The rate at which a person’s body burns calories for energy is referred to as their metabolism. The rate of metabolism is affected by a number of factors, including age, gender, body fat, muscle mass, degree of activity, and heredity.
While a person has little influence over the hereditary features of their metabolism, there are several things that may be done to assist the body absorb calories more quickly.
It’s fairly uncommon for people to attribute their weight gain to a slow metabolism.
They’ve reduced their calorie intake and increased their physical activity, but they haven’t lost weight.
What exactly is Metabolism?
Metabolism refers to all of the chemical activities that occur continually inside your body in order to keep you alive and your organs functioning regularly, such as breathing, cell repair, and food digestion.
These chemical processes necessitate the use of energy. The basal metabolic rate (BMR) is the amount of energy your body requires to carry out these chemical activities.
Depending on your age and activity level, your BMR may account for up to 80% of your daily energy requirements.
However, the terms metabolism and metabolic rate, or the number of calories you burn, are sometimes used interchangeably.
The greater it is, the more calories you burn and the more weight you can lose and keep off.
A fast metabolism might provide you with more energy and make you feel better.
Is there a difference in metabolism between people?
The rate of your metabolism is influenced by your body size, age, gender, and heredity.
People who have more muscle than fat have a faster metabolism because muscle cells require more energy to sustain than fat cells.
We gain fat and lose muscle mass as we get older. This helps to explain why, as you become older, your metabolism slows down.
Because men have higher muscular mass, thicker bones, and less body fat than women, they have a faster metabolism in general.
Although this is not entirely understood, your genes may have a role in determining your metabolism.
Muscle size and ability to build muscles are both influenced by genetics.
Learn nine techniques to boost your metabolism in this post.
1. Maintaining a regular eating schedule
A person’s metabolism can be boosted by eating at regular intervals.
Balance and regularity are essential to the human body. Maintaining metabolic equilibrium may be aided by eating at regular intervals.
If a person eats a lot of food and then fasts for a long time, the body may burn calories more slowly and retain more fat cells.
This propensity can be reduced by eating at regular intervals.
A person’s ideal eating schedule is to consume multiple small meals or snacks spaced 3 to 4 hours apart.
2. Every meal should include a good amount of protein.
For a few hours, eating meals boosts your metabolism.
Food’s thermic effect is what we call it (TEF). The extra calories needed to digest, absorb, and utilize the nutrients in your meal are to blame.
The highest increase in TEF is due to protein. It boosts your metabolic rate by 15–30%, vs 5–10% for carbs and 0–3% for fats.
Protein can also make you feel fuller and keep you from overeating.
People were shown to consume 441 less calories per day in one short research.
Eating additional protein can also help to prevent the decline in metabolism that comes with losing weight. This is due to the fact that it prevents muscle loss, which is a common dieting negative effect.
3. Increasing Your Water Consumption
Drinking water instead of sugary drinks helps people lose weight and keep it off.
Because sugary drinks include calories, substituting water reduces your calorie intake naturally.
Drinking water, on the other hand, may temporarily increase your metabolic rate.
Drinking 17 ounces (0.5 liters) of water for an hour has been found to enhance resting metabolism by 10–30 percent.
This calorie-burning impact may be amplified if you drink cold water, as your body uses more energy to maintain body temperature.
You can also fill up on water. Drinking water half an hour before eating has been shown to help you eat less, according to studies.
In one study, overweight persons who drank half a liter of water before meals lost 44 percent more weight than those who didn’t.
4. Having a Cup of Green Tea
While no studies have clearly confirmed it, some evidence suggests that green tea extract may help with fat metabolism.
Green tea is a healthy alternative to sugary juices, and drinking it throughout the day can help a person acquire enough water.
While the metabolic advantages of 1–2 cups per day are unknown, they can be a healthy supplement to a well-balanced diet.
5. Eat Snacks Wisely
You can lose weight by eating more frequently. Your metabolism slows down between meals when you consume substantial meals with long intervals between them.
A little meal or snack every 3 to 4 hours keeps your metabolism revved up, allowing you to burn more calories throughout the day. People who snack on a daily basis eat less during meals, according to several research.
6. Perform a Workout of High Intensity
HIIT (high-intensity interval training) involves short bursts of action that are very intense.
Even after you’ve finished your workout, it can help you burn extra fat by raising your metabolic rate.
HIIT is thought to have a stronger effect than other types of exercise.
Furthermore, high-intensity interval training (HIIT) has been proven to aid fat loss.
A 12-week high-intensity exercise program reduced fat mass by 4.4 pounds (2 kg) and abdominal fat by 17 percent in overweight young men, according to one study.
7. Eat Hot and Spicy Foods
Capsaicin, found in peppers, is a chemical that can speed up your metabolism.
Many people, however, are unable to tolerate these spices in the amounts required to have a meaningful effect.
At appropriate levels, one research using capsaicin estimated that consuming peppers would burn an additional 10 calories each meal. For an average-weight male, this may result in a weight loss of 1 pound (0.5 kg) over 6.5 years.
The impact of adding spices to your food on their own may be minor. When paired with other metabolism-boosting techniques, however, it may provide a minor benefit.
8. Stress relief
Stress has an impact on hormone levels, and it can cause the body to create more cortisol than necessary.
Cortisol is an appetite-controlling hormone. Cortisol levels in people with disordered eating were discovered to be abnormal by researchers in 2011.
Disordered eating, which might include dietary restraint and weight concerns, can lead to unhealthful eating habits, which can alter metabolism.
Stress is also linked to sleep quality, which might have an impact on metabolism.
9. Getting enough sleep
When a person does not get enough sleep, the body produces ghrelin, a hormone that can make a person feel hungry. It also produces less leptin, a hormone that aids in the feeling of fullness.
Getting enough sleep can aid in the maintenance of these hormones’ equilibrium. This can help someone avoid overeating.
While the ideal amount of sleep varies from person to person, research suggests that adults require at least 7–8 hours of sleep.
10. Getting enough B vitamins is important.
B vitamins are abundant in bananas.
B vitamins are necessary for a healthy metabolism. B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine) are three important B vitamins (pyridoxine).
B vitamins can be found in a variety of foods, including:
- Cooked potatoes
- Orange juice
11. Coconut oil can be used to replace cooking fats.
Coconut oil has a lot of medium-chain fats, compared to other saturated fats.
Long-chain lipids present in foods like butter can slow down your metabolism more than medium-chain fats.
According to one study, medium-chain lipids increased metabolism by 12% while long-chain fats only increased it by 4%.
Replacement of some of your other cooking fats with coconut oil may offer moderate weight loss benefits due to its unique fatty acid makeup.
12. Lifting Heavy Weight
Muscle is more metabolically active than fat, thus adding muscle to your body can help you burn more calories.
This means you’ll burn more calories every day, even when you’re not doing anything.
Lifting weights can also help you maintain muscle mass and prevent the metabolic slowdown that might occur when you lose weight.
In one study, 48 overweight women were put on an 800-calorie-per-day diet and given the option of doing nothing, aerobic exercise, or resistance training.
Women who undertook resistance training after the diet kept their muscle mass, metabolism, and strength. Others lost weight, but they also lost muscle mass and had a slower metabolism.
13. Work on Increasing Your Lean Muscle Mass
Even when you’re not doing anything, your body burns calories. People with more muscle have a substantially higher resting metabolic rate.
Each pound of muscle burns roughly 6 calories per day merely to be alive, whereas fat burns only 2 calories per day. Over time, that modest difference can build up.
Muscles all over your body are stimulated after a strength training session, raising your average daily metabolic rate.
14. Energy Drinks: Should You Try Them?
Energy drinks contain ingredients that can help improve your metabolism. They’re high in caffeine, which makes your body use more energy.
Taurine, an amino acid, is sometimes present. Taurine may help burn fat by speeding up your metabolism. However, for some people, consuming these beverages might result in difficulties such as high blood pressure, anxiety, and insomnia.
They are not recommended for children and teens by the American Academy of Pediatrics.
Making healthy dietary and lifestyle modifications can help a person’s metabolism to speed up.
There are a variety of strategies to help raise metabolism, from minimizing stress to including strength training and HIIT in a workout. Some weight loss supplements are also beneficial in boosting your metabolism naturally.
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Before adopting any dietary or activity modifications, it’s always a good idea to consult with a doctor.