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Holi Friendly Thandai recipe!

  • Author: Mubarra
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 2 1x
  • Category: Drinks
  • Diet: Hindu

Description

Introducing our single-serving Thandai recipe – a delightful fusion of traditional flavors and modern nutrition! Indulge in the richness of almonds, cashews, and aromatic spices blended with creamy milk, all in one rejuvenating glass. Perfect for celebrating Holi or any occasion, this nutritious Thandai offers a harmonious balance of taste and health benefits in every sip. Refresh your senses and elevate your festivities with this single-serving delight!


Scale

Ingredients

  • 2 tablespoons almonds
  • 1 tablespoon cashews
  • 1/2 tablespoon melon seeds
  • 1/2 tablespoon poppy seeds
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon whole black peppercorns
  • 1 green cardamom pod, crushed
  • a pinch of saffron strands
  • 1 tsp of Honey or ½ tsp Jaggery (adjust according to taste)
  • 1 cup milk (dairy or non-dairy like almond milk) and 1 cup fo water
  • Ice cubes (optional)
  • Rose petals and chopped nuts for garnish (optional)

Instructions

  1. Soak almonds, cashews, melon seeds, and poppy seeds in water for 4-6 hours or overnight. Drain and rinse them.
  2. In a blender, combine soaked nuts and seeds along with fennel seeds, black peppercorns, crushed cardamom pod, and saffron strands.
  3. Add 1/4 cup of milk and blend until you get a smooth paste.
  4. Transfer the paste to a bowl. Add honey or maple syrup and mix well.
  5. Gradually add the remaining milk while stirring continuously to ensure even mixing.
  6. Strain the mixture through a fine-mesh sieve or cheesecloth to remove any coarse particles. Press down with a spoon to extract all the liquid.
  7. Discard the solids and transfer the strained Thandai mixture to a glass.
  8. Chill the Thandai in the refrigerator for at least 1-2 hours.
  9. Before serving, stir the Thandai well. You can add ice cubes if desired.
  10. Garnish with rose petals and chopped nuts, if using.
  11. Serve chilled and enjoy the nutritious and refreshing Thandai!


Nutrition

  • Serving Size: 2
  • Calories: 400
  • Fat: 25
  • Carbohydrates: 34
  • Protein: 13

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Fertility-Boosting Foods: What to Eat to Conceive

Are you and your partner ready to start a family? While the journey to conception can sometimes be challenging, there are steps you can take to increase your chances of getting pregnant. One important factor to consider is your diet. Eating a variety of fertility-boosting foods can support reproductive health and improve your odds of conceiving. Here’s a guide to some of the best foods to include in your diet when trying to conceive.

Fertility boosting food 1
Image by Freepik from Freepik

1. Colorful Fruits and Vegetables

When it comes to fertility, loading up on fruits and vegetables is a smart move. These vibrant foods are packed with antioxidants, vitamins, and minerals that promote reproductive health. Aim for a rainbow of colors on your plate, including berries, leafy greens, carrots, and bell peppers. These nutrient-rich options can help regulate hormones and create an optimal environment for conception.

2. Whole Grains for Hormone Balance

Swap refined grains for whole grains like brown rice, quinoa, and oats. These wholesome options are rich in fiber and essential nutrients that support hormone balance and improve fertility. Plus, they can help stabilize blood sugar levels, which is important for reproductive health. So, make the switch to whole grains for a fertility-friendly diet.

Fertility Boosting Food 2
Image by Freepik from Freepik

3. Healthy Fats for Hormone Production

Healthy fats are crucial for hormone production and reproductive function. Incorporate sources like avocados, nuts, seeds, and olive oil into your meals. These foods provide omega-3 fatty acids and other beneficial nutrients that support fertility. Whether you’re enjoying a handful of almonds or drizzling olive oil over your salad, these healthy fats can help boost your chances of conception.

 

4. Fatty Fish for Omega-3s

Cold-water fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for reproductive health. These fatty acids help regulate hormones, improve egg quality, and increase blood flow to the reproductive organs. Aim to include fatty fish in your diet at least twice a week for optimal fertility benefits.

5. Lean Protein for Reproductive Health

Fertility-Boosting Foods 3
Image by azerbaijan_stockers from Freepik

Protein is an important building block for reproductive hormones and overall fertility. Choose lean sources of protein such as poultry, fish, tofu, beans, and lentils. These foods provide essential amino acids and nutrients that support reproductive health. Whether you’re grilling chicken breasts or enjoying a hearty lentil soup, prioritize protein for a fertility-boosting diet.

6. Dairy Products for Calcium and Vitamin D

Dairy products like milk, yogurt, and cheese are rich in calcium and vitamin D, which are important nutrients for ovarian function and reproductive health. Opt for low-fat or non-fat options to keep your diet balanced. Incorporating dairy products into your meals can help support fertility and improve your chances of conceiving.

7. Legumes for Hormone Balance

Legumes such as beans, lentils, and chickpeas are excellent sources of plant-based protein, fiber, and essential nutrients. These foods help stabilize blood sugar levels and support hormone balance, which is important for fertility. Whether you’re enjoying a hearty bean chili or a flavorful lentil curry, legumes are a nutritious addition to any fertility-friendly diet.

Conclusion

Eating a variety of fertility-boosting foods can help improve your chances of conceiving. Incorporate colorful fruits and vegetables, whole grains, healthy fats, fatty fish, lean protein, dairy products, and legumes into your meals to support reproductive health. By fueling your body with nutrient-packed foods, you can create an optimal environment for conception and increase your odds of starting a family. Start making these dietary changes today and take a step closer to achieving your dream of parenthood.

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Panta Bhaat

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Panta Bhaat

  • Author: Meenu
  • Prep Time: 10-15 Minutes
  • Cook Time: Fermentation 8 hrs
  • Total Time: 15 minutes

Description

Panta Bhaat dish involves preparing parboiled rice, soaking it briefly, cooking it, then allowing it to ferment overnight. Fermentation is a process where beneficial bacteria and yeast transform the rice, giving it a tangy flavor and altering its texture. Once fermented, the rice can be served the next morning with a drizzle of mustard oil, along with green chilies, onions, and lemon wedges. This combination likely offers a unique taste profile with a slight tanginess from the fermentation process complemented by the sharpness of mustard oil, the freshness of green chilies, and the zing from lemon.


Ingredients

  • Parboiled Rice : 1cup
  • Salt: to taste.
  • Water : 2litres or as much needed to cook the rice.

 


Instructions

Take parboiled rice (a variety of rice) and wash it thoroughly 2-3 times.

  1. Now discard the water and soak the rice in water for 10 minutes.
  2. Meanwhile, bring 2 liters of water to a boil.
  3. Once the water started boiling, add soaked rice and fully cook the rice just the way you make steamed rice.
  4. Once done switch the flame off and discard the entire water while the rice is hot.
  5. Give the rice standing time to be at room temperature.
  6. Meanwhile take a clean terracotta pot and half fill it with plain water.
  7. Transfer the rice to the pot containing the water and mix thoroughly.
  8. Now cover it with a lid and place it at a hot pace for 8-10 hours.
  9. This time is needed for fermentation.

 

Note: Next morning, you can also serve the fermented rice with a large drizzle of mustard oil, green chilies, onion and lemon wedges.


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Berry Chia Pudding

Berry Chia Pudding

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Berry Chia Pudding

Berry Chia Pudding

  • Author: Namrata
  • Prep Time: 5-6 Minute
  • Total Time: 5-6 Minute
  • Yield: 1 -2 Serving 1x
  • Category: Breakfast
  • Method: Blending method

Description

Berry chia pudding is a filling dessert with many health advantages. It is also tasty and healthy. Omega-3 fatty acids, antioxidants, and fibre included in chia seeds can help with digestion, enhance heart health, and lessen inflammation. A boost in vitamins and minerals, including potassium and vitamin C, which helps promote immune function and control blood pressure, is given by the antioxidant-rich berries that were added to the custard. Furthermore, because they are low in calories and high in fibre, which can keep you feeling fuller for longer, the combination of chia seeds and berries can aid in the promotion of good weight control. Overall, having berry chia pudding on a daily basis can support a balanced, nutrient-rich diet, enhancing overall health and wellness.


Scale

Ingredients

  • 1 cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • 1/2 teaspoon almond extract
  • 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
  • 2 tablespoons crushed almonds or other nuts for toping
  • 1 tablespoon honey

Instructions

  1. In a bowl, whisk together the almond milk, chia seeds, honey and almond extract until well combined.
  2. Let the mixture sit for about 5 minutes to allow the chia seeds to absorb the liquid, then whisk again to break up any clumps.
  3. Cover the bowl and refrigerate for at least 2 hours or overnight to allow the chia seeds to gel and thicken the pudding.
  4. After the chia pudding has set, blend the mixed berries in a blender or food processor until smooth.
  5. Layer the chia pudding and the berry puree in serving glasses or jars, starting with a layer of chia pudding followed by a layer of berry puree. Repeat until all the pudding and puree are used.
  6. Top with crushed almonds or other nuts for added crunch and texture.


Nutrition

  • Serving Size: 1
  • Calories: 235
  • Fat: 10 g
  • Carbohydrates: 15 g
  • Fiber: 6.1 g
  • Protein: 4.3 g

Keywords: Berry Chia Pudding

 

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Nutrient Loss From Batch Cooking

Nutrient Loss From Batch Cooking

Batch cooking is a way of cooking a lot of food at once so you can eat it all in a short amount of time. Basically, you’re in charge of planning, cooking, and storing your meals for a few hours each week.

There are many benefits to batch cooking. The most obvious one is that it saves you time. You can prepare multiple meals throughout the week and have them ready to eat when you get home. Another benefit is that you can save money. Batch cooking allows you to buy ingredients in bulk and cut down on food waste. You can also use it to portion out meals and plan meals. It also makes meal prep and freezer-friendliness easier. Batch cooking is popular among busy people, busy parents, students and people who want to cook healthier and save money. It’s also becoming more popular among people looking for sustainable cooking methods and ways to reduce food waste.

Batch cooking is a time-saving and cost-effective method that involves preparing multiple meals at once and storing them for later consumption.

 Prepare meal in batch cooking
Photo by Maarten van den Heuvel on Unsplash

 

While batch cooking offers numerous advantages, But also that can be a potential loss of nutrients when foods are cooked in large amount and stored for extended time. The nutrient loss primarily occurs due to factors like heat, exposure and heating. Some vitamins, like vitamin C and some B vitamins, heat-sensitive and can break down during cooking.

Nutrient Loss In Batch Cooking
Image by freepik

Batch cooking can cause you to lose some of your nutrients. Here are the factors that nutrients loss from batch cooking-

Heat exposure – Long-term cooking or high heat can lead to the breakdown and loss of several vitamins, including vitamins C and B, in the cooking liquid or by evaporation. Consider utilising lower heat and shorter cooking periods to reduce nutritional loss.

Nutritional Value affected by heat exposure
Image by freepik

Nutrients that are water soluble – Some nutrients, such as vitamin C and the B vitamins, are water soluble and may leach into the cooking liquid. These nutrients may be lost if this beverage is not drank or included in the final meals. These nutrients may be preserved by adding the cooking liquid to sauces, soups, and stews.

Storage conditions -Proper storage of batch-cooked meals is crucial to retain nutrients. Exposure to light, air, and heat during storage can cause nutrient degradation.

Store food in refrigerator
Image by freepik

Partial cooking times can be tricky to adjust – Partial cook times can be tricky. Some foods, like vegetables, require only partial cooking in order to prevent them from becoming soggy or losing their nutrient ,  flavour or texture as they are frozen and thawed. But it can be challenging to cook everything to the correct stage while keeping it safe to eat.

 

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Food Affect on mental health

Nutritional Impact On Mental Health

Nutritional Impact on mental health – What’s the connection between food and mental health? Basically, what we eat has a direct effect on our brain chemistry, which is what our brains need to be able to do their best. Let’s start by talking about the science that shows there’s a connection between what we eat and our mental health.

The Nutrition we are taking from food direct impact on mental health. A balanced diet that includes nutrients essential for brain function and support a healthy gut is vital for promoting positive mental well being. Conversely, a poor diet high poor diet high in processed foods and lacking essential for brain function.

Food And Mood connection what we eat has a direct impact on mental health
Image by freepik
According to World Health Organisation (WHO) (2019), mental disorders “are
generally characterized by some combination of abnormal thoughts, emotions, behaviour
and relationships with others.” These affect the quality of life of people and some might
appear in early adolescence. The determinants are not only individual capabilities of
coping with emotional challenges, but also social, political, environmental, working
conditions and community support. The WHO also confirms that stress, genetics,
nutrition, perinatal infections and exposure to environmental hazards are contributing
factors to mental disorders.
The Connection Between Food And Mood 
The relationship between food and mood is indeed complex and multifaceted. The nutritional impact of the food we consume plays a crucial role in influencing our mental health and well-being in several ways.
Food has a positive and negative impact on brain health, when you eat good amount of nutrition your body and brain shown positive impact
Image By Freepik

Carbs And Mood   – Carbohydrates are the primary source of energy for the brain. When you consume carbohydrates, they are broken down into glucose, which is used by the brain and other organs as fuel. Maintaining stable blood sugar levels is crucial for optimal brain function. Low blood sugar levels  can lead to fatigue, irritability, difficulty concentrating, and mood swings. Conversely, consuming carbohydrates can help regulate blood sugar levels and improve mood and cognitive function and  The brain requires a steady supply of glucose to function optimally. Complex carbohydrates, such as whole grains, provide a slow and sustained release of glucose into the bloodstream, providing a steady source of energy for the brain. This can help maintain focus, concentration, and overall cognitive function.

Foods high in carbs are an important part of healthy diet
Image By Adobe Stock

 

Protein And Brain Function – Proteins are responsible for building and maintaining the structural components of neurons. For example, cytoskeletal proteins like actin and tubulin help give neurons their shape and provide support for their processes, such as axons and dendrites also protein. Proteins act as messengers to relay signals within and between neurons. Receptor proteins on the surface of neurons bind specific neurotransmitters, initiating a series of biochemical reactions that transmit the signal from the cell membrane to the nucleus, influencing gene expression and other cellular processes.

Protein
Image By Freepik

 

Omega 3 fatty acids – Omega-3 fats, particularly docosahexaenoic acid (DHA), are a major structural component of brain cell membranes. They help maintain the integrity and fluidity of these membranes, allowing for proper communication between brain cells.

Omega-3 fats have anti-inflammatory properties that can help reduce chronic inflammation in the brain. Inflammation is associated with various neurological disorders, including Alzheimer’s disease, Parkinson’s disease, and depression. By reducing inflammation, omega-3 fatty acids may help protect against these conditions and promote overall brain health.

 

Include Omega-3 fatty acids in your diet that will helps prevent heart disease and stroke
Image By Adobe Stock

 

Depression, Immunity And Nutrition – Dietary patterns can affect immune system function and inflammatory responses in the body. For example, a diet high in processed foods, added sugars, and unhealthy fats may promote inflammation and contribute to immune dysregulation. On the other hand, a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been associated with reduced inflammation and improved immune function.

Conclusion – The food we eat has a direct impact on mental health. A balanced diet that includes nutrient essential for brain function and support healthy gut is vital for promoting positive mental well- being. A poor diet high in processed foods and lacking essential nutrients. Paying attention for dietary choices for maintaining good mental health.

 

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Exploring Blood Sugar Levels: HbA1c, Fasting, and Postprandial Measurements

Introduction

When it comes to monitoring blood sugar levels, there are 2 necessary measurements which are used in diabetes management which provide valuable insights : 

  1. HbA1c (glycated haemoglobin)
  2. Fasting/postprandial blood sugar levels

In this blog, we will explore the normal range of these measurements for different age groups and genders. Additionally, we’ll discuss the target levels for individuals with diabetes and pre-diabetes, considering age-related variations.

Normal Range of HbA1c, Fasting, and Postprandial Levels

To understand blood sugar levels better, let’s take a look at the normal ranges for HbA1c, fasting, and postprandial blood sugar levels for different age groups and genders. Please note that these ranges may slightly vary depending on the source and healthcare guidelines of specific countries. 

Table 1: Normal Ranges for HbA1c, Fasting, and Postprandial Levels

Age Group/Gender HbA1c (%) Fasting (mg/dL) Postprandial (mg/dL)
Children (0-12 years) 4.5 – 5.9 70 – 100 <140
Adolescents (13-19 years) 4.5 – 6.5 70 – 100 <140
Adults (20-59 years) 4.5 – 6.5 70 – 100 <140
Older Adults (60+ years) 4.5 – 7.0 70 – 110 <160
Pregnant Women <6.0 60 – 95 <120

Blood Sugar Levels for Diabetic Patients

For individuals with diabetes, achieving and maintaining optimal blood sugar levels is crucial for overall health. Here are the target ranges recommended by healthcare professionals:

Table 2: Target Blood Sugar Levels for Diabetic Patients

Measurement Target Range
HbA1c <7% (varies based on the individual)
Fasting Blood Sugar 80 – 130 mg/dL
Postprandial Blood Sugar <180 mg/dL

Blood Sugar Levels for Pre-Diabetic Patients

Pre-diabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range. It’s essential to manage blood sugar levels effectively to prevent or delay the onset of diabetes. Here are the recommended target ranges for pre-diabetic individuals:

Table 3: Target Blood Sugar Levels for Pre-Diabetic Patients

Measurement Target Range
HbA1c 5.7% – 6.4%
Fasting Blood Sugar 100 – 125 mg/dL
Postprandial Blood Sugar 140 – 199 mg/dL

Conclusion

Monitoring HbA1c, fasting, and postprandial blood sugar levels is vital for maintaining optimal glycemic control and preventing complications associated with diabetes. The normal ranges for these measurements vary based on age, gender, and individual circumstances. 

If you want to learn more about managing your blood sugar levels or are interested in enrolling in a diabetes reversal program, feel free to reach out to the Foodnwellness team. They can provide you with the guidance and support you need on your journey towards better health.

 

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Capsicum Cheela

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Capsicum Cheela

  • Author: Mahima Bansal
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 1
  • Category: Breakfast
  • Cuisine: Multi
  • Diet: Low Calorie

Description

This super quick chilla recipe is very easy to make and also is super healthy to kickstart your day. Besides, this breakfast recipe will be loved by all your family members especially kids because of its amazing taste.


Ingredients

  1. Moong dal – 1 cup
  2. Capsicum – 1 Cup chopped
  3. Coriander Leaves – 2 Strands
  4. Green Chilies – 2
  5. Salt as per tase
  6. Garam Masala – 1/2 tsp
  7. Desi Ghee – for greasing

Instructions

  • Firstly, soak a cup of moong dal overnight.
  • Secondly, add the soaked lentil, water, a cup of freshly chopped capsicum, coriander leaves, and green chilies to a mixer and then grind it to form a chilla batter.
  • Once the batter is ready leave it for 5 minutes, then add salt and garam masala to it.
  • Now heat a pan, pour a tablespoon of desi ghee, and gently pour the mixture.
  • Furthermore, start circulating it into a thin round shape.
  • Let it cook on one side then flip it to another side to cook it.
  • Finally, capsicum chilla is ready to be served hot with homemade chutney.

Notes

The fiber and protein content of Capsicum chilla recipe makes it perfect for weight loss.


Nutrition

  • Serving Size: 1
  • Calories: 156
  • Sugar: N/A
  • Fat: 1.2 gm
  • Carbohydrates: 20 gm
  • Fiber: 4.2 gm
  • Protein: 5.2 gm

Keywords: Breakfast, diet, nutrition, lifestyle, wellness, High fibre, protein, snack.

 

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Metabolism Boosting Juice

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Metabolism Boosting Juice

  • Author: Mahima Bansal
  • Prep Time: 10 - 15 minutes
  • Cook Time: 5-7 minutes
  • Total Time: 15 minutes
  • Category: Breakfast
  • Method: Blending
  • Cuisine: Multi
  • Diet: Low Calorie

Description

A metabolism boosting juice is packed with ingredients that have been proven to have a positive effect on a healthy metabolism. This juice is a metabolism boosting breakfast idea which boosts metabolism and if it happens so fat loss will be good from your body.


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Ingredients

Water – 1/2 cup

Lime – 1

Cucumber – 1/2

Mint leaves – 1/4 cup

35 drops dao drops skinny

Maple syrup – 1 tbsp


Instructions

Blend all the above listed ingredients together and pour in a glass. Add 1-2 ice cubes on top



Nutrition

  • Serving Size: 1
  • Calories: 78
  • Sugar: N/A
  • Fat: N/A
  • Carbohydrates: N/A
  • Fiber: 12 - 15 gm

Keywords: Breakfast, smoothie, fruits, diet, nutrition, lifestyle, wellness, protein, post workout snack, snack.

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How to boost your Metabolism?

Metabolism describes all the chemical reactions in your body that keep one’s body alive and functioning.

Metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells.

High proteins food meal healthy meal for          boosting metabolism

However, Metabolism is often used to describe your Basal Metabolic Rate (BMR) or the number of calories you burn at rest.

The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, sex, body size, and health status.

Following are the 9 ways to boost up your metabolism: –

  1. Eat plenty of protein at every meal

Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It is caused by the extra calories required to digest, absorb, and process the nutrients in your meal.

Photo by Polina Tankilevitch

Protein causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats.

Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting

  1. Drink more water
Photo by Pixabay

People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism. Water can also help fill you up if you are looking to lose weight.

  1. Do a high intensity workout

High intensity interval training (HIIT) involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help you burn more fat by increasing your metabolic rate, even after you have finished your workout. This effect is believed to be greater for HIIT than for other types of exercise.

Photo by Julia Larson

  1. Lift heavy things

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.

  1. Stand up more

Sitting too much can have negative effects on your health. This is partly because long periods of sitting burns fewer calories and can lead to weight gain.

Standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance.

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.

  1. Drink green tea

Green tea has been shown to increase metabolism and fat burning. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning when combined with exercise. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It is thought their metabolism-boosting properties may help prevent a weight loss plateau in people who are losing weight that occurs due to a decrease in metabolism.

  1. Eat spicy foods

Peppers contain capsaicin, a compound that can boost your metabolism. However, many people cannot tolerate these spices at the doses required to have a significant effect.

The effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male. Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.

  1. Get a good night’s sleep

Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes. It has also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety).

  1. Drink coffee
Photo by Chevanon Photography

Caffeine in coffee can help temporarily boost metabolism. Like green tea, it may also promote fat burning. If your goal is weight loss, several studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.

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