We hear the word metabolism a lot in health and nutrition. It covers all of the chemical reactions that happen in your body so you can stay alive and well.The higher your metabolism is, the more calories your body burns and the easier it will be to lose weight and maintain a healthy weight. Having a higher metabolism is also linked to an increase in energy and feeling of wellbeing, so here are ten science backed ways to increase your metabolism.
1. Eat Lots of Protein
Eating food is a good way to increase your metabolism because you need more calories to digest and process the nutrients that were in your meal. Protein requires the most calories to digest, increasing your metabolic rate by 15-30%. Protein also helps you feel fuller and prevents overeating.
2. Drink Cold Water
Drinking cold water is much better than sugary drinks, as we know, because you’re automatically reducing your calorie rate when drinking water. Another benefit is that drinking water temporarily boosts your metabolism. As per Joshua Graham, a health marketer at Paper Fellows and Academized, “this effect is increased when the water is cold because your body needs to use extra energy to heat up the water to the right temperature. Water also helps you eat less by filling you up before a meal.”
High-intensity interval training (known as HIIT) is when you work out in quick and intense bursts. This burns more fat because your metabolic rate is increased even after your workout. HIIT is shown to do this more than other types of exercise, and also helps you burn fat.
4. Include Heavy Lifting
Building muscle helps to boost your metabolism because it’s more metabolically active than fat. This means even when you’re at rest during the day, you’re still burning more calories. Lifting weights is a great way to build and keep muscle mass, and more muscle means a higher metabolism.
5. Stand A Lot
Spending too much time sitting down isn’t good for our health, because we burn fewer calories and we can gain weight more easily. If you work at a desk, stand for parts of the day to spend less time at rest sitting.
6. Green Tea or Oolong Tea
Studies show that drinking green tea and oolong tea will increase your metabolism by 4 to 5%.This is because some of the fat that is stored in your body is converted into free fatty acids and help with fat burning by 10 to 17%. They are also low in calories, which is good to keep weight down.
7. Eat Spicy Foods
Peppers have a substance called capsaicin, which is known to boost metabolism when ingested. The problem is that many people can’t tolerate these spicy foods at the level required to have a higher dose. Therefore, adding spices to food has quite a small effect, but it can be helpful if you combine it with other methods mentioned.
8. Sleep Well
Risk of obesity is partially caused by lack of sleep. That’s because sleep deprivation has major negative effects on the metabolism. Lucy Thomas, a journalist at Australian Help and State of Writing, “it’s also connected to an increase in levels of blood sugar and insulin resistance, both factors related to the development of type 2 diabetes. Many people who are sleep deprived tend to feel hungrier, eat more, and have trouble losing weight.”
9. Drink Coffee Regularly
Research has determined that drinking coffee with caffeine will boost a person’s metabolism anywhere from 3 to 11%. Similarly to green tea, it helps with fat burning. However, the effects seem to be more focused on lean people. Drinking coffee can contribute to a high metabolism and helping keep weight at a healthy level.
10. Cook With Coconut Oil
Coconut oil is a good replacement for cooking fats, because it’s higher in medium-chain fats. These fats increase the metabolism much more than long-chain fats that are found in other cooking oils, like butter. Because coconut oil has a different fatty acid profile, you may find that using it for cooking will help with boosting your metabolism.