6 tips to speed up your metabolism
Many people believe that having a quick metabolism is the key to maintaining a healthy weight and general wellbeing. There are several natural strategies to increase your metabolism, even though genetics play a part. We'll look at six tried-and-true strategies in this post to help you boost your metabolic engine.
Your metabolism can function more efficiently if you follow certain tactics, including controlling stress, getting enough sleep, and incorporating strength training into your fitness regimen. Find out how to better ignite your body's calorie-burning furnace and accomplish your fitness and health objectives.
1 – Sleep well at night
Do you typically get less than seven hours of sleep each day? According to a report by the American Academy of Sleep Medicine and Sleep Research Society, this can result in major issues like weight gain, diabetes, hypertension, depression, heart problems, and an increased risk of death. Sleep affects our metabolism and is necessary for the body's recuperation of all its functions. Drs. Sunil Sharma and Mani Kavuru's research has demonstrated that insufficient sleep negatively impacts metabolism.
You might be able to adjust your habits if you are unable to obtain adequate or deep sleep. To guarantee a restful and deep sleep, turn off your phone and other screens an hour before bed, practice breathing techniques, or engage in other soothing activities.
2 – Eat more protein
Our metabolism speeds up for a few hours after food digestion because it requires calories to metabolize the nutrients we eat. Moreover, it appears that protein accelerates this process the most, by about 15–30%, compared to 0–3% for fats and 5–10% for carbs. This study, which was published in the Journal of Applied Physiology, provides evidence for all of this. Whey protein is one type of protein you can choose from because of its unique qualities, which provide it a lot of high-quality protein and not much fat.
3 – Drink cold water
Drinking more water can help your metabolism to speed up. According to studies like this one, which was published in The Journal of Clinical Endocrinology and Metabolism, you can increase your metabolism by 25% for an hour by consuming half a liter of water. Furthermore, another study published in the Journal of Clinical Endocrinology and Metabolism indicates that the energy our bodies expend to heat cold water to body temperature causes our metabolism to speed up as well.
4 – Practice high intensity interval training (HIIT)
One of the best options to increase our metabolism and reduce weight is HIIT training. Indeed, a research in Medicine and Science in Sports and Exercise suggests that doing high-intensity, brief workouts can speed up metabolism by as much as 49%. Another study published in the Journal of Obesity found that overweight individuals lost an average of 2 kg and decreased their bellies by 17% following 12 weeks of high-intensity interval training.
5 – Add some spice to your diet
Capsaicin, the ingredient that gives spicy food its heat, has been demonstrated in studies to increase metabolism. According to a study that was published in Chemical Senses, eating spicy food can increase your calorie burn by about 10 to 20 every meal.
6 – Drink more coffee
According to a study that was published in The American Journal of Clinical Nutrition, coffee is one of the few foods that can naturally speed up metabolism, which helps burn fat. In 2020, a different Harvard University study discovered that both men and women may lower their body fat by 4% by consuming four cups of coffee a day for 24 weeks.