If you’re trying to lose weight, having a high metabolism can help you achieve that faster. Below are the 9 most effective ways to boost metabolism, according to science.
What is Metabolic rate?
The number of calories your body uses to carry out basic functions such as breathing, eating, walking, sleeping, digesting & talking is known as basal metabolic rate – which you also called metabolism.
The higher your BMR is, the more calories you burn and the easier it is to lose weight and keep it off.
Having a high metabolism can not only help you shed some pounds but also keep your energy levels high and make you feel better all day.
Here are 9 useful ways to boost your metabolism.
1. Eat Protein at Every Meal
Eating high protein foods at every meal can increase your metabolism for some hours due to the thermic effect of protein.
The number of calories requires to digest, absorb, and process the nutrient is called the Thermic effect of food (TEF).
Protein has been shown to increase your metabolic rate by 15-30%, as compared to 5-10% carbs, and 0-3% protein. (1)
Eating a high protein diet can also help you feel full and prevent you from overeating, which can help you lose weight easily.
Eating more protein can also decrease the metabolism slowdown often linked with weight loss. It can help you lose fat while maintaining muscle mass.
2. Eat More Frequently
Eating more often after every 3-4 hours can help boost your metabolism.
Because every-time you eat, your body uses calories to chew, digest, and convert that food into energy which often raises metabolism.
However, to avoid gaining weight, keep an eye on your portion size and calories. Always try to keep your meals smaller in size & calories when eating frequently.
3. Sip Up on Green Tea
Green tea contains caffeine which could increase the rate of calories burned by the body.
It also contains compound catechins which increase the hormone responsible for thermogenesis (burning stored fat into energy).
As they are low in calories, drinking green tea can provide great benefits both for weight loss and maintenance.
The best time to drink green tea is morning, evening, and 2 hours before or after a meal. Avoid drinking it before sleep, it contains caffeine which may disrupt your sleep.
4. Drink Coffee
Like green tea, coffee also promotes fat burning and carries amazing metabolic effects.
Caffeine in coffee has shown to increase metabolism by 3-11% which is more than green tea. (2)
Drinking black coffee 2 times/ day can significantly increase your metabolism and help you lose weight.
5. Eat Spicy Foods
Another way to boost your metabolism is by eating spicy foods such as capsicum, bell peppers, chilies, etc.
Consuming spicy foods leads to greater thermogenesis and in some cases greater satiety. (3)
Peppers contain a substance called capsaicin which has shown to increase metabolism. (4)
6. Start Strength Training
Strength training can enhance your metabolism significantly. When you lift heavy weight, your body releases certain hormones that help you burn more calories at rest.
A single weight training session has a significant impact on the calories you burn at rest. After a single workout, the body burns calories for up to 40 hours
Lifting weights or indulging in bodyweight exercises is the best way to start strength training.
Lifting weight can also help you maintain muscle mass and drop in metabolism during weight loss. (5)
7. Drink Cold Water
Yes, you heard it right. Drinking cold water can help boost your metabolism.
A recent study published in PubMed has shown that drinking 500 ml of water increases resting metabolism by 10 – 30% for about an hour. (6)
Drinking cold water can also help you in losing weight, as your body uses more calories to heat it to body temperature.
Drink around 5-6 liters of water per day to keep your metabolism up all day.
8. Move More
Sitting all day is bad for your health and burn fewer calories. Whether you are at work or home, always keep yourself moving.
For instance, if you are at home watching TV, stand up every 20 minutes, go to the kitchen and drink a glass of water. If you have a desk job, try standing up in between.
Moving more can help burn more calories efficiently and boost your metabolism.
9. Get Enough Sleep
Lack of sleep has a significant impact on metabolism and the growing rate of obesity. It has also been shown to increase the hunger hormone ghrelin that leads you to overeat. (7)
On the other hand, getting a good night’s sleep triggers the fullness hormone leptin which can help you eat less and lose weight.
Lack of sleep can also increase the chances of higher blood sugar levels and insulin resistance, both are linked to a risk of developing type 2 diabetes.
For the body to properly function, research suggests that you must sleep at least 7-8 hours a day.
The Bottom Line –
Some people genetically have a higher metabolism and find it difficult to gain weight. While some people find it hard to lose weight because of slow metabolism.
Making lifestyle changes and incorporating these habits into your daily routine can help boost your metabolism.