HOW TO SPEED UP METABOLISM
If you are looking for great new ways to speed up your metabolism, then you will love these ten simple ways to boost your metabolism.
Metabolism is the term for all the chemical reactions in your body.
These chemical reactions keep your body alive and functioning.
In any case, the word metabolism is often used interchangeably with a metabolic rate or the number of calories you burn.
The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.
Having a high metabolism can also give you energy and make you feel better.
How do we speed up metabolism? Here are ten easy ways to increase your metabolism.
1. Eat plenty of protein at every meal
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (tef). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the most significant rise in tef. It increases your metabolic rate by 15– 30%, compared to 5– 10% for carbs and 0– 3% for fats.
You need protein to maintain lean muscle. Try adding 3 ounces of lean meat, two tablespoons of nuts, or 8 ounces of low-fat yoghurt, to each meal or snack. Protein can up post-meal calorie burn by as much as 35%.
Eating protein has also been shown to help you feel more full and prevent you from overeating.
One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.
2. Drink more cold water
Individuals who drink water instead of sugary drinks are 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.
Be that as it may, drinking water may also speed up your metabolism temporarily.
Studies have shown that drinking 17 oz (0.5 litres) of water increases resting metabolism by 10– 30% for about an hour.
This calorie-burning effect maybe even more significant if you drink cold water, as your body uses energy to heat it to body temperature.
Water can also help fill you up. Studies show that drinking water half an hour before you eat can help you eat less.
One study of overweight adults found that those who drank half a litre of water before their meals lost 44% more weight than those who didn't.
3. Complete a high-intensity workout
High-intensity interval training (HIIT) involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.
This effect is believed to be better for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat.
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.
4. Lift heavy things
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.
This means you will burn more calories each day, even at rest.
Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.
In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training.
After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.
5. Stand up more
Sitting too much is bad for your health.
Some health commentators have even dubbed it "The new smoking." this is partly because long periods of sitting burn fewer calories and can lead to weight gain.
Compared with sitting, an afternoon of standing up at work can burn an extra 174 calories.
On the off chance that 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 invest in a standing desk.
6. Drink green tea or oolong tea
Green tea and oolong tea have been shown to increase metabolism by 4– 5%.
They contain a plant compound called eggs, which promotes fat burning.
These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10– 17%.
As they are low in calories, drinking these teas may be suitable for both weight loss and weight maintenance.
It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
Notwithstanding, some studies find that these teas do not affect metabolism. Along these lines, their effect may be small or only apply to some people.
7. Eat spicy foods
Peppers contain capsaicin, a substance that can boost your metabolism.
Be that as it may, many people can't tolerate these spices at the doses required to have a significant effect.
One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around ten additional calories per meal. More than 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male.
Alone, the effects of adding spices to your food may be quite small. Be that as it may, it may be slightly useful when combined with other methods to speed up your metabolism.
8. Get a good night's sleep
Absence of sleep is linked to a significant increase in the risk of obesity.
This may partly be caused by the adverse effects of sleep deprivation on metabolism.
Absence of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both connected to a higher risk of developing type 2 diabetes.
It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin.
This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
9. Drink coffee
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by up to 12%. The antioxidant catechins in tea are widely credited with providing the boost. Like green tea, it also promotes fat burning.
However, the effects seem to affect lean people more. In one study, coffee increased fat burning by 29% for slim women, but only 10% for obese women.
Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
10. Supplant cooking fats with coconut oil
Dissimilar to other saturated fats, coconut oil contains a lot of medium-chain fats.
Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter.
In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.
Because of the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.