Metabolism is the term for every chemical reaction inside your body. It is responsible for about 70% of the calories we burn every day. There are many ways you can increase metabolism. In this article, we’ll tell how to increase metabolism.
By increasing your metabolism, you can lose weight and reach your fitness goal sooner.
Here are 9 simple changes you can make in your life to increase metabolism:
How To Increase Metabolism with Simple Lifestyle Change
1. Build Muscle
Building muscle can increase your metabolic rate. Your body burns calories even when you are not working out. Your resting metabolic rate will increase if you build more muscle.
Lifting weight is the best way to build muscle. Your metabolism drops during weight loss. Lifting weight can also help you combat the metabolism drop.
In one study, researchers divided 48 overweight women in three groups and placed them on a diet of 800 calories per day. One group did aerobic exercise, one resistance exercise, and one no exercise.
After the diet, researchers found that only the group that did resistance training maintained their metabolism and muscle mass.
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2. Drink Coffee
Coffee can boost your metabolism by 3-11% because of its caffeine contents. It also boosts your mind and body.
Coffee boosts the metabolism of both obese individual and people with normal weight. In one study, researchers found that caffeine increased the fat-burning ability by up to 29% in lean women. But obese women didn’t benefit as much. They only had an increase of 10%.
Caffeine can also increase your endurance for exercise. To get the most benefit, drink black and sugar-free coffee. Also, take them in moderation.
3. Increase the Intensity of Your Workout
As I’ve mentioned earlier, high-intensity workouts won’t help you build huge muscle. But it will increase your metabolic rate in the hours after a workout.
In one 12 weeks study of overweight young men, researchers found that 20 minutes of high-intensity workout three times per week reduced belly fat by 17% and fat mass by 2 kg.
To get the best result, combine high-intensity workout with weight lifting. You will boost your metabolism, burn fat, and build muscle.
4. Drink Cold Water
Water not only fills you up, it also speeds up your metabolism. Researchers found that drinking half litre of water can increase your metabolic rate by 10-30% for 30-40 minutes.
Water also boosts your feeling of satiety. As a result, you eat less. So drink water before every meal. In one study, researchers found that people who drank half a litre of water before every meal lost 44% more weight than those didn’t drink any.
You will burn more calories if you drink cold waters. Your body uses energy to heat cold water up to your body temperature.
Also, stay away from sugary drinks. They contain a lot of calories. So if you replace them with plain water, you will reduce your calorie intake.
4. Drink Green Tea
Green tea contains powerful flavonoids and antioxidants. It also contains thermogenic properties which raise metabolic rates for a couple of hours.
Green tea also helps convert fat into free fatty acids. This may increase fat burning by 17% during moderately intense exercise for a short time.
But the calories you’ll burn won’t be much. If you’re consuming 1,500 calories, you’ll be burning 60 calories. This is a small amount, but every little bit counts.
Tea contains less caffeine than coffee. So it’s a safer alternative for obese people.
5. Eat More Protein
Your body burns more calories digesting protein than it does eating carbohydrates.
In one study, researchers found that protein can increases your metabolic rate by up to 30%. This can amount to around 100 more calories burned every day.
Good sources of protein include lean beef, white meat, chicken, turkey, eggs, fish, nuts, beans, and low-fat dairy products.
6. Spice Up Your Meals
Peppers are low in calories and high in good nutrients. They make your meal spicier and boost your metabolism.
Hot peppers (including chilis and cayenne powder) contain a colorless compound called capsaicin. Capsaicin boosts metabolism and suppress appetite.
It affects metabolism by raising body temperature. As a result, your body uses up more energy.
Researchers found that spicy food can temporarily increase metabolism by about 8%. This isn’t much, but keep in mind that pepper also prevents you from overeating.
8. Eat Smart
Eating more times a day can help you lose weight. When your body doesn’t get food, metabolism slows down. This is because when your body sees that another meal isn’t coming, it keeps your body fat to use as energy.
If you eat every 3 or 4 hours, you keep your metabolism cranking. As a result, you burn more calories over the day. Studies also show that if you eat every 3 or 4 hours, you will never get hungry. This will reduce your chance of overeating.
9. Sleep Well
Lack of sleep also boost the hunger hormone and decrease the fullness hormone. These difference increase appetite. As a result, sleep-deprived people are more at risk of obesity.
According to sleep scientists, most people need at least seven and half hours of sleep to function at their best. Read this to learn how to sleep better at night.
Make this simple changes in your life. You will reach your goal of a better, slimmer body in no time.
Let me know if you have any question about metabolism.