Metabolism is the conversion of energy in food to energy for the body to keep it alive and functioning. In particular, proteins in the body would control these chemical reactions.
Sitting down (especially in office for office workers) for long periods of time is thought to slow down metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat. It also slows down gastrointestinal motility and affects digestive function, causing one to be prone to constipation. In this article, we’ll share with you some simple ways to boost your metabolism.
1. Include high-quality protein in your diet
What many people do not know is that you are actually burning calories when you eat. This is simply because your body needs to use energy for digestion. This is also known as the thermic effect of food (TEF), which accounts for around 10% of your energy expenditure.
Protein is known to cause the largest rise in TEF. It is able to increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Another benefit of eating protein is that it helps you feel fuller and prevent you from overeating. Some good sources of protein include nuts and seeds, legumes, whole grains, tofu, dairy, eggs, lean meat, and fish.
2. Drink Green Tea or Oolong Tea
Studies have shown that just by drinking Green tea or oolong tea can increase metabolism by 4–5%. These teas also help to convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. Generally low in calories (without sugar), drinking these teas may be beneficial for both weight loss and weight maintenance.
3. Getting plenty of sleep
Did you know that a lack of sleep can influence insulin resistance as well as your blood sugar? Pennsylvania State University reports that sleep deprivation can adversely affect metabolism and contribute to weight gain. Insufficient sleep can increase one’s risk for obesity and other chronic conditions. And when this persists for many days, it can also affect your metabolism.
It takes time for your system to return to its baseline metabolic rate, and catching up on sleep over the weekend isn’t the right fix. Take time to develop a bedtime routine and ease into getting between seven to nine hours of sleep, which is also the recommended amount of sleep for adults.
4. Getting enough vitamin Bs
Vitamin Bs have a vital role to play in the body’s metabolic rate. Vitamin B-complex helps the body metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn into fat.
You can increase your vitamin B intake by replacing 1/3 of your usual staple food with sweet potatoes, corn, taro, potatoes, etc., or switch to brown rice, oatmeal, and whole wheat bread. You can also cut down on refined processed foods and have a balanced intake of vegetables, lean meats, eggs, and dairy products to supplement vitamin Bs
5. Stand More Frequently
Extended period of sitting is bad for your health. Some health commentators have even started calling it “the new smoking.” This is due to the fact many people have desk bound jobs and long periods of sitting result in fewer calories being burnt, which may lead to weight gain.
If you have a desk bound job, try standing up for short periods every 30 mins to break up the length of time you spend sitting down.
You can also consider:
AFC Natural Vitamin B Complex
AFC Natural Vitamin B Complex is a high potency formulation of 6 all-natural vitamin Bs and Glutathione yeast extract; that provides the essential vitamins needed for good health. It contains B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12, and Folic Acid. Fermented from natural yeast enriched with Vitamin Bs through a nutrient activation process, it is gentle on the stomach and is proven to be easily digestible and assimilated to assist the metabolism of macronutrients to provide the daily requirement for health support.
AFC Tobashi Slimming Tea
AFC Tobashi Slimming Tea is a recipe of eight superb herbs with slimming and health benefits. It removes excess fat deposits, especially at the tummy area, and supports bowel regularity. AFC Tobashi Slimming Tea is specially blended with polyphenols-rich tea leaves including Oolong Tea and Black Tea to help increase fat metabolism and prevent fat absorption. With no additives and chemicals added, it has a mild pleasant taste with no hint of bitterness.
AFC LipoDOWN2 is an award-winning slimming supplement that is clinically proven to fuel fat burning around-the-clock, even while you are at rest. The new and improved formula comes enhanced with the revolutionary APF Fat Reduction Factors to burn fat, boost metabolism and eliminate fat calories. LipoDOWN2 is a natural and safe formula, free from caffeine, diuretics, laxatives and stimulants. It is the perfect slimming supplement for individuals with sedentary lifestyles.