Metabolism is a term which describes all your body’s chemical reactions.Such chemicals keep your body healthy and running.Nevertheless, metabolic rate and the number of calories that you eat is often used interchangeably.The higher you consume, the more calories you get, the easier it is to lose weight.You can also give energy and feel better with high metabolism.Ten simple ways to improve your metabolism are described here.
- Eat plenty of protein at every meal Food consumption will increase the metabolism for a few hours.The thermal effect of food (TEF) . It is caused by the additional calories required for digesting, consuming and processing the nutrients.The largest increase in TEF is caused by the protein. The metabolic rate is raised by 15-30% compared with 5–10% for carbs and 0–3% for fats.It has also been shown that eating protein helps you feel more complete and does not lead to overeating.
- Drink more cold water
People who drink water rather than sugary beverages have a great way to lose weight and hold them out. This is because sweet beverages contain calories, so that their substitution with water eliminates the calories instantly.
But your metabolism studies can also temporarily speed you up with drinking water that increases the rest of the metabolism by about 10-30 percent for about an hour by 17 ounces (0.5 litres). When you drink cold water you will make much better use of the energy your body uses for heating up to a body temperature.
- Do high intensity workout
High Intensity Interval Training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%
- Lift heavy things
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you will burn more calories each day, even at rest.Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training .After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.
- Stand up moreSitting too much is bad for your health.Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain .In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories.If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.You can find standing desk kits and setups online.
- Drink green tea Green tea and oolong tea have been shown to increase metabolism by 4–5%.These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people.
- Eat spicy foodPeppers contain capsaicin, a substance that can boost your metabolism. However, many people can’t tolerate these spices at the doses required to have a significant effect. One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male.Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.
- Get a good night sleep Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
- Drink coffee Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning. However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women. Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
- Replace cooking fats with coconut oil Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter. In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%. Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.