Metabolism is the process that’s happening within your body in which calories are burned to get rid of unwanted fat. Through metabolism, the food you eat is broken down and converted into energy to enable the proper functioning of your body.
When more calories were burnt, that means that your metabolism is at its best. However, there are several factors that affect the metabolism of an individual such as body size, gender, age and genes. The basal metabolic rate or BMR depends on the daily energy requirements of your body.
Some people have slow metabolism while others have a faster metabolism. As a person gets older, there’s a tendency that the BMR may decrease. It’s because older people tend to lose muscle and gain fat. Generally, men have a faster metabolism than women as they have heavier bones, less body fat and more muscle mass.
14 Easy Ways to Speed up Your Metabolism
1. Eat enough
Start your day right by eating enough of what your body needs. It’s not true that consuming few calories is the best solution to losing weight.
It can cause nutritional deficiencies as you’re starving your body. If you want to lose weight, the best thing to do is to increase your metabolism and this is possible by following a simple diet and performing exercises. Read Calories in Fruits and Vegetables.
2. Choose the Best Workouts
Another way to rev up your metabolism is to perform the best workout such as interval training. You can also do biking, running and walking alternately at different intense speeds. Start at low speed and as you get better, increase the intensity and amount of time gradually.
3. Use Dietary Fat
To maximize your metabolism, it’s necessary to use dietary fat or healthy oils. They can help in quashing hunger while speeding up the absorption of nutrients in your body. Olive oil is one of the healthy oils as it increases the production of serotonin and is also loaded with antioxidants that can prevent many diseases.
4. Sip a cup of coffee
Caffeine fuels up the nervous system thus improving your breathing and heart rate. Drinking a cup of caffeinated coffee helps in increasing the metabolic rate of an individual by 16 percent as compared to drinking decaf coffee.
5. Drink more water
Drinking more water increases the metabolic rate by 30 percent and makes the burning of fat faster. Likewise, you should also drink water as you woke up at night to give a jolt to your metabolism.
A Clinical Research Center in Berlin found that after you drink 17 ounces of water – Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.
Keep in mind that during sleeping the metabolic function of your body slowed due to no food and drink intake. Thus, drinking water in the middle of the night can energize your inner furnace making your body ready for the day.
6. Take lean protein during breakfast
It is said that breakfast is the most important meal of the day. This is true as long as you’re taking in lean protein and fiber as well as other nutrients.
Lean protein helps in burning more calories as you consume carbs or fat. Otherwise, if you’re eating doughnuts during breakfast, it won’t kick-start your metabolism. You must consume at least 30 grams of protein at every meal.
7. Brew some green tea
Green tea is considered a metabolism potion as it can easily fire up metabolism. It’s because green tea contains ECGC that aids in fat burning. If your metabolism is working properly, it is expected that you’ll burn more fat. Drinking brewed green tea diligently will provide the best possible results.
8. Undo damage with calcium
Calcium plays a significant role in increasing the metabolic rate and eventually eliminates fat more efficiently. This can be possible by eating a snack that is calcium-rich such as low-fat yogurt or milk.
9. Select organic produce
The metabolic rate of an individual is greatly affected by the hunger hormones, growth and thyroid hormones, insulin and appetite. Consuming organic produce works great to boost your metabolism. This means that you must buy and consume organic products that are pasture-raised or grass-fed.
10. Have some heat
The mouth-searing property of chili peppers can also boost your metabolism. Consuming about a tablespoon of chopped red chilies can fire up the activity of the sympathetic nervous system.
It leads to a spiking of metabolism of about 23%. There are many ways to eat chilies such as adding it to salsas or as a topping on pizzas and pasta.
11. Stop Stressing
Research revealed that stress can slow your metabolism which may lead to weight gain. To boost your metabolism, you must quit stressing. Smiling and laughing can effectively suppress stress hormones.
12. Drink Oolong tea
This is a traditional Chinese tea that is rich in antioxidants. It keeps the cholesterol level normal and helps in proper digestion. Drinking oolong tea is also effective in boosting your metabolism. It contains catechins(1) that stimulate your body to metabolize fat, thus boosting weight loss.
13. Eat Salmon
The best fish recommended to rev up your metabolism is salmon. It is packed with anti-inflammatory properties that prevent inflammation of the thyroid gland. Likewise, the omega-3 fatty acid(2) present in salmon helps in burning more fat.
14. Sleep early
An inadequate number of hours sleeping can lead to various metabolic issues. It can cause a lack of appetite, burn fewer calories and increase cortisol levels. If you want to improve your metabolism, the best thing to do is to hit the sack early (3).
As mentioned above, each person has different metabolism as affected by several factors. If you belong to a group that has a slower metabolic rate, you must follow the guidelines discussed above.
However, the effect may vary from one person to another and may respond to each product differently.
Additionally, you must also consider doing a physical activity so that you can burn more calories (4). Keep in mind that if you’re active, you can burn more calories thus boosting your metabolism.
According to experts, a large percentage of success in boosting metabolism depends on you. Therefore, you should modify your lifestyle to improve your metabolic rate and you must start now!
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.