How to Increase Metabolism? Burn Calories, And Lose Weight
How to Increase metabolism by making just a few basics changes to your diet and daily routine. These 14 tips will help your body burn calories faster.
To lose weight faster, you need to increase your basal metabolism. But how to achieve it? Metabolism is the system by which everything you eat and drink is transformed into energy.
Sometimes, this system can go faster or, conversely, slower than it should – which can lead to weight gain. To keep this from happening, there are several ways to keep your body in balance again.
Surely you do not need specialist nutrition to tell you that your metabolism goes slow as many birthdays you have.
Although having slow or fast metabolism depends a lot on the genetics of each one and other hardly alterable issues such as sex or age – from the age of 40 it slows down – you have to know that it can be accelerated with some tricks.
A person who has already spent thirty years usually gains an average of almost a kilo per year during his adult life, enough to accumulate about 20 kilos when he reaches 50 if he does not fight the roller coaster of hormones, muscle loss and stress.
Do you want to be one of them? Probably not. Getting fat is not inevitable when the years go by if you do the right thing.
You have a slow metabolism and that is why you gain weight: the signs that indicate it
Genetics has a lot to do, but there are also other factors involved that you can modify to speed it up and lose weight faster
Developing our muscle mass and reducing the percentage of body fat are the two main objectives when we want to have a healthy lifestyle. To achieve this it is necessary that the metabolism is able to process the calories that enter the body through food.
A balanced diet and proper training are the key to achieving it. However, there are shortcuts that you should pay attention to.
In this article, we are sharing 14 scientifically proven ways to speed up your metabolism. With these tips, it will be easier for you to lose weight and stay slim.
In terms of metabolism, this is the most complete list you will find on the internet!
Lose your unwanted pounds and your abdominal fat quickly using slimming recipes simple to achieve
What is Metabolism?
Metabolism is all the biochemical processes that take place in all cells and organs to convert nutrients into energy. Increasing your metabolism leads to greater caloric expenditure, allowing you to lose weight and stay slim.
I categorized into 3 distinct parts the ways to speed up your metabolism, namely:
- Accelerate your metabolism through diet
- Increase your metabolism through sport
- Accelerate metabolism by other means
14 Easy Ways to Boost Your Metabolism
Some indicators, such as the basal metabolic rate, indicate the percentage of calories that our body needs. All this according to the daily activity we do. Learn thanks to this article 10 tips to improve the metabolism of our body in various ways.
Certain changes in our diet and in our lifestyle can help us improve metabolism. But what are these ways? How can you increase your metabolism? Below you can find a series of 10 tips that will help you.
Way # 1: Eat Protein
When you eat, your metabolism speeds up for a few hours. This is called the thermal effect.
But with some macronutrients (proteins, fats, carbohydrates) this effect is more important than with others. Here are the numbers revealed by a study ( source ):
- Fat: they accelerate your metabolism by 0-3%
- Carbohydrates: they accelerate your metabolism by 5 to 10%
- Proteins: they accelerate your metabolism by 15 to 30%!
Proteins are the big winners!
And that’s not all: in another article, We had already told you about the satiating effect of proteins. For example, a high-protein breakfast has the following effects:
We think of food 60% less often ( source )
Appetite drops by 50% for candies at night ( source )
We eat 400 calories less per day! ( source )
Clearly, consume enough protein and start the day with a boiled or boiled egg, meat, tuna, poultry, nuts or seeds!
Way # 2: Skip Meals – Does skipping breakfast slow your metabolism?
There are two common beliefs:
1) Never skip meals. Especially the breakfast because:
- It’s bad for your health
- It slows the metabolism.
2) To increase your basic metabolism, you should eat 5 to 6 times a day;
- When eating less frequently, the body goes into economy mode.
For me, it has never been very clear. And we have not found any source that refers to it!
Science is in complete disagreement with these beliefs:
1) Skip regular meals, especially breakfast, because:
- It’s healthy;
- Metabolism is faster and fats are burned faster.
2) To increase your basal metabolism, skip meals or fast for several days;
- When you eat nothing for more than 4 days, the body goes into economy mode.
Fasting for short periods allows for a fast metabolism. A study of 11 healthy men shows that metabolism speeds up by 14% if fasting for 3 days. If fasting for more than 3 days, the basal metabolism slows down.
Way # 3: Set yourself a cheat day!
If you eat healthy, you will sometimes want junk food.
You obviously think that if you succumb to temptation, your weight loss goals will be negated. But science does not entirely agree with that.
For example, a cheat day has many benefits. A cheat day means you eat what you want one day a week. However, there are two guidelines:
You do not eat more than twice what you usually eat
You choose a fixed day in the week such as Saturday or Sunday
There are a lot of benefits to a cheat day, namely:
- Metabolism accelerates 6.6% in thin people and 2.7% in obese people * ( source )
- More leptin ( source ) is produced, sending the brain the signal to burn more belly fat
- The rate of ghrelin, a hormone that causes hunger, drops for about 3 days ( source )
You can let go completely!
* Not significant.
Way # 4: Drink more water (cold)
The soft drinks and juices of the supermarket are bad for your weight and you know it. So, when we talk about water that means pure water, like tap water or bottled water.
Drinking water is a solution to how to increase one’s metabolism temporarily.
How is it possible? Well, the thermal effect of cold water is bigger. Clearly, your body spends more energy to heat the water ingested. Thus, 40% of the thermal effect is dedicated to heat the water from 22 to 37 degrees ( source ).
Way # 5: Drink Tea
As we said, water has the effect of speeding up the metabolism. It’s the same for tea. It allows to have a faster metabolism.
Research has shown that it is possible to increase its basic metabolism by 4 to 5% ( source ) by consuming green tea and oolong tea.
Green tea and oolong tea also help burn fat.
The fat burning with green tea extract is 17% superior to a placebo ( source ).
With oolong tea, fat burning accelerates by 12% compared to drinking water ( source ).
Way # 6: Drink coffee
Although studies on this topic are more than 20 years old, it is possible to increase its metabolism by 3 to 11% ( source ) by drinking coffee.
Like green and oolong teas, coffee accelerates the burning of fats ( source ).
About cheat day, it turned out that only thin people experience a difference and have a significantly faster metabolism. Unlike overweight people.
The same goes for coffee. The effect seems to be higher in thin people than in overweight people ( source ).
Way # 7: Eat spicy
Red peppers contain a substance called capsaicin. It is this substance that makes hot peppers.
How to increase your metabolism? By eating peppers, of course. Do not expect miracles, as one study predicts an additional 10 calories per meal.
Besides the fact that it does not have much effect, eating too hot can impact your intestines. Westerners are less accustomed to eating spicy food and so we have a less efficient enzyme system to break down this type of food.
Way # 8: Eat coconut oil
Coconut oil is composed of medium-chain fatty acids. These can, like butter, increase the basic metabolism ( Study ).
A daily intake of 30 ml of coconut oil can help overweight people to have a finer silhouette.
Opt preferably for extra virgin coconut oil in a glass jar, and not deodorized.
Way # 9: Consume seafood
Seafood products, such as seaweed and fish (especially white fish), are excellent sources of iodine.
Iodine is a mineral necessary for the proper functioning of the thyroid gland. In fact, iodine increases the production of thyroid hormones ( study ).
These hormones are essential to have a fast metabolism. In short, consuming regular algae can lead to a more active metabolism.
Way # 10: Sufficient iron, zinc and selenium
Iodine is obviously not the only element to have an effect on metabolism.
Thus, a deficiency of iron, zinc or selenium has a negative effect on your metabolism ( source ). In short, your basic metabolism slows down.
What do these three nutrients do to make your basal metabolism faster?
- Iron: Eat enough meat, poultry and eat plenty of fruits and vegetables so the body absorbs iron faster.
- Zinc: Eat enough meat, poultry, eggs, shrimp, oysters, mussels, nuts and seeds.
- Selenium: Eat enough meat, fish and products such as garlic, onions, broccoli, nuts and seeds.
Bonus: Eat dark chocolate
The chocolate contains cocoa. It has not yet been proven that cocoa helps to increase one’s metabolism.
However, studies in mice have shown that cocoa (heated cocoa) accelerates the combustion process.
I advise you to focus on dark chocolate. It tastes bitter, certainly, but it’s better than a bar of chocolate full of sugar. You can always mix dark chocolate with something else.
2 ways to increase your basic metabolism through sport
Way # 11: Do weight training (it’s also good for women!)
It is possible to increase its metabolism by 9 to 11% ( source ) by doing bodybuilding. The afterburn effect (or post-combustion) is the most important for this type of sporting activity.
This effect implies that you burn extra calories after a workout. The longer and more intense your workout, the greater the effect.
Also Read: – Why Women Should Lift Weights
Do not just look at the calories you burn during exercise. Look also at those who are after.
Increasing your muscle mass also has benefits for your figure. In this way, you will have a sexier morphology than if you only do cardio.
In addition, an advantage of having more muscle mass is that one burns more calories at rest during the day ( source ).
Way # 12: Do Short and intensive workouts
In addition to bodybuilding, a high-intensity interval workout is a very effective way to get some exercise done. Not only do you lose nearly 7 times more fat than when you run, but you also gain muscle, unlike the cardio ( source ).
In addition, just do this 3 times a week for 20 minutes. In short, you can throw your sneakers in the trash.
One study on 45-minute intensive workouts noted that participants burned an average of 519 calories, with 190 extra calories during the 14 hours following exercise.
In conclusion, the after burn effect increases the number of calories burned by almost 37%. A big boost for your metabolism!
Other studies report slightly lower figures.
2 additional Ways to increase your metabolism
Way # 13: Get enough sleep and relax
When people sleep for 4 hours 5 days in a row, their metabolism decreases by 2.6% ( source ).
It does not look bad, but other studies show the connection between problems and sleep deprivation. Here are some results:
- Sleep deprivation is associated with an increased risk of obesity of 55% in adults and 89% in children.
- Sleep deprivation leads to fluctuating leptin and ghrelin levels, leading to poor appetite regulation ( source )
- When pilots have a passive 15 hours of sleep a week, their cortisol levels increase by 50 to 80% ( source )
Stress can have adverse effects. Under prolonged stress, the body produces cortisol, an anti-stress hormone. This hormone leads mainly to the storage of fats around the abdomen and increases the appetite ( source ). It’s doubly annoying!
When your cortisol levels rise, you have a higher blood glucose and a slower basal metabolic rate.
Way# 14: Take a Cold shower
There is still no hard evidence, but a cold shower probably leads to a faster basal metabolic rate. This is logic. The body must be able to warm up and needs energy for that.
When you “drink cold water”, we have already seen that 40% of the energy that the body uses to treat water is related to bringing water to temperature.
According to the AMC, the University Hospital Center in Amsterdam, 30 seconds are enough to get a good result, while the risk of illness already decreases by 29%.
By stimulating fat, you burn more calories and speed up your metabolism.
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