Metabolism is the process 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 are burnt, your metabolism is at its best. However, several factors affect an individual’s metabolism, 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 a 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 – Scientifically Proven Superchargers
1. Eat enough
Start your day right by eating enough of what your body needs. It’s not true that consuming a 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 a low speed and gradually increase the intensity and amount of time as you get better.
3. Use Dietary Fat
To maximize your metabolism, it’s necessary to use dietary fat or healthy oils. They can help quash 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 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, your body’s metabolic function is 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, fiber, and 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 quickly fire up metabolism. It’s because green tea contains ECGC, which aids in fat burning. If your metabolism is working correctly, 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 calcium-rich snack such as low-fat yogurt or milk.
9. Select organic produce
The metabolic rate of an individual is greatly affected by hunger hormones, growth and thyroid hormones, insulin, and appetite. Consuming organic produce works excellently to boost your metabolism, which 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 them to salsas or topping them on pizzas and pasta.
11. Stop Stressing
Research revealed that stress could 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
Oolong tea is a traditional Chinese tea that is rich in antioxidants. It keeps the cholesterol level regular 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, salmon’s omega-3 fatty acid(2) helps burn 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’s metabolism is affected by several factors. You must follow the guidelines discussed above if you belong to a group with a slower metabolic rate.
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 you can burn more calories if you’re active, 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!
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.