Metabolism is a term that describes all the chemical reactions that take place in your body. These chemical reactions keep your body active all the time.
Often the words metabolism, metabolism or the number of calories burned are used as synonyms. The faster the metabolism, the more calories are burned, making it easier to lose unwanted weight. A high metabolism can also give you extra energy and often make you feel better.
Here are 9 simple ways to increase your metabolism.
Eat a lot protein food at each meal
Eating food can increase your metabolism for several hours.
This is called the thermal effect of food (TMP). Extra calories are needed to digest food, absorb and process nutrients.
Protein causes the greatest increase in (TMP). It increases your metabolic rate by 15-30% compared to 5-10% for carbs and 0-3% for fat. 1
Eating protein has also been shown to help you feel fuller and prevent overeating. 2
One small study found that people could eat about 441 fewer calories per day when their diet included 30% protein.9
When you eat more protein, your metabolic rate slows down, which affects fat loss. This is because when we eat protein foods, we reduce the chance of muscle loss. 10
Eating more protein can increase your metabolism, so your body burns more calories.
Drink more cool water
People who drink water instead of sugary drinks lose weight more easily and feel good. 16
This is because sugary drinks contain calories, so replacing a sweetened drink with water automatically reduces the calories. Drinking water can also temporarily speed up your metabolism. 18
Studies have shown that drinking 0.5 liters of water for about an hour increases your resting metabolic rate by 10-30%. 22 This calorie-burning effect can be even greater if you drink cold water, as your body uses energy to warm it up to body temperature. 21
Water can also help you not overeat. Research shows that drinking water half an hour before a meal can help you eat less food. 25
One study of overweight adults found that those who drank half a liter of water before a meal lost 44% more weight than those who did not. 19
Water can help you lose weight and keep you feeling good. We also improve metabolism by drinking water.
High intensity training
High-intensity interval training (HIIT) involves fast and high-intensity intervals (bursts).
Even after finishing the workout, there is an increase in metabolism and which time fat is burned. 28 It is believed that this type of training has a greater influence compared to the other vagina. Fat is also burned rapidly during intense vaginal intercourse. 32
One study of overweight young men showed that 12 weeks of high-intensity training reduced body fat by 2 kg and abdominal fat by 17%. 35
Lift weights
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. 36 This means you'll burn more calories every day, even at rest. 40 Lifting weights will also help you maintain muscle and combat the metabolic slowdown that can occur during weight loss.41
In one study, 48 overweight women were put on an 800-calorie-a-day diet and had no previous weight lifting or aerobic exercise. 45 After dieting, single women who lifted weights maintained their muscle mass, metabolism and strength. Other women lost weight but also lost muscle mass and experienced a slowdown in metabolism. 45
Weight lifting is important for building and maintaining muscle. More muscle mass will lead to a faster metabolism.
Stand more often
Sitting too often is bad for your health. 46 Some health professionals have called frequent and prolonged sitting "the new smoking". This is partly because sitting for long periods of time burns fewer calories and can lead to weight gain. 47
In fact, standing frequently at work can burn an extra 174 calories. 48 If you have a sedentary job, try to stand up for short periods of time, so that you stand half the time and sit half the time. You can also purchase a universal desk that can be used to work while sitting or standing. 49
Drink green tea
Green tea tea has been shown to improve metabolism 4-5%. 53 This tea helps convert some of the stored fat in your body into free fatty acids, which can increase fat burning 10-17%. 56
Because green tea is low in calories, drinking it can be beneficial for both weight loss and weight maintenance. 57 The metabolism-boosting properties of tea are believed to help prevent the dreaded discomfort of weight loss.
However, some studies show that green tea does not affect metabolism. Therefore, their effect may be small or only applicable to some people. 60
Eat spicy food
Peppers contain capsaicin, a substance that can increase metabolism. 62 However, many people cannot tolerate these spices in the doses required for significant effects. 65
One study of capsaicin in acceptable doses found that eating peppers burned about 10 extra calories. Over 6.5 years, this can add up to 0.5 kg of weight for an average-weight man. 66
Just adding spices to food can have quite a small effect. However, it can provide a slight boost when combined with other metabolism-boosting methods. 67
Get a good night's sleep
Lack of sleep is associated with a significant increase in the risk of obesity. 68 Lack of sleep has also been linked to increased blood sugar and insulin resistance, both of which are associated with a higher risk of developing type 2 diabetes. 70
Sleep deprivation has also been shown to increase levels of the hunger hormone ghrelin and decrease levels of the fullness hormone leptin. 74 This explains why many sleep-deprived people feel hungry and struggle to lose weight.
Lack of sleep can reduce the number of calories burned and disrupt hormones that regulate appetite.
Drink coffee
Studies have shown that caffeine in coffee can increase metabolism 3-11%. Like green tea, it also promotes fat burning. 77 However, it seems to affect thin people more. In one study, coffee increased fat burning in 29% lean women, but only in 10% obese women. 80
Coffee's effects on metabolism and fat burning can also contribute to successful weight loss and maintenance. 77
Drinking coffee can significantly improve your metabolism and help you lose weight.
It's important
Making small lifestyle changes and incorporating these practical tips into your daily routine can boost your metabolism.
A higher metabolism can help you lose weight, keep you feeling good, and give you more energy.
It is important to remember that everyone's health is individual and there is no one-size-fits-all recipe!
So, if you are looking for ways to strengthen your body, have energy and avoid mood swings and regain peace of mind, health professionals recommend Testa "Your Day".
It is important to supplement the body quality nutrients.
*In time, pay attention to the signals sent by your well-being;
*Replenish the body with natural minerals or vitamins;
*Enjoy energy and good mood every day!
† Our website provides general information only. If you have a specific illness or are taking additional medications or supplements, consult your doctor or pharmacist.
