There are several simple and effective ways to achieve a fast metabolism, many of which involve simple changes to diet and lifestyle. Track Your Max is here to guide you through the physique optimization process with metabolic tracking, hormone balancing, and many other tools to manage your weight and maximize your performance.
How does metabolism affect your health?
Metabolism is a broad term that encompasses all of the chemical processes in your body that maintain your life. Your metabolism also plays a role in converting the nutrients in your food into energy. This grants your body the energy it needs to breathe, move, digest, circulate, and repair damaged tissues and cells.
However, the word “metabolism” is often used to describe your basal metabolic rate or the number of calories you burn at rest. The greater your metabolic rate, the more calories you will burn at rest. Many components can influence your metabolism, including your age, diet, gender, body size, and condition. Several evidence-based methods are available to increase your metabolism and help you maintain a healthy weight and overall health.
Here are 9 easy ways to increase your metabolism.
1. Eat plenty of protein at every meal
The act of eating can temporarily increase your metabolism for a limited amount of time. This is the effect called the thermic effect of food (TEF). It’s caused by the extra calories needed to digest, process, and utilize the nutrients in your meal.
Protein causes the greatest increase in TEF. Protein requires 20 to 30 percent of metabolic energy, while carbs need 5 to 10 percent and 0 to 3 percent for fats. The consumption of protein has also been linked to a greater sense of satisfaction and a decreased tendency to overeat.
Increasing the amount of protein you eat can also reduce the decrease in metabolism associated with losing weight. This is because protein prevents the loss of muscle, which is a common consequence of dieting.
2. Drink more water
Those who drink water instead of soda are more often successful at losing weight and maintaining their weight loss. Sugary drinks like soda have calories, so replacing them with water automatically decreases your calorie intake.
However, simply drinking water can also temporarily increase your metabolism. One 2013 review reported that a small study demonstrated that drinking 17 ounces (500 mL) of water increased the resting metabolism by around 30% for approximately one hour.
Water can also assist in the process of weight loss if you want to fill up. Research has demonstrated that drinking a glass of water 30 minutes prior to eating can lead to a reduction in the amount of food you need to feel full.
One small investigation reported that those who consumed 17 ounces (500 mL) of water 30 minutes prior to meals for 12 weeks had a weight loss of nearly 3 pounds (1.3 kilograms) more than those who didn’t.
3. Do a high-intensity workout
High-intensity interval training (HIIT) is characterized by quick, but intense bouts of activity. If this form of exercise is safe for you, it can increase your metabolism even after you’ve finished your workout.
This effect is believed to be greater for HIIT than for other types of exercise. Additionally, HIIT has been demonstrated to promote fat loss.
4. Lift heavy things
Muscle is more metabolically active than fat. Increasing the amount of muscle in your body can increase your metabolism, which in turn will help you burn more calories during the day even when you’re not active.
Lifting weights can also help you maintain muscle mass and counter the loss of metabolism that occurs during weight loss. Additionally, studies indicate that resistance training was more effective at reducing the percentage of body fat, total body fat, and belly fat.
5. Stand up more
Sitting for an extended period of time can negatively affect your health. This is partially due to the fact that sitting for long periods of time has fewer calories burned and can cause weight gain.
One 2018 study found that standing or walking while at work was associated with a lower risk of cardiometabolic disease (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and triglycerides, total/HDL cholesterol, and insulin. Walking led to even greater improvements to lower systolic blood pressure and insulin resistance.
If you have a desk job, try standing for brief periods to break up the duration of sitting. Other options include going for walks during the day or purchasing a standing desk.
6. Drink green tea or oolong tea
Green and oolong tea have been demonstrated to increase metabolism and promote fat loss. These teas facilitate the conversion of body fat into free fatty acids, which when combined with exercise, may increase fat loss.
Because they have a low-calorie content, drinking these teas may be beneficial for both weight loss and weight maintenance. However, some older investigations have concluded that these teas have no effect on metabolism. As a result, their impact may be limited or only affect a few people.
7. Eat spicy foods
Peppers have capsaicin, a compound that can increase your metabolism. Many people have a difficult time consuming the amounts of these spices that are necessary to have a significant effect.
For example, a study predicted that eating hot peppers would increase the amount of calories burned per meal by around 10 calories. In 6.5 years, this would equate to a weight loss of 0.5 kilograms.
Alone, the nutritional benefits of spices in food may be limited. However, it may have a slight benefit when combined with other metabolic boosting tactics.
8. Get a good night’s sleep
Sleep deprivation is associated with a significant increase in the likelihood of obesity. This may be partially attributed to the negative effects of sleep deprivation on metabolism. Lack of sleep has been associated with an increase in blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes.
Lack of sleep has also been demonstrated to have an effect on the levels of ghrelin, the hunger hormone, and leptin, which regulates fullness (satiety). This may explain why individuals who are sleep-deprived often have a sensation of hunger and have a difficult time losing weight when their goal is to lose weight.
9. Drink coffee
Investigations have demonstrated that the caffeine in coffee can facilitate a temporary increase in metabolism. Similar to green tea, it may also facilitate fat loss.
If your objective is to lose weight, several studies have demonstrated that the effects of coffee on metabolism and fat loss may have contributed to your weight loss or maintenance.
Regulating metabolism and optimizing weight loss activities is difficult to do without tracking your progress and measuring the effectiveness of your wellness plan. The experts at Track Your Max in Webster, TX have had tremendous success helping Houston residents create and achieve their weight loss goals through many informed lifestyle changes including metabolism manipulation. Call (832) 400-9501 to get started.