Metabolism is a term that describes all the chemical reactions in your body, in which we need to keep us alive and functioning. However, the word metabolism is also often used interchangeably with metabolic rate, or the number of calories you burn. The higher your metabolism is, the more calories you burn, and the easier it is to lose weight and keep it off. Not to mention, you'll also have more energy and feel better. If this is what you strive for, then try these numerous ways to boost your metabolism!
Eat Protein, Spicy Food, & Cook With Coconut Oil
Eating food can increase your metabolism for a few hours, but eating protein can increase your metabolic rate by 15–30% altogether. This macronutrient has been shown to help you feel more full and prevent you from overeating. Therefore you'll burn more calories while gaining muscle along the way. Additionally, replacing other cooking fats with coconut oil will help boost your metabolism. Coconut oil is relatively high in medium-chain fats, which are shown to increase metabolism by 12% compared to long-chain fats. This also has modest benefits for weight loss. Furthermore, eating spicy foods are beneficial for boosting your metabolism and can help you maintain a healthy weight. This is because most spicy foods contain capsaicin, a substance that can boost your metabolism by burning around 10 additional calories per meal. How cool is that?
Drink Cold Water, Green Tea, & Coffee
Other ways to boost your metabolism is through what you drink. People who choose to drink water instead of sugary drinks are more successful at losing weight and keeping it off, while automatically reducing your calorie intake. Drinking cold water can speed up your metabolism by 10–30%, while creating a calorie-burning effect against the heat of your body temperature. You can also try green tea, a great substance that helps convert fat stored in your body into free fatty acids. This can increase fat burning by 10–17%, which results in weight loss and weight maintenance. In addition, studies have shown that the caffeine in coffee can boost metabolism by 3–11% while increasing fat burning and leading to successful fat lose. Start drinking up!
Complete HIIT Workouts & Lift Heavier
Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat quickly. HIIT workouts involve quick and very intense bursts of activity which can help increase your metabolic rate even after your workout has finished. Results show that it reduces fat mass by 4.4 pounds (2 kg) and belly fat by 17% in just 12 weeks. On the other hand, you can also choose to lift heavier and build up your muscle with resistance training. Muscle is more metabolically active than fat, so retaining muscle will result in a higher metabolism, more calories burned, and increased weight loss.
Stand Up More & Sleep Better
It's no surprise that sitting for a long time burns fewer calories and is bad for your health. Therefore, you should try to stand up regularly or invest in a standing desk to burn more calories throughout the day. Then, the last way to boost your metabolism is to get a good night's sleep. There are negative effects of sleep deprivation on metabolism, such as a decrease in the number of calories you burn, a change in the way you process sugar, and disrupts your appetite-regulating hormones. Have you ever noticed that people who are sleep-deprived always feel hungry and struggle to lose weight? Sleeping better can prevent these and help boost your metabolism through the night.