10 Effective Ways to Speed Up Metabolism

10 Most Effective Methods to Speed Up Metabolism

Expert Dietitian Özge Uçucu / 2021-09-26

I am sure that you are all familiar with concepts such as metabolic rate, metabolic age, and metabolism-boosting tea. Accelerating the metabolism during the diet process is an important condition for fat burning and muscle gain.

So what is metabolism? Metabolism is a term that describes all 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. The higher it is, the more calories you burn and the easier it is to lose weight and lose weight. Having a high metabolism can give you energy and make you feel better.

Here are 10 effective ways to speed up metabolism:

1. Take care to consume protein at every meal.

Eating speeds up your metabolism for a few hours. This is called the thermic effect of food (TEF). It comes from the extra calories needed to digest, absorb and process the nutrients in your food. Protein is the nutrient that causes the most increase in TEF. It increases your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats. Eating protein has also been proven in studies to help you feel fuller and even prevent you from overeating. Eating more protein can also reduce the drop in metabolism often associated with fat loss. This is because it reduces muscle loss, a common side effect of dieting.

2. For colder water.

Drinking water is one of the effective methods of accelerating metabolism. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10-30% for about an hour. This calorie-burning effect can be even greater if you drink cold water, as your body uses energy to warm it up to body temperature. Plus, research shows that drinking water half an hour before a meal can help you eat less. In a study of overweight adults, those who drank half a liter of water before their meals lost 44% more weight than those who did not.

3. Do high-intensity exercise.

High-intensity interval training (HIIT) involves quick bursts of very intense activity. It can help you burn more fat by increasing your metabolic rate even after your workout is over. This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat. A study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 2kg and belly fat by 17%.

4. Lift weights.

Muscle is more metabolically active than fat, and gaining muscle can help increase your metabolism. This means you'll burn more calories each day, even when you're resting. Lifting weights will also help you maintain muscle and combat the metabolism drop that can occur during weight loss. In one study, 48 overweight women were placed on an 800-calorie-a-day diet with no exercise, no aerobic exercise, or resistance training. Women who did post-diet resistance training maintained their muscle mass, metabolism, and strength. Individuals with similar physiological characteristics also lost weight when they only dieted, but lost muscle mass and experienced a decrease in metabolic rate. Lifting weights is important for gaining and maintaining muscle. A higher amount of muscle results in a higher metabolism.

5. Get up more.

Sitting too much is bad for your health. Some health commentators have even called it the "new smoking". This is partly because longer periods of sitting burn fewer calories and can lead to weight gain. In fact, standing up in an afternoon at work can burn an extra 174 calories, compared to sitting up. If you have a desk job, try standing up for short periods of time to break up your sitting time.

6. Drink green tea or oolong tea.

Studies have shown that green tea and oolong tea increase metabolism by 4-5%. These teas help convert some of the fat stored in your body into free fatty acids, which can increase fat burning by 10-17%. Because they are calorie-free, drinking these teas can be good for both weight loss and weight loss. It's thought that its metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a drop in metabolism. However, some studies have found that these teas do not affect metabolism. Therefore, the effects may be minor or only applicable to some people.

7. Include more spices in your meals.

Peppers contain capsaicin, a substance that can speed up your metabolism. However, many people cannot tolerate these spices in the doses needed for them to have a significant effect. One study of acceptable doses of capsaicin predicted that eating chili peppers would burn about 10 additional calories per meal. Over 6.5 years this could result in a 0.5kg weight loss for an average weight man. On its own, the effects of adding seasoning to your food can be pretty minor. However, it can provide a small advantage when combined with other metabolism-boosting strategies.

8. Get a good night's sleep.

Lack of sleep is linked to a large increase in the risk of obesity. This may be due in part to the negative effects of sleep deprivation on metabolism. Insomnia is also linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes. It has also been found to increase the hunger hormone ghrelin and decrease the satiety hormone leptin. This may explain why many sleep-deprived people feel hungry and struggle to lose weight.

9. For coffee.

Studies have shown that the caffeine in coffee can increase metabolism by 3-11%. Like green tea, it also promotes fat burning. However, this seems to affect thin people more. The effects of coffee on metabolism and fat burning may also contribute to successful weight loss and maintenance.

10. Try the coconut oil alternative as a liquid oil.

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase your metabolism more than 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 only increased metabolism by 4%. Because of coconut oil's unique fatty acid profile, replacing some of your other cooking oils with this one can have modest benefits for weight loss.

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