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10 Easy Ways to Boost Your Metabolism (Backed by Science)

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https://www.healthline.com/nutrition/10-ways-to-boost-metabolism

healthline.com

10 Easy Ways to Boost Your Metabolism (Backed by Science)
Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

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Eat Plenty of Protein at Every Meal

Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metaboli...

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Drink More Cold Water

Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.

Drinking w...

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Do a High-Intensity Workout

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

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Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can increase your metabolism, making you burn more calories.

Lifting weights will help you retain muscle and prevent ...

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Stand up More

Long periods of sitting burn fewer calories and can lead to weight gain.

If you have a desk job, try standing up for short periods. You can also invest in a standing desk.

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Drink Green Tea or Oolong Tea

Some studies found green tea and oolong tea can increase metabolism by 4-5%. The teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10...

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Eat Spicy Foods

Capsaicin, found in peppers, can boost your metabolism. At acceptable doses, pepper can burn ten additional calories per meal.

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A Good Night's Sleep

Lack of sleep is linked to an increase in the risk of obesity.

A lack of sleep has been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. Not enough ...

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Drink Coffee

Caffeine in coffee can boost metabolism by 3-11%. It also promotes fat burning. However, coffee affects lean women more, with fat burning by 29% compared to only 10% for obese women.

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Using Coconut Oil

The medium-chain fats in coconut oil increase your metabolism more than the long-chain fats found in foods like butter.

Medium-chain fats increase metabolism by 12%, while long-chain fats...

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SIMILAR ARTICLES & IDEAS:

Metabolism

It is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body functioning by converting the food and nutrients you consume into energy.

Age And Metabolism

Age affects metabolism, making it slow over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or hard it is for people to gain or lose weight.

A slow metabolism burns fewer calories, thus storing more fat; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.

Tips For Increasing Metabolism

  • Add high-intensity interval training to your regular routine
  • Eat proteins as they have a high thermic effect and take longer to be burned and absorbed by the body. Your metabolism increases when you eat and process food, a process called 'the thermic effect of food.'
  • Do weight training. It increases muscle mass thus boosting metabolism.
  • Drink green tea. Studies show it contains compounds that increase the calories and fat you burn. 

Ketosis

... is a natural state of the metabolic process. When a person has reached ketosis, their body is burning stored fat instead of glucose.

7 tips to get into ketosis

  • Increase physical activity
  • Reduce carbohydrate intake significantly
  • Fast for short periods
  • Increase healthful fat intake
  • Test ketone levels
  • Maintain a high protein intake
  • Consume more coconut oil as this may help to increase ketone levels.

Ketosis in summary

  • Ketosis is a natural state for the body to be in from time to time. When it occurs, the body burns its fat reserves as energy.
  • Maintaining a state of ketosis for short periods involves minimal risk. However, people with type 1 diabetes should avoid ketosis due to an increased risk of complications.
  • People should also avoid being in ketosis long-term, as they may experience fatigue and nutritional deficiencies.
  • Making several dietary and lifestyle changes can help a person get into ketosis faster.

Intermittent Fasting (IF)

Intermittent Fasting (IF)

The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat...

Approaches to intermittent fasting

  • Skipped meals - when you skip over a meal to induce extra time of fasting. 
  • Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
  • 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.

Autophagy definition and benefits

The process by which the cell devours itself.

  • Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. 
  • Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time. 
  • Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.

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