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For those of you who have a sluggish metabolic rate, a slight change in your lifestyle can do wonders. It is seen that regular exercise builds up the metabolic rate. Walking and running can prove to be beneficial but there is nothing like strength training. As one loses fat and builds up lean muscles, metabolism gets a significant boost.
What to eat?
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
Vitamin-D enriched foods:
A deficiency of vitamin D can slower your metabolism. Sunlight is the most important source of Vitamin D but since most of the time we don't 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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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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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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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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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 fulfill your daily requirements and keep you going.
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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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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 seed also help in lifting your metabolism.