Few months I was trying to shed some pounds
and slim down my waistline, I got to know the difference between weight and
metabolism. In fact, metabolism seems to hold the secret to a successful weight
loss. Researchers’ claimed that having a high metabolism helps your body burns
more calories and makes it makes easier to lose weight. Although having a fast
metabolism may also boost your energy levels and make you feel better.
However, if your metabolism is slower
the usual then I can work against you, perhaps, it’s not unusual to hear
dieters blame their belly bulge on a slow metabolism.
Metabolism is basically converting your food
into energy. It’s a process by which you body converts what you eat and drink
into energy During this complex biochemical process, what calories you consume
in your daily food and beverages are combined with oxygen to release the energy
in your body needs to function.
If I elaborate it more than metabolism refers
to all the chemical processes that occur inside your body in order to maintain
life. The good thing is that there are certain foods and drinks that can actually
help to boost your daily metabolism and burn more calories every day.
So
just quickly let me tell the few tips which I follow to loss my weight and also
it will help you to get reach your weight loss goals fast (in less than 1 week)
without having to exercise or following a calorie-restricted diet.
Nutritionist Janvi Chitalia suggests some of
the best foods, which personally I followed and now you can also include in
your daily diet when trying to lose or maintain weight.
Foods to put on your plate to
help boost your metabolism for optimal weight loss
Fibre: you
should try to consuming 3-4 servings of low sugar fresh fruits and vegetables
is one of the best ways to keep your belly fuller, healthier. Perhaps, a diet
high in fibre is one of the best way to lose weight. Fiber also adds to the
energy levels and facilitates fat loss.
High-fibre fruits: include
apple, guava,pear, papaya, pomegranate orange, mosambi (sweet lime),
strawberry, , kiwi, berries, etc. High-fibre
High-fibre vegetable: includes
salad leaves, green leafy vegetables, and many other vegetables
Water: Always
keep in your mind hydration is the key to fat loss that most people forget lies
in hydrating well. Due to dehydration or often ignoring the need to drink
water, many dieters mistake it as a signal to eat food. It is very essential to
remember that a dehydrated body cannot lose weight or gain muscle at any point.
Recommendations
for daily fluid intake vary depending on individual circumstances and needs,
including activity and climate. However, average water intake or adults aged 19
to 30 years is in between 3.7litres to 4 liters per day for men and 2.7 liters
to 3litres for women.
Tip: I though
share my personal experience, m sharing thing great n useful tip with you guys.
How you guys can actually increase your water intake, infuse water with mint,
lemon, shredded ginger, fruits like apple, strawberry, pear, cucumbers.
Increasing intake of liquid in form of skimmed buttermilk, coconut water, lime
water, green teas is another good option. There are many more option available
in the market which favors u like, pick up yourself n start it today
Switch to complex
carbohydrates: Replace starchy grains such as rice, noodles, white pasta, with
complex carbohydrates like buckwheat, bajra, jowar, foxtail millet (ragi or
nachni), quinoa, brown rice, red rice, amaranth etc, to have sustained release
of blood sugar levels and reduce the chances of fat storage due to insulin and
glucose spike which correlated with high sugar foods. As my experience says it’s
very important to add various grains to your weekly menu plan to get the
benefits of each every grain. For instance source, bajra is good source of iron
whereas, nachni is good source of calcium.
More protein: Adding
more protein has been shown to increase metabolism and rev up your calorie
burn, which is directly linked to losing fat. Consuming daily enough protein
helps you feel fuller for longer time, thereby resulting in lower consumption
of carbohydrates. Protein also promotes keeps up the metabolic rate, satiety as
well as prevents muscle loss.
Protein
sources include - yoghurt, eggs, chicken, fish, dairy, paneer, tofu etc. Vegan
sources of protein are almond milk, mushrooms, oats, pea protein, coconut milk,
soya, tofu, beans, etc.
Omega-3 fat acids: Omega
3 fats are basically thermogenic in nature and helps increase metabolism,
thereby aiding fat burning. They contain several health benefits such as lower
inflammation and improved blood circulation.
Fish
sources of omega 3s are - mackerel (surmai), sardines (padwa), salmon (rawas),
etc. Vegetarian sources of omega 3s are - flaxseed, walnuts, chia seeds,
almonds, etc.
Disclaimer: Tips and suggestions mentioned in
the article are for general information purpose only and should not be
construed as professional medical advice. Always consult your doctor or a
dietician before starting any fitness programme or making any changes to your
diet.
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