You know how your body turns the food and drinks you consume into energy? That’s called metabolism, and it’s pretty important for your health and well-being. It determines how many calories you burn, how much fat you store, and how energetic you feel. The higher your metabolism, the more calories your body uses to keep you going, which can help you stay in shape and avoid getting sick.
But not everyone has a fast metabolism. Some things can slow it down, like getting older, having certain genes, eating poorly, living a sedentary lifestyle, or having some medical issues. Don’t worry, though. There are some natural ways to speed up your metabolism and make it work better for you. Here are six of them.
The Six Ways to Increase Metabolism
Protein is the most important macronutrient for boosting your metabolism. It has a high thermic effect, which means that it requires more energy to digest, absorb, and process than carbohydrates or fats. According to Healthline, dietary protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% percent for fats.
Eating more protein can also help you preserve muscle mass, which is crucial for maintaining a high metabolic rate. Muscle tissue is more metabolically active than fat tissue, so it burns more calories even at rest. Losing muscle mass is a common side effect of dieting, but protein can help prevent this by providing the building blocks for muscle repair and growth.
Some examples of high-protein foods are eggs, chicken, fish, beef, tofu, beans, nuts, and seeds. Aim to eat at least 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound.
Do high-intensity interval training (HIIT)
Engaging in high-intensity interval training (HIIT) entails a distinctive exercise approach characterized by cycling between brief, vigorous bursts of activity and intervals of rest or gentler exertion.
This technique holds the potential to elevate your metabolic rate through heightened oxygen consumption, escalated heart rate, and amplified calorie expenditure not only during the workout itself but also in the post-workout phase.
HIIT can also stimulate the production of human growth hormone (HGH), which helps increase muscle mass and fat burning. Additionally, HIIT can enhance the expression of genes that regulate metabolism and energy expenditure.
To do HIIT, you can choose any exercise modality that you are comfortable with, such as running, cycling, swimming, or jumping rope. Start with a warm-up, then do 20-30 seconds of maximum effort followed by 10-15 seconds of rest or low-intensity activity. Repeat this cycle for fifteen minutes, then cool down.
Lift heavy weights
Another way to increase your muscle mass and metabolism is to lift heavy weights. Resistance training can stimulate muscle growth by creating micro-tears in the muscle fibers that need to be repaired. This process increases your metabolic rate and calorie burn for up to 48 hours after the workout.
Lifting heavy weights can also improve your strength, endurance, posture, bone density, and insulin sensitivity. Moreover, it can prevent sarcopenia, which is the age-related loss of muscle mass and function.
To get the most benefits from lifting weights, you should follow a progressive overload principle, which means that you gradually increase the weight, reps, or sets as you get stronger. You should also vary your exercises, target different muscle groups, and rest adequately between sessions.
Drink green tea
Green tea is one of the healthiest beverages you can drink. It contains antioxidants called catechins that have various benefits for your metabolism. Catechins can increase the breakdown of fat cells and enhance the activity of enzymes that regulate metabolism.
They can also boost the production of norepinephrine, a hormone that stimulates fat burning. Green tea also contains caffeine, which can increase your energy levels, alertness, and calorie burn. Caffeine works synergistically with catechins to enhance their metabolic effects.
According to Medical News Today, drinking three to five cups of green tea per day can increase your metabolic rate by 4-5%. However, the exact amount may vary depending on the type, quality, and brewing method of the tea. You should also avoid adding sugar, milk, or cream to your tea, as they can reduce its benefits and add extra calories.
Drink more water
Water is essential for life and metabolism. It helps transport nutrients and oxygen to your cells, remove waste products from your body, regulate your body temperature, and maintain your fluid balance. Water also plays a role in metabolism by facilitating chemical reactions that produce energy. Drinking more water can boost your metabolism by increasing your thermogenesis, which is the process of generating heat in your body.
This can help you burn more stomach calories. According to Healthline, drinking 17 ounces (0.5 liters) of water can increase your metabolic rate by 10-30% for an hour. Drinking cold water can have an even greater effect, as your body has to use more energy to warm it up. You should also drink water before meals, as it can help you feel fuller and eat less.
Stress can have a negative impact on your metabolism and health. When you are stressed, your body releases a hormone called cortisol, which can increase your appetite, cravings, and fat storage. Cortisol can also interfere with other hormones that regulate metabolism, such as thyroid hormones, insulin, and growth hormone.
To reduce stress and its effects on your metabolism, you should practice some relaxation techniques, such as meditation, yoga, breathing exercises, or massage. You should also avoid or limit the sources of stress in your life, such as work pressure, relationship problems, or financial issues.
Metabolism is the process by which your body converts food and drinks become your power. It affects how many calories you burn, how much fat you store, and how energetic you feel. Having a high metabolism can help you maintain a healthy weight and prevent chronic diseases. There are some natural ways to boost your metabolism and improve your health.
These include eating more protein, doing high-intensity interval training (HIIT), lifting heavy weights, standing up more, drinking green tea, drinking more water, reducing stress, and getting enough sleep.By following these tips, you can increase your metabolic rate and enjoy a healthier and happier life.