9 tips to boost your metabolism

Metabolism is a term that describes all the chemical reactions that occur in your body. These chemical reactions keep your body alive and functioning.
However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.

Here are 9 easy ways to increase your metabolism

1. Eat plenty of protein at every meal

Eating food can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s due to the extra calories needed to digest, absorb, and break down the nutrients in your meal. Protein causes the greatest increase in TEF. They increase your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats. Eating protein has also been shown to help you feel fuller and prevent you from overeating.
A small study found that people were likely to eat around 441 fewer calories per day when protein was 30% of their diet. Eating more protein can also reduce the drop in metabolism often associated with fat loss. This is because they reduce muscle loss, which is a common side effect of diets.

2. Drink more cold water

People who drink water rather than sugary drinks are more successful in losing weight and keeping it off. This is because sugary drinks contain calories and replacing them with water automatically reduces your caloric intake. However, drinking water can also temporarily speed up your metabolism. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10-30% for about an hour. This calorie-burning effect can be even greater if you drink cold water, as your body uses energy to warm it to body temperature. Water can also help fill you up. Studies show that drinking water half an hour before eating can help you eat less. A study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who did not.

3. Do a high-intensity workout

High-intensity interval training (HIIT) involves quick, high-intensity bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout is over. This effect is believed to be greater for HIIT than for other types of exercise. Additionally, HIIT has been shown to help burn fat. A study of overweight young men showed that 12 weeks of high-intensity exercise reduced body fat by 2 kg and belly fat by 17%.

4. Lift heavy objects

Muscle is more metabolically active than fat, and strength training can help increase your metabolism. This means you’ll burn more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss. In one study, 48 overweight women were put on an 800-calorie-a-day diet, along with no exercise, aerobic exercise, or resistance training. After the diet, the women who did the resistance training retained their muscle mass, metabolism, and strength. The others lost weight, but also muscle mass and saw their metabolism decrease.

5. Get up more often

Sitting too long is bad for your health. Some health commentators have even dubbed it “the new smoking.” This is partly because longer periods of sitting burn fewer calories and can lead to weight gain. In fact, compared to sitting, an afternoon spent standing at work burns an additional 174 calories. If you have a desk job, try standing for short periods to break up your sitting time. You can also invest in a standing desk.

6. Drink green tea or Oolong tea

Green tea and oolong tea have been shown to increase metabolism by 4-5%. These teas help convert some of the fat stored in your body into free fatty acids, which can increase fat burning by 10-17%. Since they are low in calories, drinking these teas can be beneficial for both weight loss and weight maintenance.
It is believed that their metabolism boosting properties can help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism. However, some studies show that these teas have no effect on metabolism. Therefore, their effect may be weak or only apply to some people.

7. Eat spicy foods

Bell peppers contain capsaicin, a substance that can boost your metabolism. However, many people cannot tolerate these spices in the doses required to have a significant effect. A study on capsaicin, in acceptable doses, predicted that consuming bell peppers would burn about 10 extra calories per meal. Over 6.5 years, this could represent a weight loss of 0.5 kg for an average weight man. On their own, the effects of adding spices to your food can be quite small. However, it may result in a slight benefit when combined with other metabolism-boosting strategies.

8. Get a good night’s sleep

Lack of sleep is linked to a significant increase in the risk of obesity. This may be partly due to the negative effects of lack of sleep on metabolism. Lack of sleep has also been associated with increased blood sugar and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes. It has also been shown to increase the hunger hormone, ghrelin, and decreases the satiety hormone, leptin. This could explain why many sleep-deprived people are hungry and have trouble losing weight.

9. Drink coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3-11%. Like green tea, it also promotes fat burning. However, it seems to affect lean people more. In one study, coffee increased fat burning by 29% in lean women, but only 10% in obese women. Coffee’s effects on metabolism and fat burning may also aid weight loss and maintenance (77Trusted Source, 81Trusted Source).

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice.

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