People these days are focusing on reducing weight and slimming down. For many people, their solution is to reduce their calorie intake to the point of not eating at all, while maintaining their metabolism. But zero food intakes are more detrimental to the body than binge eating. In order to reduce weight or maintain normal body weight, the focus must be on the body’s metabolism. Metabolism is the conversion of food into energy, as well as the process of burning the food or fuel into energy with the help of enzymes and hormones. When there is an increase in metabolism, there is utilization of calories. There is no such thing as zero metabolism. Every day, our body burn calories in order to provide energy to the different functions of the organs.

In order for the heart to pump, for example, metabolism is required. Thinking increases metabolism because the brain requires energy to do its function. Even the simplest act of sleeping or sitting down and staring at nothing increases the body’s metabolism. Therefore, not eating at all is a wrong notion because our body requires the fuel to do its regular metabolic functions. Metabolism however slows down. As a person age, the rate with which his body burns fuel for energy slows down. That is why it is easier for older people to gain weight. There is also some hereditary influence in metabolism. There are families that burn calories fast, while others slow. Boosting metabolism is required because it helps in reducing the excess calories in the body, keeping the body healthier. Below are some of the ways to boost metabolism without necessarily subjecting oneself from starvation, which is unhealthy to the body.

1. Don’t Skip Breakfast

   Breakfast is the most important meal of the day. The word itself means breaking the fasting period. When we are asleep at night, our body is actually fasting. During this period, our metabolic activity slows down. As we wake up in the morning, our body demands increase energy consumption as the various parts of the body is activated. In order to kick start metabolism, eat breakfast. But do not just eat breakfast. Eating foods low in glycemic index helps in controlling the release of blood sugar for the rest of the day. Foods low in glycemic index increase satiety and give the person a feeling of fullness. The most commonly eaten breakfast foods with low glycemic index is cereal, especially those made from oats and wheat. Whole wheat bread, maple syrup, raw sugar, fruits, vegetables, peanut butter, jams and jellies, yogurt, eggs and meat, soy milk, tea and brewed coffee are foods with low glycemic index good for breakfast and are good in boosting the body’s metabolism to start the day.

2. Eat Foods Rich in Iron

   Foods that are rich in iron naturally boost the body’s metabolism. Metabolism happens when there is constant supply of oxygen. Oxygen is carried to different parts of the body through the red blood cells, particularly through heme iron. If iron is depleted in the body, oxygen is not carried effectively to the various organs and tissues. This therefore means that metabolism is slowed down when the body is deficient in iron because of lack of oxygen to burn the calories to produce energy. In order therefore to increase metabolism, increase the intake of iron rich foods, such as green leafy vegetable like spinach, meat and meat products, chicken, shell fish, cereals, beans and seeds. Increasing the consumption of foods rich in heme iron, which can be derived from meat and meat products, helps the body boost its metabolism.

3. Get your Daily Dose of Vitamin D

   Vitamin D can be derived from salmon, sardines, milk, mushrooms and eggs. Vitamin D has several functions, one of which is the optimization of the metabolism of calcium and phosphorus. This fat-soluble vitamin is also essential in maintaining the integrity of the bone, in regulating the balance of insulin and sugar, as well as preventing chronic fatigue. Without vitamin D in the body, calcium and phosphorus, which are essential in the body’s function, will be used up slowly, therefore affecting some of the body’s important functions.  In a presentation during the 92nd Annual Meeting of the Endocrine Society, it showed that there is a link of low vitamin D consumption and metabolic syndrome for the elderly. Meaning, those who have less vitamin D in their diet slowed their metabolism, allowing them to have higher risk in developing diseases that are due to slowed metabolism, such as diabetes and cardiovascular diseases. In pediatric cases, there are also evidences showing that obese children who have higher vitamin D intake are more likely to lose fat than those who do not.  According to the preliminary findings of the study made by the University of Missouri – Columbia, vitamin D improves the metabolism of glucose, thus increasing the overall metabolism of the body.

4. Looking for a fruit? Choose Watermelon

   While other fruits are also good for boosting metabolism, watermelon is particularly superior. Watermelon is very rich in B vitamins, which is essential for the production of energy. Watermelon is ranked high among fruits in vitamin B6, vitamin B1, potassium and magnesium, nutrients that can help boost body’s metabolism. For those wanting to burn fats faster, watermelon may be the solution. In a study published by the Journal of Nutrition, watermelon is abundant in arginine, an amino acid that is responsible for the promotion of weight loss. Lab mice which were given diet supplements of watermelon have actually decreased their body fats after three months. By adding watermelon in the diet, metabolism is increased.

5. Drink a lot of water

   For individuals who are on a diet, drinking water may speed up body’s metabolism. Especially ice-cold water, in an effort of the body to maintain normal temperature, it will burn more energies in order to normalize the ice cold water. According to some studies, a glass of ice-cold water can actually use up 70 calories. In a study made in Virginia Tech in 2010, scientists found out that those who are drinking at least two glasses of water per day lose five pounds within 3 months. Another study also showed that those who consume even just a glass of water daily are eating lesser calories during meals. So drink lots of water every day and see you losing weight and burning excess calories.

6. Get Enough Magnesium

   Pumpkin seeds, spinach, Swiss chard, soybeans, sesame seeds, black beans, halibut and quinoa are some of the foods that are high in magnesium. Magnesium is one of the essential macrominerals of the body. Almost all parts of the body require magnesium. About 60 percent of magnesium can be found in the bones, 25 percent in the muscles, and the rest are being circulated all over the body through the blood. Magnesium is necessary for the formation of bones and the relaxation of muscles and nerves. But what is important is its role in increasing the metabolism of the person. Although not directly responsible for the metabolism boost, magnesium binds with hundreds of enzymes in order for the carbohydrates, fats and proteins to be metabolized.  Without magnesium, the body will be deficient in producing energy. It is therefore essential to get enough amounts of magnesium daily by eating foods rich in magnesium.

Sources
health.yahoo.net
today.msnbc.msn.com
livestrong.com
lowglycemic-recipes.com
en.wikipedia.org
clinicaltrials.gov
sciencedaily.com
lifestyle.ca.msn.com
livestrong.com
whfoods.org