The term metabolism describes all of the chemical reactions that occur in the body to keep you functioning and alive. However, the term is often used interchangeably with the number of calories you burn (metabolic rate). The higher the metabolic rate, the easier it is to lose weight and stay fit. Having a high metabolism also gives you more energy and makes you feel great.
Here are a few tips and tricks to boost your metabolism:
Consume Plenty of Protein
When you eat food, your metabolism automatically increases for a couple of hours because your body burns more calories while absorbing, digesting, and processing the nutrients you get. This process is called the Thermic Effect of Food (TEF).
Protein is known to generate the highest levels of TEF. Compared to other food sources, protein causes a 15% to 30% increase in metabolic rate. Plus, eating protein can also prevent you from overeating because it instantly makes you feel full.
Drink Cold Water
Drinking cold water is a better substitute for consuming sugary drinks because sugar-filled drinks contain high doses of unhealthy calories. Thus, by increasing the intake of water, you automatically consume fewer calories and increase metabolism. Another advantage of drinking cold water is that calorie-burning can be greater because the body uses extra energy to heat the cold water according to body temperature.
High-intensity workouts comprise quick and strenuous bursts of energy and activity. Strenuous activity can increase the metabolic rate and help you burn large amounts of fat even after finishing the exercise.
The effects of a high-intensity workout are far greater than any other form of exercise. You will also be able to reduce weight faster. High-intensity workouts include cardio training, running or sprinting, or weight lifting.
Lift Heavy Objects
Fat is not as metabolically active as muscle; thus, muscle building can significantly boost your metabolism. This implies that you will be able to burn more calories every day. Lifting heavy objects, such as dumbbells, will help you retain and build muscle mass and prevent the drop in metabolism that can occur due to weight loss.
Eat at the Right Time
Our bodies rely on regularity, equilibrium, and balance. Eating at consistent times can help increase and maintain the level of metabolism. If you stay on without eating for long periods of time, your body will burn calories at a slower speed, causing you to store more fat cells. Therefore, by eating at consistent times, you will maintain your weight and reduce extra fat.
Stand Up More Often
Standing too much is bad for your health but not standing up enough is worse. This is partly because sitting for long periods of time can lower metabolism and burn fewer calories, leading to weight gain. If you are at the office for most of the day, try standing up from your desk regularly. This will help you burn additional calories and increase your metabolism.
Drink Green Tea
Studies have proved that the effects of green tea can sharply increase metabolism. This is because green tea helps break down some of the fat stored in the body and convert it into fatty acids that boost the fat-burning process by at least 10% to 17%. Plus, since green tea has few calories, it is healthy for weight maintenance and weight loss. However, the effect of green tea does not apply to everyone. Some studies have discovered that green tea may not affect certain individuals at all, or the effects may be variable or small.
Avoid Crash Diets
Crash diets – which involve consuming less than the average calorie count for men and women – are bad for various reasons, including boosting metabolism. Although these diets may effectively lose weight, they come at the cost of low metabolic rates and a lack of nutrients. Losing muscle mass leads to a reduced level of metabolism and burns fewer calories.
Eat Spicy Food
Consuming spicy food, such as food that contains pepper, can help increase metabolism. However, it is not recommended for those who are unable to tolerate high levels of spice. Eating pepper burns about 10 extra calories and aids in weight loss. Adding spices to your food may not significantly impact metabolism alone, but combining different strategies for boosting metabolism might help.
Get Quality Sleep
Lack of sleep can cause a person to gain weight and become obese. This happens due to the effects of sleep deprivation on metabolic rate. Other drastic effects of lack of sleep include diabetes due to increased blood sugar levels.
Use Coconut Oil Instead of Cooking Fats
It is a well-known fact that cooking oil contains high amounts of medium-chain fats. This form of fat is known to improve the metabolism level compared to longer chains of fat found in other cooking sources, such as butter. Medium-chain fat increases the metabolism level by at least 12% compared to long-chain fat, with just a 4% increase. Therefore, replacing some of your cooking fats with coconut oil can have drastic results in the level of metabolism.
Caffeine can increase metabolism by at least 3% to 11%. In addition, caffeinated drinks, such as coffee, also promote weight loss. However, coffee typically works wonders for lean people compared to obese individuals. It can increase the fat-burning process by at least 29% in lean adults, hence, helping you lose weight faster.
The Bottom Line
Incorporating these tips into your daily routine and making small lifestyle changes can go a long way by increasing your metabolism. Having a higher metabolism can help you stay fit and active by giving you more energy, and it can also aid in your weight loss journey.