Incessant weight gain is a global problem today. There are many factors which contribute to this problem. People try various means to lose weight, but they might not always be successful in the same. The weight gain can also be due to the fact that the metabolic system in the body does not work well. Hence the calories and the fats are not burnt properly and lead to incessant weight gain.
Metabolism is the process by which the body converts calories into energy. Fat is also converted to energy with metabolism. It is surprising but true that even at rest, the body requires energy for handling various bodily functions like blood circulation and even breathing. The amount of energy that is required by the body depends on the age, sex, body composition, kind of activity in which one indulges etc. metabolism can be bettered with strength training in which muscle mass is increased. Muscle tissues have the capacity of burning more calories when the body is at rest when compared to fat tissues.
There are many food items which are said to boost metabolism in the body and lead to weight loss finally. Some of these foods include:
1. Apples and Pears
It has been found in innumerable studies that apples and pears have the quality of boosting metabolism and helps in accelerating the process of weight loss significantly (1). Experiments were carried out in a group of women, who were divided into two groups. In one group, the women took normal food and women in the other group were given apples and pears. In the results it was found that women who consumed three small pears or apples per day were able to lose more weight when compared to women who did not have the same. Widely and readily available, both these fruits have shown great results for weight loss and boosting metabolism.
2. Yellow Bell Peppers
Bell peppers come in different colors, but yellow bell pepper is the one which boosts metabolism in the body. These vegetables help in pepping up the diet greatly. Vitamin C deficiency leads to impaired metabolism in the body. One yellow bell pepper has the capacity of supplying 341 milligrams, which is three and a half times more vitamin C which is there in a large orange. Vitamin C is needed by the body for production of a molecule called carnitine. This molecule helps the muscles in using fat for energy. This in turn helps in boosting metabolism in the body. Study reports have shown that people who have high levels of vitamin C in the body have less body fat and lower BMI. Yellow bell peppers can be cooked or eaten raw or in blanched form. There are innumerable recipes which can be cooked up with these amazing colorful vegetables.
3. Green Tea
One of the most popular beverages over which the whole world is going gaga for its innumerable benefits, green tea helps in boosting metabolism in the body and aids the weight loss process as well (2). Green tea contains catechins and drinking few cups of green tea daily helps the body in using more energy. Along with these benefits, this natural beverage is a rich source of antioxidants as well. It helps in fighting free radicals in the body, preventing cell damage successfully. One particular antioxidant, namely epigallocatechin gallate (EGCG) has been seen to accelerate the process of burning calories.
4. Hot Peppers
Spicy peppers like Habanero, cayenne and jalapeno along with other kinds of spicy peppers help in boosting metabolism in the body and directly affects blood circulation. Along with accelerating the metabolism in the body, these peppers help in reducing food cravings significantly. This is due to the component capsaicin, which is present in all the varieties of peppers in great amounts (3). The pain receptors in the body are stimulated with capsaicin and that increases metabolic rate and blood circulation temporarily in the body. This is the reason that one starts to sweat profusely after consuming hot peppers. Metabolism can be boosted by almost 25% with these peppers, the effect of which remains to almost 3 hours after consumption.
5. Brown Rice and Oatmeal: Whole grains
It is always recommended to add lots of whole grains to the diet for the various benefits that they have. These grains are packed with different kinds of nutrients and various kinds of complex carbohydrates, which help in speeding up the process of metabolism in the body. They also stabilize the insulin levels in the body. Brown rice, oatmeal and quinoa are slow-release carbs, which have the quality of offering energy for a long time (4). Moreover, they are free from the spikes which are closely associated to other kinds of foods which are sugar-rich in nature. Lower insulin levels are always good for the body as higher levels lead to storage of extra fat in the body.
It might seem surprising to you, but it is true that water is an excellent item, which helps in boosting metabolism in the body and also aids weight loss successfully. The universal solvent has qualities which can help in solving many problems in the body. It is recommended to drink 2 glasses of water before any meal (breakfast, lunch and dinner). In a recent study it was found that people who drank water before meals consumed minimum 75 calories lesser than people who didn’t drink water before meals (5). The water is kind of calorie-free appetizer. It curbs appetite greatly and hence one’s food craving goes down significantly. This leads to lesser eating, which means lesser consumption of calories and lesser weight gain. Water also helps in boosting metabolism in the body. Drinking 8-12 glasses of water is recommended for maintaining a high metabolic rate in the body.
All the above mentioned items which have been listed for boosting metabolism in the body for weight loss are readily available and not very expensive as well. Try including them in the diet as recommended and see the great results that they bring within a short span of time.