10 Ways to Boost Your Metabolism

Boost Your Metabolism

Medically Reviewed by Dr. K on 27 April 2021

Boost Your Metabolism

Increasing your metabolism is the holy grail of weight watchers worldwide, but how quickly your body burns calories is determined by a variety of factors. Some people are born with a fast metabolism. Even when they are resting, men burn more calories than women. After the age of 40, most people’s metabolisms begin to slow gradually. While you can't change your age, gender, or genetics, you can improve your metabolism in other ways. Here are 10 examples.

Build Muscle

Even when you're not doing anything, your body burns calories. People with more muscle have a much higher resting metabolic rate. Each pound of muscle burns about 6 calories a day just to sustain itself, while each pound of fat burns just 2 calories per day. Over time, the slight difference will add up. Muscles all over the body are stimulated during a strength training exercise, boosting the overall regular metabolic rate.

Exercise

Although aerobic exercise does not build big muscles, it will boost your metabolism in the hours after a workout. The key is to keep pushing. High-intensity exercise raises resting metabolic rate faster and for longer than low- or moderate-intensity exercises. Take a more intense gym workout, like HIIT (high-intensity interval training), or implement fast bursts of jogging into your daily stroll to reap the benefits.

Women Exercising
Water

To process calories, your body needs water. Your metabolism can slow down even if you are slightly dehydrated. Adults who drank eight or more glasses of water a day burned more calories than those who drank four, according to one study. Drink a glass of water or unsweetened drink before each meal and snack to remain hydrated. Also, instead of pretzels or nuts, snack on fresh fruits and vegetables, which naturally contain water.

Energy Drinks

Some ingredients in energy drinks can help to speed up your metabolism. They're high in caffeine, which makes your body use more energy. Taurine, an amino acid, is sometimes found. Taurine will help you burn fat by speeding up your metabolism. However, for certain individuals, these drinks can trigger complications such as high blood pressure, anxiety, and sleep problems. They are not recommended for children and teenagers by The American Academy of Pediatrics.

Snack Smart

You can lose weight by eating more often. Your metabolism slows down during meals when you eat big meals spaced out for a long period of time. A small lunch or snack every 3 to 4 hours gets your metabolism revved up, allowing you to burn more calories during the day. People who snack on a regular basis eat less at mealtime, according to some studies.

Spices

Spicy foods contain natural chemicals that can speed up metabolism. Adding a tablespoon of diced red or green chili pepper to your food can help you burn more calories. While the effect is likely to be temporary, if you eat spicy foods often, the benefits may accumulate. Red pepper flakes can be added to pasta dishes, chili, and stews for a quick boost.

Protein

When you eat protein, your body burns a lot of calories than when you eat fat or carbohydrates. Replace certain carbohydrates with healthy, protein-rich foods as part of a healthier diet to increase metabolism at mealtime. Lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy goods are also great sources of protein.

Protein

Black Coffee

You probably love the energy and concentration benefits of coffee if you're a coffee drinker. One of coffee's advantages, if consumed in moderation, maybe a short-term increase in metabolic rate. Caffeine will make you feel less exhausted when exercising and also improve your stamina.

Green Tea

Caffeine and catechins, which have been proven to rev up the metabolism for a couple of hours, are both found in green tea and oolong tea. Drinking 2 to 4 cups of either tea can cause the body to burn 17% more calories during moderately intense exercise for a short period of time, according to research.

Avoid Crash Diets

Crash diets, which consume less than 1,200 calories per day (if you're a woman) or 1,800 calories per day (if you're a man), are bad for someone trying to speed up their metabolism. These diets can help you lose weight, but they do so at the cost of healthy nutrition. It also has the potential to backfire because it causes muscle loss, which slows your metabolism. As a result, your body burns fewer calories and gains weight more quickly than when you started the diet.

Sources

Referenced on 16.4.2021

  1. Acheson, K. The American Journal of Clinical Nutrition, May 1980.
  2. Arria, A. The Journal of the American Medical Association, Jan. 25, 2011.
  3. Glade, M. Nutrition, October 2010.
  4. Halton, T. Journal of the American College of Nutrition, October 2004.
  5. McKinley Health Center, University of Illinois: “Breaking Down Your Metabolism."
  6. Medscape: “Increasing Basal Metabolic Rate Through Exercise."
  7. National Council on Strength & Fitness: “A Pound of Muscle Burns 30-50 Kcal/Day, Really…"
  8. The American Academy of Pediatrics Committee on Nutrition and Council on Sports Medicine and Fitness. Pediatrics, published online May 29, 2011.
  9. Rutherford, J. International Journal of Sport Nutrition and Exercise Metabolism, August 2010.
  10. The Hormone Foundation: “The Hormone Foundation’s Patient Guide on Metabolic Risk: Primary Prevention of Cardiovascular Disease and Type 2 Diabetes."
  11. University of North Texas: “Energy Drinks: Helpful or Harmful?"
  12. Venables, M. The American Journal of Clinical Nutrition, March 2008.
  13. Westerterp-Plantenga, M. Physiology & Behavior, Aug. 30, 2006.
  14. Woodland, K. Medicine & Science in Sports & Exercise, supplement, 1996.
  15. https://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

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