Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions keep your body alive and functioning.
However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.
Having a high metabolism can also give you energy and make you feel better.
1.Eat Plenty of Protein at Every Meal
Eating food can increase your metabolism for a few hours.This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats Eating protein has also been shown to help you feel more full and prevent you from overeatin
2. Drink More Cold Water
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism
Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.
Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.
3. Do a 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 fat
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%
4. 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
5. Get started in the a.m.
Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries..) shortly after getting out of bed literally wakes up your metabolism. “Eating breakfast gets the engine going and keeps it going It’s hard to argue with these results: According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day.
6. Drink Green Tea
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.
7. Get your Omega-3’s
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Recommended dosage is 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s.
8. Get a Good Night’s 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.
9. 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
10. 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