Struggling to reach your weight-loss goals? Constantly battling off fatigue, constipation, and headaches? Then perhaps it's high time to pump your metabolism up a notch. From infrared light therapy to simple dietary tweaks, we'll share some of the most effective ways to boost metabolism and help you break through your metabolic plateau. So, waste no time—read up and get your overall health and wellbeing on the high road!
What is metabolism?
First, let's unpack what this word means. Metabolism refers to the various biochemical processes that occur throughout the body to derive energy from food and drink. This energy is used to accomplish vital cellular functions.
However, one's metabolism can slow down because of certain factors such as underlying conditions, genetics, and lifestyle. As a result, you may get tired more easily, experience weight gain, and have an impaired quality of life.
If you suspect that you have any health problems, it's best to first consult with your doctor. They can clear you of any metabolic disorder that may need medical attention.
Health hacks to increase metabolism
The good news is that you can amp up your metabolism without breaking the bank. Here are a couple of effective yet super-doable things you can do to get your system to double down.
1. Exercise regularly.
Regular exercise has been proven to enhance one's metabolic rate. Studies show that a combination of aerobic and strength training leads to ideal results, but any type of physical activity can be beneficial. So don't hesitate to get creative with your exercise routine! Whether you're keen on dance-floor moves or speedway bikes, there are loads of fun ways to get you and your metabolism moving along.
Keep in mind that rest days are equally important for maintaining an efficient metabolism. So ensure you take some time out between workouts.
2. Eat protein at every meal.
Up next is a delicious tip: Have a protein-packed snack! That's right—more protein in your diet can help speed up your systems.
But how does this happen? It all boils down to thermogenesis, the process by which your body raises its internal temperature. Research suggests that increasing protein intake builds lean muscle mass, which leads to a higher metabolic rate.
Protein also helps increase resting energy expenditure and intensifies fat burning even when during inactivity, helping up one’s metabolism over time. For optimal results, aim for 25-30 grams of high-quality protein for every meal!
3. Get plenty of sleep.
Getting 7 to 8 hours of sleep per night can help enhance metabolism significantly. With enough rest, our bodies can repair themselves from the stresses we go through during our waking moments. With sufficient recovery, our cells and tissues can maintain their optimal efficiency. Quality sleep also helps us make better decisions when it comes to eating and exercising, which likewise impacts how we expend energy.
On the other hand, inadequate sleep can lead to decreased energy levels, food cravings, and poor decision-making. When your body isn't in good shape, your internal defenses react by elevating levels of cortisol and ghrelin, hormones that slow down the metabolic rate. As a result, you gain weight instead of losing it. So if you want your systems running at peak performance, get some good old-fashioned restful sleep!
4. Consume healthy fats.
Looking for one of the most delicious ways to boost metabolism? Then, indulge in
healthy fats like those in nuts, seeds, avocados, olive oil, salmon, and tuna. They are a primary fuel source for major organs like the brain. Additionally, they help release fat-burning hormones into circulation when consumed regularly. In fact, research has linked higher-fat diets with more efficient energy usage.
The omega-3 fatty acids in these foods have also been found to stimulate gene expression. This process involves breaking down lipids, thereby increasing metabolic rate.
5. Get plenty of fiber.
Studies show that individuals who consume high-fiber diets tend to have more efficient metabolic rates than those who don't. They are also more likely to have lower insulin levels, which means a higher capability to burn fat. Also, a fiber-rich diet can minimize the risk of type 2 diabetes and heart disease, which are linked to an unhealthy metabolism.
So, shoot for 30 to 35 grams for men or 25 to 32 grams daily for women; Sources include fruits and vegetables and whole plant-based foods, such as brown rice or quinoa.
6. Spice up your meals.
It's no secret that spicing up things can make life more stimulating. And this is also true when it comes to adding spices like turmeric to your food. These flavor-uppers can intensify metabolism by regulating biochemical and physiological processes. Chili peppers, ginger, garlic, cayenne pepper, and other spicy foods contain enzymes that increase internal body temperature and raise your metabolic rate. This enables your body to continue using energy from calories even when at rest. What's more, capsaicin, the compound found in chili peppers, can help decrease appetite by controlling ghrelin levels, the hormone responsible for cravings!
7. Rev up with infrared light therapy.
Infrared light therapy has become one of the most popular ways to boost metabolism and increase blood circulation. This innovative treatment works by mimicking the natural healing capabilities of the sun without the damage from its harsh UV rays. The long wavelengths of infrared rays can penetrate deep into the cellular level to deliver energy to the mitochondria, the power source of cells. The body taps into this energy to activate the breakdown of fat and increase energy expenditure, improving weight loss.
Studies have also linked this type of therapy with improved digestive function and better skin tone and complexion. But that's not all. Infrared light can also help regulate stress levels and enhance sleep quality and mood, which can be beneficial in strengthening our metabolism!
Supercharging your metabolism with HigherDOSE
Kickstart your metabolism with HigherDOSE, the leading wellness company trusted by people in the know, such as top doctors Dr. Mark Hyman and Dr. Jill Carnahan and Hollywood A-listers Selena Gomez and Lady Gaga.
HigherDOSE Infrared, PEMF, and Red Light cutting-edge devices are here to take your daily health and beauty rituals to the next level. For instance, our phenomenal HigherDOSE Infrared Sauna Blanket elevates the body's thermal energy to deliver a deep detoxifying sweat and improve blood circulation. The Infrared PEMF Mat, on the other hand, raises your vibrations with the power duo of pulsed electromagnetic field technology + infrared light. So, pick up your pace and get your metabolism firing on all cylinders with HigherDOSE! Check out our collection of premier at-home wellness tools and accessories today!