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

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 metabolic rate by 15-30%, carbs by 5-10% and 0-3% for fats. Eating protein makes you feel full and prevent overeating.

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

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

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

healthline.com

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Key Ideas

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 metabolic rate by 15-30%, carbs by 5-10% and 0-3% for fats. Eating protein makes you feel full and prevent overeating.

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 water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.

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.

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 the drop in metabolism that occurs during weight loss.

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.

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 10-17%.

Eat Spicy Foods

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

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 sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

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.

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 raise it by 4%.

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.
Dopamine Functions

Dopamine is an important chemical messenger that plays several important roles in the brain and body:

  • It influences moods and feelings of reward and motivation: When&nbs...
Increase dopamine levels naturally

They are generally well regulated by the body, but there are a few diet and lifestyle changes you can make to boost your levels naturally:

  • Eat lots of protein
  • Eat less saturated fat
  • Consume probiotics
  • Exercise often
  • Get enough sleep
  • Listen to music
  • Meditate
  • Get enough sunlight
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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Metabolism

It refers to the thousands of chemical reactions that turn what we eat and drink into fuel in every cell of the body. These reactions change in response to our environments and behaviors, an...

How The Body Uses Calories
  • Basal metabolism is the energy our body needs to keep our cells working and accounts for 65-80% of most adults' caloric consumption.
  • The thermic effect of food is the energy our body uses to process food and accounts for 10% of most adults' caloric consumption.
  • Physical activity accounts for 10 - 30 % of most people’s caloric consumption .
Controlling Your Own Weight

Not everyone overeats and becomes overweight, and not everyone who becomes overweight or obese develops illnesses like diabetes or heart disease. 

There was never a special diet, exercise regimen, or supplement that worked universally to control weight. Through trial and error, we have to discover habits and routines we can stick with that help us eat less and move more. 

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Your metabolism

It is in every cell in your body. It refers to a series of chemical processes in each cell that turn the calories you eat into fuel to keep you alive.

The body's major organs — th...

How we burn energy

There are 3 main ways:

  • the basal metabolism, the energy used for your body's basic functioning while at rest
  • the energy used to break down food (also known as the thermic effect of food)
  • the energy used in physical activity.

Most of the energy you burn is from your resting metabolism.

Metabolism variations

Metabolism can vary a lot between people, and researchers don't understand why.

2 people with the same size and body composition can have different metabolic rates. One can consume a huge meal and gain no weight, while the other has to carefully count calories to not gain weight.

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Fasting....

...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from...

Intermittent fasting for weight loss

When we fast, Insulin levels fall, signaling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.

In essence, intermittent fasting allows the body to use its stored energy. 

Health benefits of intermittent fasting
  • Weight and body fat loss
  • Lowered blood insulin and sugar levels 
  • Possibly reversal of type 2 diabetes
  • Possibly improved mental clarity and concentration
  • Possibly increased energy
  • Possibly increased growth hormone, at least in the short term
  • Possibly an improved blood cholesterol profile
  • Possibly a reduction in the risk of Alzheimer’s disease 
  • Possibly longer life
  • Possibly activation of cellular cleansing by stimulating autophagy
  • Possibly reduction of inflammation

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HIIT: high-intensity interval training
HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.

Skipping Breakfast

Researchers say breakfast doesn't kickstart the metabolism and may not be the most important meal of the day. Different studies have found that skipping breakfast doesn’t lead to weight increase an...

"Hot" Workouts

They won't really help you lose weight. Research suggests regularly sleeping in colder temperatures may be optimal for weight loss as they stimulate the production of brown fat, the "good" fat. Brown fat keeps us warm by burning through "bad" fat stores.

Turn down the heat at night. You'll trim your belly and your heating bills.

Tongue-Scorching Peppers

Hot sauce can boost your metabolism. But research suggests that more-palatable, mild peppers may have the same calorie-burning potential.

Pack your salads and stir-fry with sweet peppers-including bell peppers, pimentos, rellenos, and sweet banana peppers. They're just as effective as the hot stuff.

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Ketosis
... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...
Benefits of a Ketogenic Diet
  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.
Do Not Eat on a Keto Diet
  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

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