How to increase metabolism? Now what does that has to do with weight loss? The first thing that comes to your mind when you hear the word “diet” is that of you going on an endless fasting spree and stop eating food. Well, this is the first mistake that we commit when it comes to weight loss.
No matter what diet or exercise pattern you follow, there is one common factor on which the weight loss depends. Yes you got it right! It is metabolism. Weight loss is directly related to your metabolic rate. Higher the metabolic rate, greater the weight loss rate. So now coming down to the big question, “how to increase metabolism ?” Here is a list of some foods that would help. Read on to know how to increase metabolism.
How to increase metabolism :-
These foods mentioned below will help in increasing metabolism.
1. Water – Water is the most under- rated drink of all when it comes to weight loss. But water has a very important function in the body whether on weight loss or otherwise.
When on weight loss, the body tends to burn up more calories from fat cells, in this process a lot of metabolic waste is produced. Water helps in removal of these waste products, thus making you feel fresh and good. You may have noticed that many a times women who lose weight, look pale and weak, that may be because they are not drinking as much water as needed.
So, how can you increase metabolism with water? Drink it hot or cold? Yes! Researches from Germany have proven that when water is consumed warm or cold (anything other than the normal temp), metabolic rate increases up to 25 % after 1 hour of consumption. Hence distribute water every hourly in your routine, decide on warm or cold depending on the weather and suitability.
2. Green Tea – I call green tea a miracle drink. You cannot imagine how many health benefits are hidden in this tiny cup of tea. It helps against cancers, stroke, atherosclerosis, stress, other heart ailments. It helps in keeping you young forever. The catechin polyphenols and flavonoids helps in increasing metabolism up to 4%.
3. Lemon – Lemon’s Vitamin C content helps in detoxifying liver. Liver being the metabolic machine in our body, it is loaded with a lot of metabolic functions. The waste created during this activity starts getting deposited in the liver and processing speed is lowered. This also leads to slower metabolism and thus weight gain. Lemon helps in increasing metabolism by clearing metabolic wastes from liver.
4. Spinach – Spinach has excellent amount of fibre, iron, potassium and magnesium. All these nutrients help in removing free radicals from the body and facilitate the weight loss process.
5. Coffee – Coffee has a love – hate relationship with health. It can be useful when consumed in limited amounts. A cup of coffee can increase the concentration and metabolic rate, and keep it elevated for a little while. Although this should not be overdone, as it may affect health otherwise by causing acidity.
6. Apple cider Vvinegar – Apple cider vinegar contains pectin. It helps in increasing the metabolic rate, and flushing extra cholesterol, toxins and fats from the body. It thus helps great deal in losing weight.
7. Cayenne pepper – Who says healthy food is bland. You can spice it up with cayenne pepper. Cayenne pepper is known as a fat burning food due to its heat generating properties. Its thermogenic properties also help in increasing the metabolism and thus aids in weight loss.
8. Whole grains -Whole grains like broken wheat (daliya), oatmeal, brown rice, whole wheat flour and its products provide complex carbs and fibre. They increase the metabolism and keep the blood sugars in control.
How to increase metabolism with Protein foods –
9. Almonds – Almonds are store house of essential fatty acids. Taking 4-5 soaked almonds in the morning on empty stomach ensures increased metabolism, and it helps in curbing cravings. Thus helping in weight loss.
10. Eggs – Egg whites are rich in albumin protein. They help in building up lean body mass and muscles while burning off the fats from the body. Protein foods like eggs, require the body to secrete more digestive juices. This internal activity of secretion of more juice, gets the body working and hence the metabolic rate increases, there by facilitating weight loss.
11. Lean meats and fishes – Metabolic rates are higher in individuals who have more lean body muscle mass and less in individuals with more fat mass. Eating protein foods like fish and lean meats / white meats help in increasing metabolism by increasing muscle mass. These protein foods help in utilizing ATP and thus build up muscle mass. The Omega 3 fatty acid content of fish is further helpful for health in many ways.
12. Yogurt – This probiotic food helps in growth of essential bacteria in the gut. These bacteria facilitate digestion, and speed up a sluggish digestive system. It helps in correcting digestive issue like gas formation, acidity and thus increases the metabolism.
After reading this write up on how to increase metabolism, I am sure you won’t starve yourself to lose weight. Eat more of these mentioned foods and you will see how you will lose weight without starving. Now that you know how to increase your metabolism, you sure would be able to lose weight effectively. You may be interested in the 1200 calorie Indian diet plan for weight loss.
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Hi PAYAL, I am 42 yrs old n always been careful about fitness…i m a hypothyroid patient for last 17 years so i was all the more cautious..n kept my weight in check ..i was 57 kgs for my 5 foot frame till may 2011 wen i was struck by slipped disc and was denied movement due to this .As a result i have put on 10 kgs till now (67 now )..thanks to my slow metabolism n no exsercise for almost 1.5 years..the problem is that despite starting walks for an hour 5-6 days a week ..i am not getting a control over my shooting weight n this is making me depressed….!!!HELP!!!
Hello samikshaji,
Thank you so much for reading at dietburrp. I really feel so glad when I see people at your age being so health concious. It is alwaz an inspiration. Dont get depressed. just keep taking your thyroid medicines on time and follow a good diet regime. You can follow the above given points to keep your metabolic rate up. at the same time follow the low calorie diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ for a month . this will help you in intiating weight loss. once you start, you would keep getting results . it may be slow in comparison to others but results will be seen for sure. follow it for a month and let me know how it works for you. after this i would definately make changes in the chart for your further weight loss.
thanks payal for your kind words this is of great help .I will keep you informed of my progress .Thanks once again !!
hey hi..
i jus went through your site.. recently i have gaind alot of weight like i was 55 now i am 60 i need to pull dwn so can u suggest me as i am gettin a lil tensd abt my weight..
i hav strtd goin fr aerobic classes and i generaly have chikn as i cnt stop having it so plz cn u sugest me sumthn in wich i hav it chikn and also follow my diet properly..
plz help… i am 5’5″ so i hav to atleast cum to a minimum weight of 58.. plz plz plz helppp…
Hi Ipsi,
Thank you for reading at dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ I you like chicken , have grilled or broiled , but only 1 – 2 piece. and read this as well – this will help you lose your weight – https://www.dietburrp.com/how-to-lose-weight-effectively/ this will give you tips on what to do and how to do.
Hi payal, ireally need help fr weight loss.i have tried everything for weightloss. Iam 75 kgs and trying hard to lose weight. I am going to gym regularly from past three years, tried everything lyk gm diet, herbal shakes, weight loss pills nothing to help.do u have any plan fr me?????.rite plan???.iam doin hard exercises and hardly misses my gym
Hi Mini ,
There definately must be some loop hole. do you have any medical condition ??
Hi Payal,
After my post delivary , have no control on my weight gain . I am 5.5 feet tall and weight is 78 kg . Want to reduce my reduce by atleat 20 kg in span of 2 years .Please suggest me some tip to reduce my weight gradually .
Regards,
Anuska
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
Hello Payal,
I am Maharashtrian, 30 years old, Height 176 cm, Weight 92 Kg.
I used to go Gym before 3 years but from last 3 years i have not done any exercise at all. My weight 92 but it’s very well bifurcated means I am a healthy having good muscles. But now my tummy’s started spreading. Previously my waist was 34 now its 38. Very soon in next 1 or 2 weeks i am going to join Gym again (Cardio & Hardcore both). However, I want to reduce my weight atleast upto the range of 76-78.
Daily rotine:
I wake up at 9:30 am
Eat Tea with Marie Biscuits or Omlett Pav
Go to Office from 1:00 pm to 10:00 pm
In between take lunch 5 rotis and bhaji or Rice, Dal & bhaji/chicken
Evening 7:00 clock snacks (sandwitch/pav bhaji or anything available in office pantry)
Heavy meal at night around 11:30 to 11:45 which includes (Rice, dal, bhaji, chicken whatever available but RICE and DAL IS fixed)
Please help me with your suggestions….
Hi Sandeep ,
Hi Mamta,
Thank you for reading at Dietburrp. You can try following the diet chart mentioned in the article here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/.
To get a personalized diet chart based on your lifestyle, routine, food pattern and timings, plz see this page here – https://www.dietburrp.com/diet-services/
Thanks Payal for your reply,
Just want to know Non-veg also. Can you tell me in the above link where to add the non-veg diet and what to eat…?
Till how many day’s I need to continue this diet…?
Regards,
Sandeep Parab
Hi Sandeep,
normally a diet chart works for about a month or so , after which it becomes a routine for body, and you will not observe any further weight loss, and you will have to change your diet routine. so youy can follow the diet till you feel you body is responding to it 🙂
you can include egg whites for breakfast , and also replace the meals with baked / grilled white chicken and fish, avoid fried items and rich gravies
Thank you very much Payal for your reply. I have started the Diet Plan however I have one last question for you.
Below is the Diet Schedule with Timings:
Early Morning : Between 08.15 to 8.30
Breakfast : Between 10.00 to 10.30
Mid Morning : Between 12.15 to 12.30
Lunch : 2.30 to 3.00
Evening Snacks : 5.30 to 6.00
Dinner : 11.30
This is how I planned my diet as per my regular office timing and all.
Is this fine coz dinner is late night. Please suggest if any timing need to change.
Thanks in advance. Looking forward for your views.
Hi Sandeep ,
every thing else is fine, except late dinners … can you have dinner at around 7.30 or 8.00 pm ? if not, then dont worry have it at your convenient time, just make sure that you do not sleep immediately .. take a stroll at home itself and a glass of warm water and lemon
thanks payal for your valuable time and comments…
Hello Payal,
I am 31 years old.i have been suffering from hypothyroidism and pcod since 2 years.i am 79kgs now. I am taking 1200 calories diet now.can you please help me to reduce the extra weight gained.
Thank you.
Hi Sweety,
Thanks for reading at Dietburrp. both the problems you have mentioned makes weight loss slower. best possible exercises will help you increasing your metabolism and beating these disorders to get a healthy weight. are you dong any exercise along with the diet ? for you, diet and exercise are equallly important , as well as proper dosage of medication would also effect your weight.
Hi
I m 37 yrs old wd 5.7 height.my weight 98 kg .I want to reduce 30 kg. i have already taken lemon & honey with luckwarmwater at everyday@ 7 AM . My diet plan is dalia with veg (kehdi) take everyday at 8 AM.i have taken lunch only namkeen low fat (only low fat ), evening take fruits andnamkeen low fat (only low fat ) 100 gm (591 Cal ) and dinner only take salad.pls tell me this above diet plan is suitable for me.Pls suggest .i will greatful to you.
Hi Satya ,
What do you mean by Namkeen ? your quantity intake is very less , and the diet you have mentioned is nutritionally insufficient. these could be the reason of slow or no weight loss.
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal, first of all am really thankful for your weight gain diet which contain 3000 calories, but in 1 month I’ve gain some unwanted fat on my stomach, so can I simultaneously gain muscle and loose fat on my stomach?
I need to gain size but don’t want to loose muscle size but fat on stomach should be burn. will you please guide me?
I’m looking forward for bodybuilding, your opinion really matters for me 🙂
Hi Ash,
Sure you can do both simultaneously. You need to follow some strength training exercises so that the fat can be converted to muscle without much weight loss. but only muscle gain. diet wise you can continue to follow the above mentioned diet plan. but strength training is the answer to your problem
Hi Payal…I would like to have a personalized diet plan….how to go about the same.
Rgds
Manish
check this – https://www.dietburrp.com/diet-services/ and i think you had mailed us too. we have sent all the information on your email.
Hi Payal,
I would like to know what are the ideal timings for
1.early morning,
2.breakfast,
3.mid morning,
4.lunch,
5.mid evening snacks,
6. late eveining snacks,
7. dinner .
I think 7 times we need to eat for weight loss.
Hi Aleem ,
1.early morning – when you wake up . ideally around 7.00 am
2.breakfast – 8. 30 – 9.00 am
3.mid morning – 11.00 – 11.30 am
4.lunch- 12.30 – 1.30 pm
5.mid evening snacks- 3.00- 4.00 pm
6. late eveining snacks- 5.0 – 6.00 pm
7. dinner – 7.30 – 8.00 pm