To speed up your metabolism, you’ve probably been advised to drink plenty of water, eat breakfast every day, and eat more regularly. And all three are myths based on no factual evidence. But, of course, there’s also plenty of other myths, like eating spicy food, drinking coffee and other stimulants to boost metabolism. Then, of course, every new fad Super Food will supposedly increase your metabolism, you know, coconut quinoa avocados.
But, according to science, there’s only a handful of simple things that we can concentrate on to affect our metabolism. By focusing on these few things, we can permanently change our metabolism rather than reading fairy tales like articles about 10, 20, or million ways to increase your metabolism.
Before talking about the 3 Tips to boost your metabolism, let’s take few minutes to understand the meaning of metabolism and how it helps in inducing fat loss –
The process by which your body converts what you consume into energy is known as metabolism. Calories from food and drinks are combined with oxygen in this dynamic process to release the energy your body needs to work.
Even when you’re sleeping, your body requires energy to perform all of its “invisible” functions, such as breathing, pumping blood, regulating hormone levels, and growing and repairing cells. Your basal metabolic rate — also known as metabolism — is the number of calories the body uses to perform these vital functions.
Therefore, the higher your metabolism, the higher the calories you burn in a day, resulting in induced fat loss.
3 Tips To Boost Your Metabolism
To change anything, you first need to know and understand the factors it depends upon. Therefore, if you know the factors that determine your basal metabolic rate, it will become easier for you to go about it.
- Your body size and composition – People who are larger or have more muscle burn more calories, even at rest.
- Your gender – Men usually carry less body fat and more muscle mass than women of a similar age and weight, which means men burn more calories.
- Your age – As you get older, your muscle mass decreases and fat make up a more significant portion of your weight, slowing your calorie-burning process.
These are the fundamental factors that determine your basal metabolism. Now, let us have a look at those three tips to boost your metabolism for good-
#Tip 1 – Increase Your Lean Body Mass
At rest, each pound of muscle burns about six calories per day, according to estimates. That’s about three times the amount of calories burned by a pound of fat, which burns about two calories per day.
So, how does this play out in reality? So, if a woman gains 10 pounds of muscle and loses 10 pounds of fat, she can burn an additional 40 calories per day. Of course, forty calories a day isn’t nearly as important as a dietary modification, but it can also make a difference in the long run for people who want to lose weight.
It’s important to note that these are just figures because everyone is different. The way the numbers work out for each person can vary. This is because various factors—like genetics, hormones, sleep, and diet—can affect the rate at which our bodies burn calories. And some people may have a more challenging time than others when it comes to losing fat or gaining muscles because our body chemistries are all different. Strength training is essential for a great many other reasons. All things considered, assuming you are trying to increase your metabolism, it’s necessary to have realistic expectations and know that strength training can make a difference but probably won’t drastically affect how many calories you burn from one day to the next.
#Tip 2 – Increase Your Protein Intake
After you eat, some calories are used to digest and metabolize the food. The thermic effect of food is the term for this (TEF). Even though not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) than carbs (5-10%) and fat (10%). (0-3 percent ).
If we use a 30% thermic effect for protein, 100 calories of protein would only have 70 available calories. As a result of the high thermic effect and various other factors, a high protein diet helps speed up metabolism. It causes you to burn more calories every day, even while sleeping.
A high protein diet has been shown to speed up metabolism and burn an additional 80 to 100 calories per day. For example, in one study, overfeeding with a high protein diet increased calories burned by 260 per day. Thus, by making you burn more calories, high protein diets have a “metabolic advantage” over diets lower in protein.
#Tip 3 – Increase Your Daily Activity
The key to this metabolism-boosting trick is to start slowly. First, you need to add non-exercise movement to your day. For example, walk more often, use the stairs instead of the elevator, bring your groceries home from the supermarket, or incorporate a few simple workout sessions into your daily routine. Next, use an activity tracker to increase your daily step count and increase your total calories burned per day.
After a month or two, when you realize your body has adjusted to a more active lifestyle, that’s when it’s time to add workouts that would further enhance your daily activity levels. For example, if you are healthy enough for vigorous exercise, add one HIIT or Tabata session in your weekly training schedule. Then gradually add one or two more. This is how you progressively overload your activity levels just like you do in weight training sessions.
The Bottom Line
Don’t rely on dietary supplements to help you improve your metabolism, burning more calories, or fat loss. Products that claim to boost your metabolism are often more hype than benefit, and some may have unwanted or even harmful side effects. In addition, there’s no easy way to boost your metabolism. However, making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Harvard Health Publishing. (2021, March 30). The truth about metabolism. Harvard Health. https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
Increasing muscle mass to improve metabolism. (2013, April 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/