Are you struggling to gain weight and looking for effective ways to achieve your goal? While most people are focused on losing weight, there are some who struggle with the opposite problem. If you’re one of them, you might be interested to know that boosting your metabolism can be an effective way to gain healthy weight. This article will provide you with 8 practical tips for revving up your body’s calorie-burning engine, such as incorporating strength training into your routine, eating more protein-rich foods, and getting enough sleep. With these tips, you can turn your metabolism into a metabolism booster for weight gain and finally achieve your goal.
Metabolism is a complex set of chemical processes that take place in our bodies. It involves breaking down food molecules into energy that can be used to power bodily functions such as breathing, digestion and movement. The rate at which these processes take place is known as the metabolic rate or basal metabolic rate (BMR). A higher BMR means more calories are burned, even when we are resting. So how do we boost our metabolism? Let’s discuss some metabolism boosters for weight gain.
Regular exercise is one of the best ways to boost your metabolism and burn more calories throughout the day. Aiming for 30 minutes of exercise 5 days a week is ideal. But if you don’t have the time, try 10 minutes here and there throughout the day – it adds up! High intensity interval training (HIIT) has also been shown to significantly increase BMR due to its intense nature.
2.Eat more protein
Protein is essential for building muscle mass and boosting metabolism; aim for around 0.7-1g per pound of bodyweight per day, spread over several meals throughout the day. Good sources of protein include lean meats, fish, eggs, nuts and nut butters, legumes and dairy products such as Greek yoghurt or cottage cheese. Eating adequate amounts of protein helps to regulate appetite while helping to build lean muscle mass, which over time will increase your metabolic rate due to its higher energy requirements than fat tissue.
3.Increase your fibre intake
Fibre not only helps us feel fuller for longer, but it also increases thermogenesis – the process by which our bodies generate heat by burning calories – leading to an increased metabolic rate over time. Aim for 25-30g a day from fruits, vegetables and whole grains such as oats or quinoa; other good sources include beans, peas, lentils and nuts/seeds.
Staying hydrated with plain water throughout the day keeps our internal systems working properly, including those involved in metabolising macronutrients such as carbohydrates and fats; without enough water, these processes slow down, resulting in a lower overall calorie burning rate, so make sure you drink at least 8 glasses a day! Water can also help curb cravings between meals, so try to carry a refillable bottle with you wherever you go!
5.Reduce stress levels
Stress releases a hormone called cortisol, which slows down the metabolism by encouraging the storage of fat cells rather than burning them off; reducing stress levels can be done through activities like yoga or meditation, or even just spending time outside getting some fresh air! Other helpful tips include setting realistic goals (both short and long term), taking time out every day to relax and prioritising sleep – 7-9 hours a night should do the trick!
6.Add spices to your diet
Adding spices such as cinnamon or chilli peppers can help temporarily boost your metabolism due to their thermogenic effects; they stimulate the production of heat in our bodies, which leads to increased calorie burning over time – perfect if you’re trying to gain weight! Just remember not to overdo it, as too much spice can cause stomach upset or indigestion later on… so use it sparingly & enjoy its many benefits.
7.Supplement with green tea extract
Green tea extract contains compounds called catechins, which have been shown to slightly speed up the metabolic rate thanks to their thermogenic properties, similar to those of the spices mentioned above – just make sure not to exceed 400mg per day in supplement form & keep any caffeine intake within safe limits (400mg=4 cups of brewed green tea). Taking green tea extract also has additional benefits – it can improve cognitive function & may help reduce risk factors associated with cardiovascular disease when taken regularly over a long period of time!
8.Get enough sleep
Last but not least – make sure you’re getting enough sleep every night – 7-9 hours is recommended… this ensures proper recovery from physical activity while allowing metabolic processes like digestion/absorption etc to work optimally, resulting in more efficient utilisation/burning of nutrients ingested at mealtimes, resulting in greater overall calorie expenditure! Sleep also gives us the opportunity to recharge our batteries after long days, so make sure that rest is a priority on a daily basis.