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Small changes to make in your daily routine to boost your metabolism - Times of India

Source: The Times of India

We have often heard that a fast metabolism is a key to losing weight. Not only does fast metabolism help you lose weight but also help in keeping you healthy overall. The nutrients that you eat, whether they are absorbed by the body, if the calories you are eating are getting burned by exercising, it all depends on your metabolism. A healthy and fast metabolism is the basic step towards losing weight and staying healthy. Here are a few daily changes that can help boost your metabolism:Add protein and fibre to your mealsProtein and fibre-rich foods are good for your body. Protein helps in building muscles and fibre keeps you satiated for longer and thus stops you from binge eating. Increasing the amount of protein in your daily diet does not just stop your binge eating but also helps you lose weight.

 
Keep yourself hydratedKeeping yourself hydrated is of paramount importance to stay healthy. A hydrated body helps in better absorption of nutrients. Thus, make sure to drink plenty of water throughout the day and include other drinks like coconut water, lemonade, vegetable juice and fruit juice to detox your body. WorkoutSitting for long hours can shorten your lifespan.
 
Yes, you read that right. One should do a physical activity of any form they like. Being physically active is not just good for your physical health but mental health too. Exercise at least five days a week for 40-45 minutes every day. SleepSleeping for 6-8 hours is important to rejuvenate your body.
 
Sleep is the time when your body repairs itself. A good night's sleep gives you enough energy for the next day. Try to sleep early at night and get up early in the morning, as it helps to maintain a routine and is good for the circadian rhythm of the body.Do high-intensity workoutHigh-intensity interval training involves quick and intense bursts of activity.
 
It helps you burn more fat by increasing the metabolic rate, even after you are done doing the workout. A study has shown that overweight men found that 12 weeks of high-intensity exercise reduced their BMI by 2 kilos and belly fat by 17 per cent.Eat spicy foodsPeppers have capsaicin, a substance that can boost your metabolism. A study found that capsaicin in small doses can help you burn 10 more calories per meal. Overall, the effect of adding spices to your meal is not that significant. Though it can lead to a slight advantage when combined with other metabolism-boosting strategies.Replace cooking fat with coconut oilCoconut oil is relatively high in medium-chain fats as compared to other saturated fats.
 
Medium-chain fats can help boost your metabolism more than long-chains fats found in foods like butter. A study found that medium-chain fats increased metabolism by 12 per cent as compared to long-chain fats, which raised metabolism by only 4 per cent.