10 Steps to boost your metabolism

Metabolism simply means the rate at which your body burns calories for energy. It is the process of breaking down carbohydrates, protein, and fats to give your body energy. Metabolic rate for each individual is different and depends on a number of factors (age, gender, genes, body fat, muscle mass, activity level, lifestyle, etc).

Many of you might have heard it from your trainer or nutritionist especially when you are losing weight that your metabolism is slow. Metabolism slows down with age, less sleep, no exercise, eating less, eating junk, processed food, and a sedentary lifestyle. Metabolism can also slow down if you have health issues like obesity. Diabetes, cholesterol, thyroid, PCOD.

Every individual is unique and the rate of burning calories and lifestyle is different so food requirement and activity will not be the same, A simple example if you take a worker on a construction site and a normal person doing an office job or a player Vs a nonplayer. Even if their age, height, weight, are the same their metabolism will not be the same, as their lifestyle is different. Here what I mean to say is feed your body (food, exercise, rest, etc) as per its needs and requirements to boost metabolism.

1. Eat a balanced and wholesome meal.
2. Eat enough (as per your body needs) and at regular times.
3. Include foods rich in protein (milk. Curd, paneer, tofu, nuts, edg, fish), whole grains, pulses and legumes, apples, citrus fruits (oranges), coffee, green tea, red or green chillies, garlic, spices, healthy fats (ground nut oil, coconut oil, mustard oil as per your region), ghee, nuts and seeds in your meal plan.
4. Drink enough water.
5. Exercise daily include weight/strength training workout 3 times a week.
6. Be active throughout the day.
7. Get a good night’s sleep of 7-8hrs.
8. Do some meditation to keep your mind calm (stress can slow down metabolism).
9. Be happy (make time for one hobby as I feel it can bring happiness it could b music, dance, painting, tracking, a work out, reading etc)
10. Have a routine and a disciplined lifestyle

1. Wake up early do some breathing exercises like deep inhalation and exaltation etc or meditation and do a work out (walk, jog, yoga, swim, strength training or do suryanamaskars) start slow if you haven’t exercised for a long period.
2. Start your day with a fruit followed by breakfast depending on what is available.
3. If you have a sitting job you can be active by keeping your water bottle at a distance so that you get up each time to drink water.
4. Develop a habit to east your meals at same time and inculcate a habit to drink a glass of water very 1.5 to 2 hrs. Every one today has smart phones so you can set reminders.
5. For those living alone and don’t cook you can opt for healthier options keep oi simple like salad with roti sabji dal and buttermilk, or khichadi and curd or idli or dosa with sambar and buttermilk etc.
6. Snacks which can be carried at work and don’t require preparation are fruits, nuts, yogurt plain, cucumber, tomatoes, roasted chana, some healthy bars (if you carry this you will not eat junk food).
7. If you haven’t exercised in the morning do a work out in the evening join workout classes if you need motivation and if you are lazy.
8. Try to eat 2 hours before you bleep and try to have a fixed time.
9. If you have sleeping issues create an atmosphere like dim the lights, put some aroma oil in a diffuser even Kapoor (camphor) works, avoid screen at least an hour before sleeping, read a book, listen to some soft music.

Making small lifestyle changes and incorporating the above tips in your daily routine can help to increase your metabolism. Having a higher metabolism gives more energy and can help in losing weight and keeping it off. So have a balance, don’t go overboard with anything, Mindfulness and moderation is a key to good Health.