Most of us find ourselves struggling with weight loss and weight management. Therefore, it is important to understand what metabolism means and how it influences weight control.
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Metabolism is a complex biochemical process during which your body extracts calories from the food consumed, combines it with oxygen and produces energy.
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The metabolic rate differs from person to person. Some of us manage to burn less calories as compared to others. A host of factors affect the metabolic rate. Those who are lean and have more muscles tend to have higher metabolism and end up burning more calories, even when at rest.
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Food can play a major role in boosting your metabolism, it revs up energy levels and helps to improve metabolic functions. Here's a checklist of certain foods that you should definitely sneak in your diet.
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Milk and yogurt: Milk is a rich source of calcium and some of the recent studies hold that regular calcium intake can help the body metabolize fat efficiently. Yogurt is well known for being rich in probiotics, the good bacteria that helps in digestion and keeps you cool. Cottage cheese is rich in protein and it can help you build, maintain and repair muscles.
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Vitamin-D enriched foods: A deficiency of vitamin D can slow your metabolism. Sunlight is the most important source of Vitamin D but since most of the time we don't have enough of it, we should try and supplement our daily dose of Vitamin D by including foods like fish, eggs, tofu, soya milk and mushrooms.
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Green tea and coffee: According to a study that was published in the American Journal of Clinical Nutrition, men who consumed a combination of caffeine and green tea extracts burned more calories. Green tea is rich in antioxidants like polyphenols which have numerous health benefits and also aid in weight loss. Caffeine helps in warding off lethargy and can even increase your endurance during workouts. Green tea also contains a plant compound called EGCG that helps in burning fat.
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Natural coolers: According to a latest study, staying cool and hydrated can assist in maintaining a high rate of metabolism. Balancing bodily fluids is very essential in maintaining a healthy metabolic rate hence natural coolers like melon and cucumber can help in keeping you cool.
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Fish: Oily fish are packed with omega-3 fatty acids which can increase your metabolism significantly. Fish oil can increase the levels of fat burning enzymes in your body.
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Green vegetables: Garden fresh vegetables like asparagus, broccoli, spinach and avocados are high in minerals, protein and iron content which provide you with truckloads of energy to fulfil your daily requirements and keep you going.
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Lentils and Whole Grains: Lentils are a great source of proteins, carbohydrates and fiber that helps in good digestion. The iron content facilitates the flow of oxygen throughout the body which further helps in boosting metabolism and energy production. Also, include whole grains in your diet as they require extra energy to break down and digest and help in burning fat.
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Nuts and Seeds: Dry fruits are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seeds also help in lifting your metabolism.
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