Metabolism is a chemical process in your body, which keeps you alive and healthy.
Somehow, the word metabolism is often used mutually with the metabolic rate (the number of calories you burn). The higher it is, the more calories you burn and it becomes simple for you to lose weight. If you increase your metabolism, it can give you an energy boost and make you feel better.
So, as you can guess, today we will tell you how to increase your metabolism, which help you to lose excess fat. Let’s get started!
Ways to increase your metabolism
1. Protein-rich meal
Protein-rich foods such as eggs, dairy, meat fish, legumes, nuts, and seeds can help you to increase metabolism for few hours. This is because your body uses more energy to absorb them. Thus, resulting in calorie burn. This process is called TEF – the thermic effect of food.
TEF means the number of calories your body uses to digest, absorb, and process the nutrients in your meals.
Including a protein-rich diet helps you to increase your metabolism by 15–30%, as compared to 5–10% for carbs and 0–3% for fats. Protein also helps you to hold your muscle mass during dieting and keeps you fuller for longer periods.
2. Drink water
Drinking water is a great way to stay hydrated and is a known fact.
Replacing sugary drinks with water helps you to lose weight and maintain it. Sugary drinks contain calories, while water contains none.
Drinking water can temporarily increase your metabolism, and cold water increases that even more. As your body uses energy to heat it to the body temperature, it burns more calories.
Also, drinking water half an hour before you eat helps you to eat less.
3. High-intensity workout
HIIT or High-Intensity Interval Training is a method that provides a quick and very intense burst of activities.
It increases your metabolic rate and helps you burn more fat, even after the workout has finished. Researches have shown that high-intensity exercises can help you shed some extra kilos. So, adding a few high-intensity exercises in your workouts can increase your metabolism and help you burn fat.
4. MCT oil
MCT (Medium-chain triglyceride) is a type of fat that can offer certain metabolic benefits. Most fats found in foods are long-chain triglycerides, but MCT is comprised of medium-chain triglycerides.
Unlike long-chain fats, once MCTs are absorbed, they go straight to the liver to be turned into energy. It makes them less likely to be stored as body fat.
MCT oil is usually taken as a supplement but is also found in coconut oil.
5. Spicy foods
Peppers contain capsaicin, a substance that may increase your metabolism. Still, many can’t tolerate these spices at the doses required to have a significant effect.
The effect of adding spices to your food is quite small. However, it might help a little when combined with other metabolism-boosting strategies.
So, eating spicy food can help to increase your metabolism and maintain a healthy weight. Every drop counts.
6. Lift heavy things
Building muscle is metabolically more active than burning fat, and this helps you to increase your metabolism. It means you will burn calories every day, even while resting.
Lifting weights helps you retain muscle. It also fights against the drop in metabolism during the diet(starvation) period.
So, lifting weights is important for building and retaining muscles. And higher amounts of muscle means that there’s higher metabolism.
7. Stand up more!
“Sitting is the new smoking.” – Dr. James Levine
Sitting too much is harmful because long periods of sitting burn fewer calories and can lead to weight gain, diabetes, and heart diseases.
Standing reduces chronic back pain, lowers long-term mortality risk, boosts productivity, and also tones your muscles.
So, if you work in an office cubicle, try standing up more, or take short walks. Investing in a standing desk is also beneficial if you fall under the WFH category.
8. Drink green tea
Green tea is beneficial for weight loss by helping the body’s metabolism to be more proficient.
Green tea has caffeine and a type of flavonoid called catechin, which is an antioxidant. Research suggests that both of these can speed up metabolism.
Catechin helps to break down excess fat, while both can increase the amount of energy the body uses.
Some other teas that work more or less the same way:
- Puerh Tea
- Black Tea
- Oolong Tea
- White Tea
- Herbal Tea
9. Drink black coffee
A cup of coffee a day can assist you to stay awake and active throughout the day and has multiple other health benefits. A cup can reduce your risk of cancer, cardiovascular diseases, diabetes, and even more.
Caffeine helps to suppress hunger and keeps you energetic throughout the day.
The chlorogenic acid in coffee helps to slow down glucose production within the body and is filled with antioxidants. Try to consume it without sugar or crème.
10. Proper sleep
Sleep plays an important role in maintaining metabolism and appetite. When sleep-deprived, the metabolic system goes out of balance, which can affect the dietary choices people make.
People who are sleep-deprived crave more sweet, salty, fatty, and starchy foods. Sleep deprivation could be a risk factor for obesity among young adults.
So, lack of sleep disrupts decreases the number of calories you burn and encourages overeating.
11. Eat breakfast
Missing breakfast is a sin for your body. If you eat a considerable and balanced breakfast, it can help increase your energy, control your appetite, and speed up your metabolism. Ensure your breakfast contains both complex carbs and protein.
12. Eat more frequently
Maintain a minimum 1200 calories intake per day.
Whenever you eat, your body experiences the thermic effect of food (TEF), which causes an increased metabolism. Eating something small every 2-3 hours keeps your metabolism raised and your stomach filled.
Does Adderall increase your metabolism?
In short, YES, but you shouldn’t use it.
Adderall is a drug used to treat attention deficit hyperactivity disorder.
It increases your ability to concentrate, stay focused on an activity, and control behavior problems. It may also assist you to prepare your tasks and improve listening skills.
It can control your appetite and help burn calories, once it wears off; your appetite comes roaring back. This leads to overeating, and most of the patients gain weight instead of losing it.
So, there you go, these are the 12 ways that you can follow in order to increase metabolism. Making small lifestyle changes and include these tips in your routine can help you boost your metabolism. Higher metabolism will help you to lose weight and keep it off while giving you more energy.