Your body’s metabolism can play a huge role in how quickly or slowly you lose weight. Having a faster metabolism can help you to burn calories at a faster rate. In this blog, we will be talking about how to increase metabolism and the foods that increase metabolism.
What is Metabolism?
So let’s begin by answering the question that you may have, what is metabolism? Your body’s metabolism in simple words is the chemical reactions that happen in the cells that turn the food we eat, into energy. Your body needs the energy to survive and perform basic life functions.
There are a lot of factors that play a role in how slow or fast your metabolic rate is going to be. Such factors include your age, gender, lifestyle, muscle mass, and more. If you happen to have a slow metabolism, you will burn calories at a slower rate but if you have a high metabolism, your body will burn calories at a faster rate. You can learn how to increase metabolism by making some lifestyle changes.
15 Ways to increase your Metabolism
Struggling to know how to increase your metabolism? We have 15 ways in which you can make sure you can increase your metabolism with the help of dietary and lifestyle changes.
1. Drink an Adequate Amount of Water To Increase Your Metabolism
Water is a necessity, it is crucial for the body and you will be surprised to know that it can help you to increase your metabolism as well. There have been various studies that have concluded that drinking a sufficient amount of water can shoot up your metabolism.
According to John Hopkins University, when you drink water it stimulates heat production or thermogenesis in your body, especially when the water is chilled. The body expands the energy to warm the fluid to body temperature. Due to this energy expansion, your metabolism goes up. To know how to increase metabolism and promote weight loss you can:
- Drink about 500ml of water three times a day before breakfast, lunch, and dinner.
- For better results, you can add foods that increase metabolism in your diet as well.
2. Do High-intensity Workouts to Increase Metabolism
If you want to know how to increase metabolism then you should try doing a high-intensity workout. There have been various studies that indicated that high-intensity workouts can increase the metabolic rate for hours even after you are done with the exercise.
This can be beneficial if you are trying to lose weight as your body will keep on burning calories even after you are done with the workout. You can add HIIT to your exercise routine to increase your metabolism. The following HIIT workouts can put an end to your question, how to boost metabolism?
- Jumping lunges
- Russian Twists
- Kettlebell Swing
3. Lift Heavy Weights to Increase Metabolism
When it comes to losing weight and building strength, there is nothing better than weight training. But do you know how to increase metabolism with it? Lifting weights can increase the resting metabolic rate of your body, also known as RMR.
This happens because when you do weight training you end up gaining some lean muscle mass. Also, when you are done exercising your body is still burning calories at rest. Want to know how to boost your metabolism, try these exercises
- Dumble Benchpress
- Barbell Squats
- Shoulder Press
- Incline Bench Press
- Romanian Deadlift
You can ramp up your metabolism even more if you add foods that increase metabolism to your diet.
4. Include Plenty of Protein In Your Diet To Increase Metabolism
If you love protein then there is good news for you. High protein intake can boost your metabolism. There are a lot of reasons behind it. Firstly, when you consume protein combined with weight training you are burning calories to gain more muscle mass.
Out of all the other nutrients Protein has the highest Thermic Effect of Food (TEF). In simple words, your body uses the most amount of calories to digest and absorb protein out of all the other nutrients. This can help in boosting your metabolism. Hence, if you ever feel confused about how to increase metabolism make sure to add foods that increase metabolism like protein-rich foods to your diet.
How to boost metabolism you ask? Try these protein-rich foods.
Also, have you tried these Calcium Rich Foods
5. Drink Green Tea To Increase Metabolism
When it comes to foods that increase metabolism, green tea is talked about a lot. It is widely consumed in the fitness world for its health benefits. It is low in calories, high in antioxidants, and offers anti-inflammatory properties. What else can one ask for from a single cup of tea?
Coming back to how to increase metabolism, Green tea contains caffeine and epigallocatechin gallate which is a bioactive substance that can give your metabolism a boost. There have been studies that have indicated that drinking green tea can make your body burn more calories at rest, up to 3-4%! So if you want to know how to increase metabolism to lose weight, next time make sure to grab a cup of green tea in the morning. Did you know about these vitamin d foods
6. Eat More Spicy Food To Increase Metabolism
Good news for spicy food lovers, your love for spicy foods is boosting your metabolism. The spices such as cinnamon, turmeric, peppers, and chilies can raise your RMR or resting metabolic rate.
The compound called capsaicin present in chili peppers can boost the body’s ability to break fat and burn more energy resulting in a faster metabolism. You can add foods that increase metabolism like chili peppers to your diet. Hence, spicing up your foods a bit can be your answer to the question, of how to increase metabolism.
7. Get At Least 7 Hours Of Sleep Daily To Increase Your Metabolism
Good amounts of sleep is necessary for the body. It helps the body to function optimally and keeps stress at bay. But did you know it can also affect your metabolism? According to NCBI, sleep deprivation can have metabolic implications on the body.
There are two types of neurotransmitters in the body that control your appetite called ghrelin and leptin. Ghrelin makes you hungry and leptin creates a feeling of fullness. Lack of sleep can increase ghrelin, the hunger hormone, and reduce leptin forcing you to eat more. Hence, if you want to know how to increase metabolism, start by having good amounts of sleep and add foods that increase metabolism such as green tea, beans, and legumes to your diet.
8. Drink Black Coffee To Increase Metabolism
Coffee makes our day a lot better. It makes us feel active when we feel sluggish and helps us to concentrate more. Also, let’s not forget the fact that it is a great mood stimulant. If you are struggling to know how to increase metabolism then having a cup of black coffee might do the trick.
Coffee is home to a lot of biologically active substances such as caffeine, theobromine, chlorogenic acid, and Theophylline. All of them help to increase your metabolic rate. Studies show that coffee can increase your resting metabolic rate by 3-11%. Hence, if you are wondering how to boost metabolism or how to increase metabolism to lose weight, a cup of good black coffee can be the answer. Apart from coffee for weight loss have you tried these weight loss drinks
9. Step Up Your Workout To Increase Metabolism
Are you physically fit and still trying to figure out how to increase metabolism? The answer to your question Toour workout. In order to boost your metabolism you may have to increase the intensity of your workouts. Simply put, break more sweat.
When you are done with your workout your body gets in the repair process. This utilises energy and your body burns calories to repair your muscles. This will depend on how intense your workout is. The more intense the workout the longer your body takes in the repair process. To maximise the benefits you can also add foods that increase metabolism to your diet. Also, here’s how to boost metabolism with exercise. Try these intense exercises
- High Knees
- Mountain Climbers
- Lunge Jumps
10. Avoid Crash Diets to Increase Metabolism
Want to know how to increase metabolism to lose weight? say no to crash diets. A crash diet simply put is cutting down on calories from the very beginning. Usually, crash diets are not recommended because the drastic reduction in calories can have negative consequences on the body.
When you are on a crash diet, the hunger hormones in your body called ghrelin increase and you feel hungry. This can hamper your metabolism. In order to ensure good metabolism make sure to have balanced meals.
11. Eat Enough Calories to Increase Metabolism
Wondering how to increase metabolism to lose weight? You need a sufficient amount of calories according to your body weight in a day. When you eat a proper diet, let’s say a protein-rich diet, your body is constantly burning calories while you are at rest in order to digest and absorb that protein. This can increase your metabolism and also help in weight loss.
Hence, if you are still wondering how to increase metabolism, make sure to not starve yourself of those calories and add foods that increase metabolism to your diet.
12. Try Resistance Training to Increase Metabolism
Wondering how to increase metabolism? Try resistance training. As the name suggests, it involves resistance during training. Your muscles break as a result, and your body then works to repair it, and guess what that requires? Calories!
Also, when you gain more muscle mass your body has to work harder to maintain those muscles which also helps to increase the metabolism. Some examples of resistance training include
- Bench Press
- Bicep Curls
13. Reduce Stress To Increase Metabolism
When it comes down to knowing how to increase metabolism stress can be a hindrance. When you are stressed your body releases the stress hormone called cortisol. It puts a pause on your regular bodily functions and also slows down your metabolism. Too much cortisol in the body also raises your blood sugar levels.
The best thing you can do to boost your metabolism is to live a stress-free life. The best way you can do this is by living an active lifestyle and eating healthy.
14. Include Vitamins In Your Diet To Increase Metabolism
If you want to know how to increase metabolism then make sure to get your daily dose of vitamins. When it comes to health and fitness, vitamins are often ignored. Little do people know that these are really essential for the body. They help in keeping your skin healthy, hormone production, and yes, in increasing your metabolism.
Vitamins such as B Vitamins help to metabolize carbohydrates, fats, and proteins. These B Vitamins also help to burn fat rather than letting it get stored in the body. Do you have these vitamin E foods in your diet?
15. Eat At Regular Times To Increase Your Metabolism
Having meals at regular times each day can offer a lot of benefits to your health such as a boost in your metabolism. When you eat at regular times throughout the day, your body gets a stable release of energy. This helps your metabolism to be engaged all the time.
To maximize the benefits you can eat more protein-rich foods in your diet. Protein, out of all the nutrients has the highest Thermic Effect of Food (TEF). In simple words, your body burns the highest amount of calories while digesting and absorbing protein. Hence, if you want to know how to increase metabolism make sure Vitaminskip your meals. Also, make sure to add these Vitamin B12 Foods to your diet as well.
Foods That Increase Metabolism
So by now, you know what is metabolism. If you want to know how to increase metabolism with dietary changes then eating the right foods can be really helpful. Let’s take a look at some foods which you can add to your diet.
1. Foods High In Protein
Protein-rich foods take the podium when it comes to foods that increase metabolism. Protein, out of all the other macronutrients has the highest thermic effect of food (TEF). This means your body will be burning more calories when it digests and absorbs protein. If you have a diet rich in protein, it can help to keep your metabolism going all day long.
Here are some protein rich foods for you.
If you want to know how to increase metabolism or how to boost metabolism with dietary changes then making your food more spicy may just do the trick. When it comes to foods that increase metabolism chili peppers are not talked about a lot. Chili peppers have a chemical called capsaicin. It helps the body to burn calories at a faster rate.
This can increase your metabolism. Another great benefit of capsaicin is it can also help reduce appetite. There have been various studies that indicate that consuming capsaicin can help your body to burn around 50 calories in a day. Now, you do not have to eat the whole chili pepper as it is. You can add them to your recipes to give them a spicy kick
Planning on losing some weight? Read about how to lose weight fast
3. A Good Cup of Coffee
Everybody likes a good cup of coffee in the morning but did you know it is one of the foods that increase metabolism? The caffeine found in coffee along with other compounds can increase the rate at which your body burns calories.
Coffee can also help the body to use fat as fuel which can be effective for losing weight. Hence, if you are confused about how to increase metabolism, a good cup of coffee can help.
4. Green Tea
One of the best foods that increase metabolism is tea, especially green tea. There are some health-boosting compounds in tea called catechins which can help in boosting the metabolic rate of the body.
Certain kinds of tea such as oolong tea and matcha green tea can help you to burn extra calories when taken with exercise. Furthermore, oolong ts the body to use stored fat for energy which can be really effective for weight loss as well. Hence, if you are wondering how to increase metabolism make sure to sip that green tea in the morning.
How to increase metabolism? Add more ginger to your diet! Ginger is one of the many foods that increase metabolism. There have been studies that show that drinkger water can help you burn extra calories. Also, ginger is effective in making you feel full and reduce hunger.
Benefits of Increasing Metabolism
Your body’s metabolism plays a crucial role in your well-being. By eating healthy and making certain lifestyle changes you can give your metabolism the much-needed boost and the benefits will follow
1. Better Blood Circulation
Better metabolism means better blood circulation. Your body absorbs and transports micronutrients at a faster rate when your metabolism is high. This can help in the removal of toxins from the body through the bowel.
2. Better Immunity
Good blood circulation means the better the white blood cells will be able to fight off diseases. Therefore, it is really necessary to have foods that increase metabolism in your diet.
3. Weight Loss
One of the best things you can do for weight loss is to make sure your body is always at work. Now this does not mean that you spend all day long in the gym or on the running track. When you eat the right foods and are physically active it helps the body to burn calories in the repair process, digestion, and absorption of nutrients.
This can give you an extra edge when it comes to losing weight. Adding foods that increase metabolism can also be of great help. This weight loss diet can help you to lose weight.
How Does Metabolism Affect Your Health?
A lot of people think that there is a huge relationship between metabolism and but the reality is far from it. Your metabolism can play a factor in how much you weigh but it is not the sole factor. Factors like your gender, age, health conditions, and genetics also play a role.
A lot of people also want to know how to increase metabolism to lose weight. If you want to lose some weight then you should focus on eating foods that are healthy and living an active lifestyle. Doing so will automatically shoot up your metabolism.
What is metabolism and what are the factors affecting it?
A lot of people don’t know what is metabolism. Simply put, it is the chemical reactions that happen in the cells that turn the food we eat, into energy. Your body needs the energy to survive and perform basic life functions.
What foods increase metabolism?
There are a lot of foods that increase metabolism such as coffee, oolong tea, beans and legumes, and ginger. Adding these foods to your diet can be really good for your metabolism.
What is the 2 2 2 mettabolism?
The 222 method for metabolism is a six-week program consisting of two meals for two weeks day which emphasizes carbs and protein. Then the following 4 weeks alternated between keto and carb loading.
What are the signs of a slow metabolism?
Feeling tired all day long, having trouble losing weight, and feeling bloated all the time can be signs of a slow metabolism.
What slows down metabolism?
Your metabolism is a result of a lot of factors such as your age, sex, and lifestyle. If you eat too less calories, skip protein in your meals, and lead a lazy lifestyle then you can experience a slow metabolism.
How do you fix a slow metabolism?
In simple words, healthy food and exercise. These two factors play a huge role in boosting your metabolism. You can also add drinks like coffee and oolong tea to your diet.
What causes fast metabolism?
For some people a fast metabolism is genetic and for others, it is a result of a healthy lifestyle.
What is a natural metabolism booster?
Living a healthy lifestyle. It is the most effective way to boost your metabolism. When you exercise your body burns a lot of calories in the repair process and the digestion and absorption of food.
What is the 14-day metabolism reset?’
The 14-day metabolism rest is a diet that has really low calories in it. It is designed to introduce mild ketosis in the body. The calories in this diet can vary from 800-900 calories with 50-70g of carbs.
How to boost metabolism with foods at home?
There are a lot of foods at your home that can help you to boost your metabolism. Ginger, green tea, and black coffee to name a few.
How to boost metabolism with homemade food?
There are certain ingredients you can add such as ginger and chili peppers in your homemade recipes which can help to increase your metabolism.
How to increase metabolism to lose weight?
Eat healthy, sleep on time, and eat protein-rich foods. These healthy lifestyle changes can help in increasing your metabolism.