Is it possible to increase your metabolic rate without exercising?
Metabolism refers to the body’s ability to break down food into energy. The higher your metabolic rate, the more calories you burn at rest. If you want to boost your metabolism, you should eat less and exercise more.
However, some people claim they can increase their metabolism by eating certain foods. Some say that drinking green tea helps them lose weight. Others say that they can get rid of belly fat by eating lots of protein.
But there are no scientific studies proving these claims. So we decided to find out if any of these popular diet tips really work.
What is Metabolic Rate?
Metabolic rate refers to the number of calories burned by the human body per hour. The amount of calories you burn depends on several factors, including age, gender, height, weight, muscle mass, and activity level.
The average person has about 3,500 calories stored as fat each day. This figure represents approximately 30 percent of the total daily calorie intake.
The remaining 70 percent of daily caloric intake comes from carbohydrates (carbohydrates provide fuel for cells), proteins (protein provides building blocks for muscles, organs, skin, hair, nails, etc.), fats (fats are used to form cell membranes) and water (water is essential for life).
How to Increase Your Metabolism Without Exercise?
The first thing you need to know about increasing your metabolism is that your body burns calories even when you’re sleeping. This means that you don’t have to do anything special to increase your metabolism. You just need to make sure you’re getting enough sleep each night.
The best way to increase your metabolism is to exercise regularly. But many people think that they can improve their metabolism without working out. They believe that by eating healthy foods, they will be able to speed up their metabolism.
This is not entirely true. There are no foods that can increase your metabolism on their own. Even though some foods may help you feel full for longer, this doesn’t mean they will actually cause you to burn more calories.
To increase your metabolism, you must exercise. However, you also need to eat right. Eating too much sugar, processed carbohydrates, and refined grains can slow down your metabolism. These types of foods also tend to give you cravings for more unhealthy foods.
You can use the following tips to improve your metabolism:
1. Eat Healthy Foods
When you eat junk food, your brain sends signals to your stomach telling it to store those extra calories as fat. When you eat healthy foods like fruits, vegetables, lean proteins, whole grains, and low-fat dairy products, your brain tells your stomach to release hormones that tell it to burn stored fat instead of keeping it.
2. Drink Green Tea
Green tea has been shown to reduce the risk of heart disease. It contains antioxidants called polyphenols which may help prevent cancer cells from growing.
3. Cut Out Sugar
Sugar makes you crave other sweet things. In fact, one study found that women who ate candy were more likely to gain weight than women who didn’t eat sweets.
4. Get Enough Sleep
Sleep plays an important role in regulating your metabolism. People who sleep fewer hours than normal tend to consume more calories throughout the day.
5. Don’t Skip Meals
Eating small meals every 2-3 hours keeps your blood sugar levels stable. This prevents overeating later on.
6. Take Time To Relax
People who spend time relaxing or exercising have lower stress hormone levels. Lower stress hormone levels lead to better digestion, improved energy levels, and increased metabolism.
7. Have A Balanced Diet
A balanced diet includes all the essential nutrients needed for good health. Good nutrition is especially important during pregnancy.
8. Stay Hydrated
Drinking plenty of water helps keep your digestive system clean and functioning properly. Staying hydrated also reduces hunger pangs.
9. Avoid Processed Food
Processed foods contain chemicals and preservatives that can damage your health. If you want to lose weight, avoid packaged snacks and sugary drinks.
10. Exercise Regularly
Exercise increases your metabolic rate. It also improves your mood, boosts self-confidence, and gives you a feeling of well-being.
11. Maintain A Healthy Weight
If you are overweight, try losing just 5 pounds first before trying to lose 10 or 15 pounds at once.
12. Reduce Stress Levels
Stress causes your body to produce cortisol, a hormone that triggers the storage of fat. Learn how to relax and de-stress yourself.
13. Quit Smoking
Smoking damages your lungs and lowers your metabolism. Quitting smoking can help you lose weight faster.
14. Seek Professional Help
See a doctor if you notice any changes in your physical appearance. Your doctor can help you determine whether you’re eating enough calories and what else might be causing your weight loss problems.
15. Try Yoga
Yoga teaches you how to breathe deeply, stretch, and relax. All these techniques will help you feel relaxed and calm.
16. Eat More Fruits And Vegetables
Fruits and veggies are full of fiber and vitamins that boost your immune system and make you healthier. They also give you energy without making you bloated.
17. Avoid Alcohol
Alcohol slows down your metabolism, so it’s best to drink alcohol only when you’re not hungry.
18. Be Active
Being active burns calories. You don’t need to work out hard to get results. Just take a brisk walk after dinner, do some light housework, or play sports with friends.
19. Drink Water
Water flushes toxins from your body. It also helps regulate your appetite.
20. Get Plenty Of Rest
Getting too little sleep can cause you to eat more food because you’re tired and stressed. Sleep deprivation makes you crave high-calorie foods like sweets and fatty foods.
Other Ways to Increase Metabolic Rate
Some supplements may increase your metabolic rate. These include:
1. Green Tea Extracts
Green tea extracts contain catechins, which stimulate thyroid activity. Thyroid hormones control your metabolism.
L-tryptophan is an amino acid that occurs naturally in many foods. It has been shown to improve sleep quality and reduce fatigue.
Ginseng contains saponin compounds that increase blood flow and oxygen intake. This makes your cells more efficient at converting food into energy.
4. Chromium Picolinate
Chromium picolinate works by increasing insulin sensitivity. Insulin is a hormone that regulates blood sugar levels. When insulin isn’t working properly, you have higher blood sugar levels. High blood sugar levels lead to increased hunger and weight gain.
5. Coenzyme Q10 (CoQ10)
This antioxidant supplement reduces inflammation throughout the body. Inflammation is associated with obesity and other health conditions.
6. Bitter Orange Peel
Bitter orange peel contains polyphenols, which are antioxidants that prevent cell damage. Polyphenols also lower cholesterol levels and reduce the risk of heart disease.
7. Ginger Root
Ginger root stimulates digestion and aids in the absorption of nutrients. It also increases circulation, which improves overall metabolism.
Hoodia is a South African plant that grows in arid regions. The hooded stems of this plant contain a compound called P57, which causes your stomach to produce less ghrelin, a hormone that triggers hunger.
Ashwagandha is a herb used for centuries in Ayurvedic medicine. Studies show that ashwagandha has anti-inflammatory properties.
10. Ginkgo Biloba
Ginkgo biloba is a tree native to China. Like aspirin, ginkgo Biloba inhibits platelet aggregation. Platelets help clot blood and stop bleeding. If platelets aren’t functioning properly, you could bleed excessively.
Taking Supplements to Increase Your Metabolic Rate
Taking all above ingredients can be a daunting task. Consider these supplements in your daily meals if you want simpler things to consume these elements. We chose these products because they include ingredients proven to boost metabolism.
PhenQ is a dietary supplement designed to boost metabolism. PhenQ includes three powerful ingredients: green tea extract, chromium picolinate, and bitter orange peel.
The first ingredient, green tea extract, boosts metabolism by improving the function of mitochondria. Mitochondria are the powerhouses inside our cells. They convert food into usable energy.
The second ingredient, chromium picolinates, enhances the action of insulin. Insulin helps regulate blood sugar levels. If insulin isn’t working properly, blood sugar levels rise. This leads to increased appetite and weight gain.
The third ingredient, bitter orange peel, lowers ghrelin levels. Ghrelin is a hormone that encourages your stomach to make you feel hungry. By reducing ghrelin levels, bitter orange peel prevents you from feeling constantly hungry.
Another product that combines multiple metabolic boosters is PrimeShred. This supplement contains Garcinia Cambogia, white willow bark, coffee beans, and ginger root. These ingredients work together to burn fat.
Garcinia cambogia, found in PrimeShred, is an Asian fruit that’s been used as a traditional remedy for several ailments. Modern science now confirms what herbalists have known since the days of Hippocrates: Garcinia Cambogia helps reduce excess pounds by blocking enzymes responsible for producing fats.
Willow bark contains salicylic acid, which works similarly to ibuprofen to relieve pain and fever. Willow bark is also rich in tannins, flavonoids, and other compounds that improve cardiovascular health.
Coffee contains two substances that speed up your metabolism – kahweol and cafestol. Both of these components increase thermogenesis (heat production), leading to faster burning calories.
Ginger contains zingiber officinalis, a root that releases chemicals similar to capsaicin, a chemical found in hot peppers. Ginger reduces inflammation and promotes healthy gastrointestinal function.
LeanBean is another great product that combines multiple metabolic enhancers. It contains L-citrulline malate, caffeine, green tea extract, and yerba mate. Each of these ingredients plays a role in boosting metabolism.
L-citrulline malate increases nitric oxide production. Nitric oxide improves muscle function. Caffeine raises adrenaline levels, triggering lipolysis (the breakdown of stored body fat). Green tea extract boosts metabolism by increasing mitochondrial activity.
Yerba mate has antioxidant properties that protect against free radicals.
The Bottom Line
Metabolism is the process that converts food into energy. Your metabolism determines how quickly your body burns calories. A faster metabolism means you burn more fat.
Metabolism is affected by genetics, age, gender, lifestyle factors, and diet. However, you can speed up your metabolism by exercising regularly, maintaining a healthy weight, eating plenty of fruits and vegetables, and taking certain natural supplements.