7 Easy Ways to Boost Your Metabolism
By: Bradley Reed
Tags: Weight Loss Tips, Weight Loss, Weightloss Foods, Metabolism

Photo by Julian Jagtenberg from Pexels

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Metabolism refers to all of the chemical reactions that occur in your body.

These chemical reactions are what keep your body alive and running.

However, the terms metabolism and metabolic rate, or the number of calories burned, are frequently used interchangeably.

The greater it is, the more calories you burn and the easier it is to lose and maintain weight loss.

A fast metabolism can also provide you with energy and make you feel better.

Here are 9 easy ways to increase your metabolism ;

1. Eat Plenty of Protein at Every Meal

Eating can boost your metabolism for a few hours.

This is known as the thermic effect of food (TEF). The extra calories required to digest, absorb, and process the nutrients in your meal are to blame.

Protein is the most responsible for the greatest increase in TEF. It raises your metabolic rate by 15–30%, compared to 5–10% for carbohydrates and 0–3% for fats.

Protein has also been shown to make you feel fuller and keep you from overeating.

One small study discovered that when protein made up 30% of a person’s diet, they were likely to consume 441 fewer calories per day.

Eating more protein can also help to reduce the drop in metabolism that is often associated with fat loss. This is due to the fact that it prevents muscle loss, which is a common side effect of dieting.

2. Drink More Cold Water

People who drink water rather than sugary drinks are more likely to lose weight and keep it off.

This is due to the fact that sugary drinks contain calories, so substituting water automatically reduces your calorie intake.

However, drinking water may temporarily increase your metabolism.

According to research, drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be enhanced if you drink cold water because your body expends energy heating it to body temperature.

Water can also help you fill up. According to research, drinking water half an hour before eating can help you eat less.

According to one study of overweight adults, those who drank half a liter of water before meals lost 44 percent more weight than those who did not.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) entails short, intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate even after you’ve finished your workout.

This effect is thought to be stronger with HIIT than with other types of exercise.

Furthermore, HIIT has been shown to aid in fat loss.

In one study of overweight young men, 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%.

4. Lift Heavy Things

Muscle burns more calories than fat, so adding muscle can help boost your metabolism.

This means you’ll burn more calories every day, even when you’re not doing anything.

Lifting weights will also aid in muscle retention and combat the drop in metabolism that can occur during weight loss.

In one study, 48 overweight women were given an 800-calorie-per-day diet as well as either no exercise, aerobic exercise, or resistance training.

The women who did resistance training after the diet maintained their muscle mass, metabolism, and strength. Others lost weight, but they also lost muscle mass and had a slower metabolism.

Weights to incorporate into your workout can be found online.

5. Stand up More

Sitting too much is bad for your health

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk

You can find standing desk kits and setups online.

6. Drink Green Tea or Oolong Tea

Green and oolong tea have been shown to boost metabolism by 4–5%.

These teas aid in the conversion of some of your body’s stored fat into free fatty acids, which may increase fat burning by 10–17 percent.

Because these teas are low in calories, they may be beneficial for both weight loss and weight maintenance.

Their metabolism-boosting properties are thought to help prevent the dreaded weight loss plateau caused by a decrease in metabolism.

However, some studies have found that these teas have no effect on metabolism. As a result, their impact may be minor or limited to a subset of the population.

Green tea and oolong tea are available online.

7. Eat Spicy Foods

Capsaicin, found in peppers, is a substance that can increase your metabolism.

However, many people are unable to tolerate these spices in sufficient quantities to have a significant effect.

At acceptable doses, one study of capsaicin predicted that eating peppers would burn around 10 extra calories per meal. This could account for 1 pound (0.5 kg) of weight loss for an average-weight male over 6.5 years.

The effects of adding spices to your food may be minor on their own. However, when combined with other metabolism-boosting strategies, it may provide a slight advantage.