The term “increase metabolism” refers to how efficiently your body can take the food and drink you consume and break it down to be used for energy. In short, it is a continuous process that does one of three things.
- Burn Fat
- Store Fuel
- Build Muscle
Increasing your physical fitness can increase your Basal Metabolic Rate (BMR). Also, metabolism is a process that you can control:
- Eating nutrient-dense food
- Building lean muscle
- Doing high-intensity interval training
Exercises to Increase Metabolism
- Walk Daily
Walking is an activity that can fit into almost any lifestyle, and by walking daily, you can burn some extra calories and increase your metabolism.
You can fit some walking into your day, such as taking a quick stroll on your lunch break, taking the stairs instead of the elevator, or walking instead of driving.
- Lift Weights
Your body uses three times more calories to maintain muscle cells than fat cells, so by lifting some weights and packing on some muscle, you can increase your metabolic rate.
Even if muscle building isn’t one of your primary fitness goals, a couple of weightlifting sessions each week can significantly increase the calories burned.
- Try Interval Sprints
Once you get into the habit of walking daily, adding in some interval sprints can increase your metabolism.
Break up your walk with a few 30-second sprints at full speed to perform. These short, high-energy bursts burn through a relatively large number of calories and increase metabolism significantly.
- Do some bodyweight exercises.
Bodyweight exercises are a great way to burn calories and give your muscles a workout when you have a few minutes to spare. Since they require no equipment, you can do them anytime and anywhere. Bodyweight exercises are of high intensity and work as an excellent way to increase metabolism.
- Consider getting a cardio machine.
If you have a selection of favourite TV shows that you watch every week, a cardio machine is a brilliant investment that can increase metabolism. Place the cardio machine in a position that allows you to view the TV, and when your TV show starts, get gliding, pedalling, running, or stepping. It will burn some additional calories as you enjoy the on-screen action.
- Focus on Fun
If you want to maximize the number of calories you burn daily; you need to choose activities that you find fun.
If you choose activities that people tell you to do rather than activities you enjoy, you are less likely to stick with them. However, if you focus on the activities you want, you are much more likely to stick with them, and as a result, increase your metabolism.
- Create a High-Powered Workout Playlist
Music is a powerful tool that can make a massive difference in burning calories during your workout.
The right tracks at the right time can motivate you to keep going when you would generally give up, help you smash through plateaus, and increase your metabolism.
So grab your iPod, create a playlist full of all your favourite tunes, and maximize your metabolism as you workout.
- Be Consistent
As with many things in life, consistency is the key to keeping your metabolism fired up.
Walking, lifting weights, doing bodyweight exercises, and the other lists of tips given above are excellent ways to increase the number of calories you burn. However, if you don’t do them regularly, their overall effect on your metabolism will be minimal.
So, whether you implement some or all of these metabolism-boosting strategies, make sure you are consistent and get some exercise daily.
- Take time to rest.
Proper rest and recovery is one area of fitness that many people neglect.
However, overtraining and failing to get enough sleep can slow down your metabolism and reduce the number of calories you burn during your workouts.
Therefore, if you feel tired or rundown, make sure you take the time to rest, relax, and recover.
7 Facts About Your Metabolism
- Metabolic Need is Determined by Body Size
The size of your body determines the number of nutrients required by your body. A more prominent person has a higher basal metabolic rate (BMR).
- Exercise aids in a higher metabolic rate.
Regular exercise goes a long way in boosting your BMR. Weight training increases muscle mass, helping burn calories at a faster pace.
- Crash diets often backfire.
Crash dieting deprives you of certain essential nutrients and fails to fulfil the daily minimum calorie requirement of the body, which affects you adversely.
- Men have a higher metabolic rate in comparison to women.
It is proven that men have a comparatively higher BMR than women. Men burn calories a lot faster than women.
- Your Metabolism Is Linked to the Thyroid Gland
The thyroid gland acts as the control panel for several processes such as hormone regulation, protein production, and others. It completely controls the metabolism.
- Frequent meals aid in metabolism.
According to dieticians, taking small meals every 2-3 hours helps burn calories faster.
7 Factors that Influence Your Metabolism
- Body fat percentage.
What causes fast metabolism?
People who have more muscle mass have a higher metabolism rate in their bodies. In short, a faster metabolism helps the body burn more calories and aids in significant weight loss. But as you age or get older, your metabolism rate slows down with it. However, a male has a higher metabolism rate compared to a female. As a result, men have larger bones, more muscle mass, and less body fat than women.
The 10 Best Foods that Speed Up Metabolism
If you are trying to lose weight or maintain your metabolism, you might be looking for foods that speed up your metabolism rate significantly.
Food is a powerhouse for metabolism that slightly helps boost your metabolism rate in the body.
Including these top ten best foods in your daily diet will help you shed those extra pounds or keep you from gaining weight. These top 10 foods will give significant shape to your goals.
However, you need to consume these foods in moderate proportions to promote weight loss instead of weight gain. In short, these top 10 best foods serve as a complement to a balanced and calorie-restricted diet. Let’s look at the below-mentioned points to get a better idea of it:
- Mineral-Rich Foods
Minerals play a significant role in boosting your metabolism rate. Mineral iron and selenium both help in the proper functioning of the thyroid gland. It helps to regulate your metabolism in the body.
To help your thyroid function well, you need to add iron-rich foods like legumes, nuts, meat, and seeds to your daily diet.
- Protein-Rich Foods
Start consuming protein-rich foods like dairy, fish, eggs, meat, and legumes to increase your metabolism instantly. Protein-rich foods require a good amount of energy to digest them well wholly. This process is known as the thermic effect of food (TEF).
Also, these foods help to control the drop in your metabolism during weight loss, which allows the body to hold onto its body mass.
Tea consists of catechins that efficiently work with caffeine to increase your metabolism rate in the body. Teas such as Matcha Green Tea and Oolong Tea best burn those extra calories during a workout. Both the teas also help the body store fat for energy, which will increase the fat-burning capacity by 17%.
Grapefruit is one of those delicious fruits that will give you an excellent vitamin C kick, but it will also stop your body from producing so much insulin. Insulin is what tells your body to store food in the form of fat, so reducing it is essential.
Turkey is loaded with protein, nourishing your muscles and providing them with the nutrients they need to grow. More muscle mass means that your body has to burn more energy to keep the muscles fueled, and the result will be an increase in your metabolism.
All nuts contain lots of fatty acids and fibre, but almonds contain more fat than the other nuts. It’s the natural fat that your body can quickly burn for fuel. The fat in almonds will spark your body’s fat-burning, and your metabolism will start looking for other sources of fat to burn.
Beans are loaded with lean protein, which means they will build muscle without giving your digestive system all the fat it gets from meat and animal products. Your body has to work hard to digest beans, giving you more energy.
- Green Apples
An apple a day keeps the doctor away, but adding green apples to your diet can also keep the fat away. Apples will help give your metabolism a jumpstart, and you will find that they can prevent hunger pangs.
Calcium and Vitamin C are two of the metabolism-boosting nutrients in broccoli, making a great pair. Vitamin C will help your body absorb more calcium, and calcium will increase your fat-burning effectively. Broccoli also contains a lot of chlorophyll, another effective metabolism-boosting nutrient.
Cinnamon is rich in chemicals with names that are too long and complicated to pronounce but suffice to say that it is nutrient-rich. You can balance your blood sugar levels, promote healthy sugar metabolism, and lower your cholesterol.
10 Ways to Increase metabolism
There are plenty of ways to adapt to get a significant result to boost your metabolism. Adding a few lifestyle tips will help you maintain a healthy body weight and feel energized throughout the day.
Let’s explore it in detail.
- Adding Omega-3 to the diet
Add omega-3 to your diet in fish oil, flaxseed oil, walnuts, or eggs.
- Maintain Lean Muscle Mass
Get in shape and maintain lean muscle mass. It will increase your resting metabolism by about 100 calories.
- Consume Green Tea
Green tea isn’t just a tasty hot beverage; it’s one of the best foods for speeding up metabolism. The tea is rich in ECGC and flavonoids, antioxidants that will kick your metabolism.
- Consume Nutrient-Rich Food
Eat a nutrient-rich breakfast in the morning, which will keep your metabolism stabilized throughout the day.
- Consumption of oatmeal
Speaking of oatmeal, consume proteins in subsequent meals in lean meats and egg whites.
- Keep yourself hydrated.
Keep your body hydrated. Drink cold water, making your body use more calories to warm itself back up.
- Exercise Regularly
Exercise by using High-Intensity Interval Training regularly. Even after exercising, your body will continue to have a high metabolism.
- Avoid consuming alcohol.
Avoid drinking as much as possible. Alcoholic drinks make it very easy for you to gain weight.
- Drink Coffee
Consume coffee in moderation to increase your metabolic rate in the short term.
- Choose organic fruits and vegetables in your diet.
As much as possible, choose organic fruits and vegetables. Among other harmful effects, pesticides found in non-organic foods can harm your metabolism rate.
- Proper Diet
Beef, chicken, salmon, chilli peppers, and soybeans are all metabolism-boosting foods to include in your diet.
- Adding Supplements to the Diet
To further boost your metabolism, consider taking supplements with your meals.
- Add More Smaller Meals
Eat six times a day, with each meal containing around 300 calories.
- Adding Vitamins to the Diet
Your B vitamins help your body metabolize proteins, carbs, and fats and turn food into energy. Omega-3 affects leptin, a hormone that regulates your metabolic rate.
Signs You Might Need a Metabolism Boost
- Weight Gain
- Dry Skin
- Constant Headache
- Difficulty in losing weight
- Chronic Fatigue
- Sugar Cravings
Moreover, several regular practices might deplete your metabolism. Beware of these metabolism killers,
- Caffeine overload
- Excessive meat
- Artificial sweeteners
- Packaged foods
- Skipping meals
- Lack of sleep
- GMO foods
- No organic fruits & veggies
So, when it comes to weight loss, metabolism is the rate at which you burn calories. While metabolism is partly genetic, environmental factors such as activity level, sleep patterns, and stress can affect your metabolism, too.