deepstash
Beta
10 Easy Ways to Boost Your Metabolism (Backed by Science)
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.
1368 SAVES
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
Remember anything
IDEA EXTRACTED FROM:
10
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:
3
Key Ideas
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.