All you need to know about Metabolism & how to boost it.

We often hear people blame being overweight on their metabolism. But, is metabolism really a culprit?  Well, the answer is, excess weight and Metabolism are interconnected. But the other common belief is, slow metabolism is not the exact cause of excess weight gain. There are several factors that affect weight gain are, food habits along with physical activities.

What is metabolism?

In simple terms, Metabolism is the process through which our bodies convert food into energy. Even when you're not physically active, our bodies need energy for all functions, like breathing, blood circulation, adjusting hormone levels, and growing and repairing cells. The calories your body uses to carry out these basic functions is known as your Basal Metabolic Rate (BMR), which can be termed as “Metabolism”.

Several factors determine individual metabolism, including:

  • Gender: In compared to women, men usually have less body fat and more muscle. Which means, if men and women of the same age, height and weight, putting efforts to lose weight, there are higher chances of men to lose weight faster.
  •  Age: As we get older, the amount of muscle starts to decrease and fat accounts for more of your weight, slowing down calorie burning.
  •  Body composition: People who are larger or have more muscle burn more calories, even when they are resting.

 Symptoms of low metabolism:

  •         Weight gain
  •         Low energy level
  •         low immunity 

Causes of poor metabolism:

  •         Not taking enough sleep
  •         Stressful lifestyle
  •         Overeating and junk food
  •         Low activity level

 How to Increase Metabolism?

There are various factors that boost metabolism, you can check them mentioned below.

1. Balanced diet

Healthy and balanced food works as a fuel to perform activities all day long.  Eating at consistent intervals may help maintain metabolic balance. Otherwise, if a person eats a lot and then goes for long periods without eating, the body may burn calories slower and store more fat faster.

2. Drink enough water

Always remember to keep yourself hydrated. Water is the most important thing for optimal metabolism, and it may lead you towards weight loss. According to various studies, on average around 2 liters of water consumption reduced the body mass index in a group of overweight women 18-23 years.

3. Do high-intensity workout and weight training

Do not be a couch potato. A sedentary lifestyle is another reason for weight gain and a low metabolic rate. Gym, running, yoga, Zumba or simply walking, there are various ways of exercise. Choose according to your lifestyle and preference. Cardio with weight training is best for metabolism. Also, weight training is a very good option for a higher metabolic rate.

4. Get ample amount of sleep

Good night’s sleep plays a vital role in hormonal balance. This will be a rescue from overeating. Automatically it is going to affect your weight as well as your mind. Every human body needs a different kind of Sleep. But on average it is advised to have 7-8 hours of continuous night sleep.

5. Reduce stress

Stress and good sleep are interconnected, which can influence bad metabolism. Stress produces more cortisol than usual. This hormone helps to regulate appetite. This is the reason why people in stress either eat less or overeat.

 Foods that increase metabolism 

  1. Water
  2. Chia Seeds
  3. Flex seeds
  4. Almonds
  5. Green Tea
  6. Probiotics
  7. Herbs and spices
  8. Ginger
  9. Citrus fruits

Yoga Asanas that increases metabolism

1. Halasana

Lie down on your back with arms beside you and palms downwards.  While you inhale, lift your feet using your abdominal muscles. Raise your legs at a 90-degree angle. Now continue to breathe normally and support your hips and back with your hands, then slowly lift from the ground. Keep legs to sweep in a 180-degree angle over your head until your toes touch the floor. Hold this pose and allow your body to relax with each steady breath. After a few seconds in this pose, you may gently bring your legs down with exhalation.


 

Benefits of this Asana:

Plow pose or Halasana is most effective for our throat, as it helps to stimulate our thyroid gland. It increases metabolism, along with strengthening your abs while stretching your glutes, lower back, and hamstrings.

2. Salamba Sarvangasana

From Halasana, bend your knees and support your back with hands as you lift your legs upwards. Do not move your head or neck.

 

Worried about your t-shirt that will move it from the place while performing this asana? Well, no need to panic about it while performing yoga. This yoga t-shirt is highly recommended. It has a drawstring at the bottom side, which you can tighten according to your need and will prevent t-shirt from riding up during the yoga movements.

Benefits of this Asana:

Just like Halasana, this pose is also believed to stimulate the thyroid gland and increase metabolism. This strengthens our upper body part and lower back.

3. Virabhadrasana

Stand in a mountain pose, bring hands to heart center. Keep bringing the right leg behind you and move the upper body forward so that it is parallel to the floor. Hold this position for 10 to 20 breaths and then switch legs.

 

Benefits of this Asana:

Virabhadrasana will help to strengthen our legs, shoulders, and back while it tones our entire body. It also encourages better posture and balance.

 4.Vriksasana

Try to balance on one leg. Bring your opposite foot onto standing ankle, calf, or inner thigh, avoiding your knee. Keep hands into the prayer position or raise your arms overhead.

 

Benefits of this Asana:

This balance pose, which looks like a tree will force you to use all the muscles in your legs as well as engages your core. This asana will strengthen legs, abdominals, and glutes. Not just that, it will also increase your concentration power. Apart from physical wellness, this pose ensures mental peace as well. Thus, this asana is one of the best remedies for metabolism. 

5. Anuvittasana

For this pose, stand straight.  Lean towards the back. Lift out of your lower back, keeping your elbows back to expand chest without dropping your head back. Look towards the sky. You can repeat this pose twice or thrice.


You can try leggings for great comfort and movement. Also, you can pair up any workout t-shirt with this for a stylish look.

Benefits of this Asana:

This asana is great for our spine flexibility. This pose will provide strength glutes and lower back, and it will give stretch to the chest, shoulders, hip flexors, and abdominals. 


 Image credits : https://www.mindbodygreen.com/0-18541/6-yoga-poses-to-boost-metabolism.html

 

 

This article is written by the TRUEREVO editorial team. TRUEREVO makes functional sportswear for men & women & focuses on running, training & sports apparel. Check it out at https://truerevo.in/

 


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