How To Increase Metabolism – Best Ways To Achieve It Faster
Do you want to know how to boost metabolism? Scientists tend to define the term metabolism as the series of chemical processes that our cells go through so that they can turn the calories in our food into the energy we need to breathe, move, and in general just live our lives.
However, most people tend to regard metabolism and the metabolic rate as the same. The two terms refer to how quickly we burn calories.
So if you have a high metabolism, you burn off more calories. When you can burn off more calories, you have fewer unused calories that turn into fat. What’s more, there are some lucky people out there with metabolic rates so high that they can eat a lot and never seem to gain weight.
Not everyone has a high rate of metabolism, however. Also, our metabolism is partly determined by genetics, and there really isn’t much we can do about the genes we inherit. On the other hand, it’s not all about genetics either. You can rev up your metabolism if you know what to do. If you don’t know, then these tips will help you out a lot!
Here are Some Scientifically-backed Tips on How to Boost Metabolism:
1. Consume More Protein
Did you know that whenever you eat, you generally boost your metabolism for a few hours? This consequence of eating is referred to as the thermic effect of food (aka TEF). That’s simply the technical term to how our bodies need to digest the food, absorb the food, and process the nutrients you get from your food. Your body needs extra calories to power all of these processes.
It turns out that different nutrients result in different TEF improvements. Among all nutrients, it’s been found that your intake of protein causes the greatest increase in TEF. Fats can boost it by a maximum of 3%, though sometimes there’s no change at all. For carbs, the metabolic rate increase ranges from 5 to 10%. With protein, this goes from 15% to 30%. That’s 10 times increase caused by fat.
When you eat more protein, you can also help avoid the decrease in metabolism that usually accompanies weight loss. When you lose weight, you just don’t lose the extra fat. Normally, you also lose some muscle mass too. However, the protein helps your body retain the muscle so that you only lose excess fat instead.
By the way, eating more protein even makes you feel more sated and full. This can really help you from overeating and craving for food at odd hours.
So if you want to know how to increase your metabolism every time you eat, one tip is to include protein-rich foods like meat and fish in your every meal. Try to balance your diet so that protein makes up 30% of your nutrient intake. You may end up losing as many as 400 extra calories each day.
2. HIIT Workouts
In the old days, people tended to exercise by exerting the same amount of effort the whole time. For example, joggers ran at a constant pace for miles. It’s been discovered, however, that this method doesn’t work as well as HIIT workouts. HIIT refers to high intensity interval training, which involves fast and extremely intense bursts of effort punctuated by short times of rest.
In other words, you don’t run at a constant pace around the track. Instead, you sprint for 50 or 100 meters and then rest, before you do the same cycle again and again.
If you’re determined to lose weight, then you’re better off with HIIT training because it’s been found to be more effective in burning off fat. What’s more, it also increases your metabolic rate even after you finish your workout.
So when you do HIIT training at your gym and then you’re back at work in your office, your sitting metabolic rate is higher than if you did another type of workout.
3. Increase Drinking Cold Water
Everyone knows that you need water to live. In fact, you’ll die faster without water than if you’re without food. It’s that important for your well-being. Unfortunately, some people insist on drinking sodas and other sugared liquids as a substitute for water.
It’s true that you won’t die of thirst, but the problem is that the sugar in the liquid contains lots of calories that mess up your weight loss efforts.
It’s also true that drinking lots of water can boost your metabolism for a while, just like protein can. Studies have revealed that drinking half a liter of water (that’s about 17 ounces) can boost your metabolism by 10% to 30% for the next hour or so.
If you want to learn how to raise metabolism when you drink water, you may as well drink it cold. Your body then uses energy (and burns more calories) to heat up the cold water to match your body temperature. Besides, it’s better to drink cold water because it tastes better, doesn’t it?
If you’re going to drink half a liter of water and you’re on a diet, the best time to do so is before you eat a major meal. One study discovered that doing this can result in losing 44% more weight. It fills you up right before you eat, so you don’t end up eating too much at mealtimes.
4. Lift Heavy Things
The most effective way to add muscle to your body is to lift weights. Lifting weights is also one of the most effective ways to increase metabolism.
That’s because your muscles are generally more needful of energy than fat, so it makes sense that when you build bigger muscles, your metabolism increases as a result. Even when you’re at home watching TV, you’re burning off more calories per minute the bigger your muscles are.
Weightlifting is also an effective countermeasure to the unpleasant side effects of weight loss. When you lose weight, you also lose muscle mass. Your metabolism drops as well, as your body slows down to compensate for the weight loss. When you lift weights, you can prevent muscle loss and counteract the decrease in metabolism.
5. How to Speed up Metabolism by Staying Active
Many current health experts decry the general tendency of so many people to just sit around all day. Many works at their desks for at least 8 hours a day, then they rest by the lounge on a couch to watch TV. After that, they spend another 8 hours prone in bed sleeping.
The problem with the general state of inactivity is that by not exerting effort, you’re not burning off calories. Of course, working on a desk often can’t be helped. But you don’t have to sit around all the time. Instead, you should spend as much time possible standing.
Right now, you can even buy a standing desk so you can work at your desk without sitting down. By standing up when your work, you can boost your metabolic rate. An afternoon spent on your feet burns up an extra 170 calories than when you’re sitting down.
6. Eat Spicy Foods
Aside from more protein and more water in your diet, you can also benefit from eating more spicy foods too. The benefits aren’t really all that dramatic in terms of the number of calories you burn, but when it comes to weight loss every little thing helps.
Eating peppers can boost your metabolism because they contain a substance called capsaicin. At the proper doses, this helps you burn off about 10 calories for each meal. Over the years, these minute effects can add up.
Besides, the spicy taste can remind you that you’re doing your best to lose weight. That’s the sort of motivation that can help you keep to your diet.
7. Drink Green Tea
Drinking tea is one of the more popular ways of helping with your weight loss efforts. Green tea and oolong tea don’t contain too many calories. So you can get a pick-me-up drink that can supplement your weight management and weight loss efforts.
However, these teas can also help with weight loss by boosting your metabolism. The tea can help convert some of your body fat into free fatty acids. These, in turn, can boost the rate your body burns fat by as much as 10% to 17%.
One study found that drinking 2 to 4 cups of green tea can burn off an extra 50 calories per day. Another study revealed that drinking 3 to 5 cups of green tea can reduce your body weight by 4.6 pounds after 12 weeks. So if you weigh 250 pounds, after drinking green tea or 3 months you can lose 11.5 pounds.
Though this may not work for everyone, it doesn’t hurt. Besides, they taste great and they wake you up for work while they also relax you too.
8. Plenty of Sleep
One incontrovertible fact is that most adults are overweight. It’s also a fact that most people are so busy that they’re not getting enough sleep. Now it’s been found that these two factors aren’t coincidental. They’re actually linked.
It has been found that lack of sleep can contribute to a slower metabolism. That’s not the only effect that sleep deprivation has on weight loss, however. It’s linked to higher blood sugar levels and insulin resistance that can increase the chances of type 2 diabetes. Not getting enough sleep can also make you feel hungrier and less full.
So if you want to learn how to get a fast metabolism, you can always just sleep it off! While many adults can function with just 6 hours of sleep, that’s not enough if you want a faster metabolism. You need 8 hours to be sure.
9. Cook With Coconut Oils
It has long been known that frying your food with cooking oil filled with fats isn’t exactly the healthiest cooking method around. The fats in the cooking oil add more calories to the meal, and your “bad” cholesterol level also increases. But how can you avoid eating fried food when they’re so tasty?
One way is to simply replace your regular cooking oil and butter with coconut oil instead. The coconut oil has a large amount of medium-chain fats, unlike other cooking oils that have long-chain fats. With medium-chain fats, you can boost your metabolism by as much as 12%, which is much higher than the 4% metabolic increase you see with long-chain fats.
This may result in a small improvement on your metabolism, but a bunch of small changes can end with a large overall improvement.
10. Avoid Alcohol
Alcohol is also one of the main suspects for being overweight. That’s especially true for beer and mixed drinks that contain lots of calories. However, there’s another problem—alcohol can really decrease your metabolic rate by a lot.
Some people think that 2 bottles of beer aren't all that bad. Sure, if you’re fairly tolerant to alcohol that won’t get you drunk. But aside from the calories, the problem is that those 2 beers can slow down your metabolic rate by as much as 73%! In other words, when you’re supposed to burn off 100 calories after a certain time, your body instead burns off 27 calories over that same period of time.
This happens because your liver turns the alcohol from your beer into acetate. This acetate can be used by your body as a source of energy. So instead of burning off the fat cells in your body for energy, this acetate stands in for the role.
All these tips emphasize one clear fact that you must face: it’s not all about genetics when it comes to your metabolism. You have the power to boost the rate of calorie burning your body can do, if only you exert some effort. You can learn how to boost metabolism - and then you need the determination to do everything that you can do to encourage your body to burn off calories and excess fat faster and more efficiently.