Boosting your metabolism, or stimulating the metabolism, is the holy grail of anyone who wants to lose weight. Just how fast your body burns calories depends on several things.
Some people naturally have a fast metabolism. Men tend to burn more calories than women, even at rest. And for many people, metabolism slows down significantly after age 40.
What is Metabolism?
Metabolism describes all the chemical processes that take place continuously in your body to keep you alive and your organs to function normally, such as breathing, repairing cells and digesting food.
These chemical processes cost energy. The minimum amount of energy your body needs to carry out these chemical processes is called the basal metabolic rate (BMR) called.
Depending on your age and lifestyle, your BMR can account for up to 80% of your body's daily energy requirement. A “slow metabolism” is more accurately described as a low BMR.
While you can't change your age, gender, or genetics, there are other natural ways to improve your metabolism. We name 10 of them!
Build muscle
Your body is constantly burning calories, even when you're not doing anything. This resting metabolic rate is much higher in people with more muscles. Each pound of muscle uses about 6 calories a day to sustain itself, while each pound of fat burns just 2 calories a day. That small difference can add up over time. After a strength training session, the muscles all over your body are activated, increasing your average daily metabolism.
Increase the intensity of your training
Aerobic training may not build large muscle, but it can significantly increase your metabolism in the hours after a workout. The key is to keep pushing yourself. High-intensity workouts produce a greater, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To reap the benefits, try a more intense class at the gym to push your limits more or take short intervals of jogging during your regular outdoor walks.
Drink plenty of water
Your body needs water to process calories. Being even slightly dehydrated can slow down your metabolism. In a previous study, adults who drank eight or more glasses of water a day burned more calories than those who drank four.
To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack more on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips that are high in carbohydrates.
And what about energy drinks?
Some ingredients in energy drinks can boost your metabolism. They are full of caffeine, which makes your body use more energy. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and can help burn fat.
But be careful with the use of these drinks as they can cause problems for some people such as high blood pressure, anxiety and sleeping problems. Energy drinks are definitely not suitable for children and teenagers.
Snack smart
It sounds contradictory to many, but by eating more often you can lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Eating a small meal or snack every 3 to 4 hours will keep your metabolism going, so you'll burn more calories over the course of a day. Several studies have also shown that people who snack regularly (healthy!) eat less during meals.
Drink black coffee
If you're already a coffee drinker, you're probably already enjoying the energy and concentration benefits. Without consuming too much coffee, one of the benefits of coffee can be a short-term boost in your metabolism. Caffeine can help you feel less tired and even increase your stamina during exercise. This way you can take a doppio espresso as a pre-workout to start your training with a bang!
Make your meals spicier
Spicy foods contain natural chemicals that can kick your metabolism into high gear. Cooking food with a tablespoon of chopped red or green chili pepper can significantly boost your metabolism. The effect is probably temporary, but if you eat spicy foods more regularly, the benefits can still help. It may take some getting used to, but for a quick boost, gradually spice up your pasta dishes, chili and stews with red pepper flakes.
Increase your amount of protein
Your body burns far more calories digesting protein than eating fat or carbohydrates. As part of a balanced diet, replacing some carbohydrates with lean, protein-rich foods can metabolism stimulate during the meal. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts (unroasted & unsalted), beans, eggs, and low-fat dairy products.
Charging with green tea
Drinking green tea or oolong tea provides the combined benefits of both caffeine and catechins, substances that have been shown to boost metabolism for a few hours. Research suggests that drinking 2 to 4 cups of these teas can encourage the body to burn about 17% more calories when you do moderately intense exercise for a short period of time.
Avoid crash diets!
Crash diets—those where you eat fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day—are bad for anyone hoping to speed up their metabolism.
While these diets can help you shed a few pounds quickly, they come at the cost of proper nutrition. Plus, it's counterproductive, as you can lose muscle, which in turn will further slow your metabolism. The end result is that your body burns fewer calories and even gains weight faster than before the diet!
Sources including Health (link), Healthline (link), NHS (link), WebMD (link)
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