age, percentage of lean body mass, hormonal health and thyroid function determine how fast or slow you burn calories. Several of these things you simply can’t control, but the good news is there are things you can do to improve your metabolic rate. Try incorporating these tips into your routine in order to improve your energy level, weight, mood, and overall health.

1. Eat a High Protein Breakfast
All macronutrients are not burned equally. Protein is an important signaling molecule for weight loss. If you get your protein intake high enough, especially in proteins that are rich in leucine, a number of very interesting things happen that can activate a sluggish metabolism and result in weight loss. Eating protein at breakfast is important. A high protein breakfast can increase your metabolism by 30% for up to 12 hours, the calorie burning equivalent of a 3-5 mile jog. Aim to get at least half of your ideal body weight in grams of protein per day for maximum metabolic benefits.

2. Strength Train
It is energy intensive to maintain muscle. The more muscle you have, the higher your basal metabolic rate, or the rate at which you burn calories at rest. Combining a high protein diet with a low calorie diet and exercise encourages healthy weight loss and enhances fat-free muscle mass. It is particularly effective when combined with resistance exercise. The branched chain amino acid leucine is particularly important for building and maintaining muscle mass. Whey protein is naturally high in leucine and is especially helpful for improving lean muscle mass when used as part of a high protein diet.

3. Support Your Thyroid
Your thyroid gland helps set the pace of your metabolic rate. One common symptom of an underactive thyroid, or hypothyroidism, is weight gain. If you have trouble losing weight even when exercising and eating fewer calories it is possible your thyroid is not running at the optimal pace. Simple nutrient deficiencies can cause the thyroid to struggle, such as iodine, selenium, tyrosine, iron, B12, and zinc. Herbs like ashwagandha and guggul have been used for thousands of years by ayurvedic medicine to stimulate thyroid hormone production naturally.

4. Green Tea Extract
The active catechin called EGCG in green tea is a proven fat metabolizer. EGCG turns on a signaling cascade called the WNT/β-catenin pathway that enables signals to cross through a cell membrane and accumulate within the cell to the point that they trigger gene activity. The net result of this gene signaling activity is that fat particles do not accumulate in fat cells. Additionally, green tea that is naturally caffeinated enhances thermogenesis, the creation of heat, which means your metabolism is temporarily boosted and you throw away calories as heat.

If you have struggled with your weight for years then you may have wondered if it is possible for your metabolism to recover from years of yo-yo dieting. It is possible and you don’t need a prescription to achieve the results. With a good diet, exercise and these additional tips, you can boost your metabolism and reach your goal weight for good!

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