How does metabolism affect your health?
Metabolism refers to all the chemical events in your body to keep it alive and functioning.
Your metabolism is also in charge of turning the nutrients in the meals you eat into fuel. This gives the energy your body requires to breathe, move, digest food, circulate blood, and repair damaged tissues and cells (1).
However, “metabolism” is frequently used to refer to your resting metabolic rate or the number of calories you burn.
The more calories you burn at rest, the greater your metabolic rate. Your metabolism can be affected by various factors, including age, food, gender, body size, and health state (1).
There are various evidence-based ways to increase metabolism to aid weight control and general health.
Here are nine simple ways to boost your metabolism.
1. Eat plenty of protein at every meal
Food can temporarily boost your metabolism for a few hours.
This is known as the thermic effect of food (TEF). The extra calories necessary to digest, absorb, and utilize the nutrients in your meal are to blame.
Protein produces the most significant increase in TEF. Protein takes 20 to 30 percent of its valuable energy to be spent for metabolism, compared to 5 to 10% for carbohydrates and 0 to 3% for fats (2).
Protein has also been proven to increase satiety and prevent overeating (3, 4, 5).
Eating additional protein can also help prevent the decline in metabolism commonly associated with fat loss. This is because protein helps to prevent muscle loss, a typical side effect of dieting (2, 5).
2. Drink more water
People who drink water instead of sugary drinks are likelier to lose weight and keep it off (6, 7, 8).
Because sugary beverages include calories, substituting water instantly decreases your calorie consumption.
However, drinking water may temporarily increase your metabolism (8).
According to one 2013 assessment, consuming 17 ounces (500 mL) of water raises resting metabolism by 30% for nearly an hour (9).
However, further study is required to back up this conclusion. According to 2015 research, drinking water may not always enhance metabolism after drinking it (10).
If you’re trying to lose weight, water might also help you fill up. According to research, drinking water half an hour before eating will help you eat less (11, 12).
One tiny study discovered that persons who drank 17 ounces (500 mL) of water 30 minutes before meals for 12 weeks shed about 3 pounds (1.3 kg) more than those who did not (13).
3. Do a high intensity workout
High intensity interval training (HIIT) entails short, intense bursts of exertion.
If this form of exercise is healthy for you, it can help you burn extra fat by boosting your metabolic rate long after your workout is over (14, 15, 16).
This impact is thought to be more assertive with HIIT than other forms of exercise. Furthermore, HIIT has been demonstrated to aid in fat loss (17, 18).
To begin, select a modality you are already comfortable with, such as biking or running.
4. Lift heavy things
Muscle has a higher metabolic rate than fat. Building muscle can help boost your metabolism, allowing you to burn more calories throughout the day, even while resting (19).
Lifting weights can also aid muscle retention and counteract the dip in metabolism after weight loss (20, 21, 22).
Furthermore, a review of 58 research found that resistance training was considerably more effective than a control group in reducing body fat percentage, total body fat mass, and belly fat (23).
5. Stand up more
Too much sitting might harm your health (24, 25).
This is partly because prolonged sitting burns fewer calories and might contribute to weight gain (26).
Standing or stepping at work was related to reduced cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, fasting triglycerides, total/HDL cholesterol, and insulin, according to a 2018 study. Stepping instead of standing resulted in more significant improvements in systolic blood pressure and insulin resistance (27).
If you work at a desk, consider standing up for brief periods to break up the time you spend sitting. You may also walk during the day or get a standing desk.
6. Drink green tea or oolong tea
Green and oolong tea have been demonstrated to boost metabolism and burn fat (27, 28).
When paired with exercise, these teas help transform some of the fat stored in your body into free fatty acids, which may enhance fat burning (29).
Because these teas are low in calories, they may benefit weight loss and maintenance (30).
Their metabolism-boosting qualities are supposed to assist persons who are losing weight avoid a weight loss plateau caused by a decline in metabolism (30).
Some earlier research, however, concludes that these teas do not affect metabolism. As a result, their impact may be minor or limited to a subset of the population (31, 32).
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7. Eat spicy foods
Capsaicin, a pepper chemical, can increase metabolism (33, 34, 35).
However, many people cannot tolerate these spices sufficiently to have a meaningful effect.
For example, one study reviewed in a 2016 review looked at the effects of capsaicin at safe levels. It was projected that consuming peppers would produce an additional ten calories burned each meal. This might account for 1 pound (0.5 kg) of weight loss for an average-weight guy over 6.5 years (36).
The impact of adding spices to your diet may be minor on their own. When paired with other metabolism-boosting techniques, it may provide a little edge.
8. Get a good night’s sleep
Sleep deprivation has been related to a significant rise in the risk of obesity (37).
This might be partly due to the harmful effects of sleep deprivation on metabolism (38).
Sleep deprivation has also been connected to elevated blood sugar levels and insulin resistance, which are associated with an increased risk of developing type 2 diabetes (38, 39, 40).
It has also been proven to influence ghrelin, the hunger hormone, and leptin, a hormone that regulates fullness (satiety) (41, 42).
This might explain why many sleep-deprived people feel hungry and have difficulties losing weight when decreasing weight is their objective.
9. Drink coffee
Caffeine in coffee has been found in studies to improve metabolism briefly. It, like green tea, may boost fat burning (43, 44).
Several studies have revealed that the benefits of coffee on metabolism and fat burning may help weight loss and maintenance (45, 46).
Caffeine’s effects, however, might vary depending on some things. Caffeine, for example, was found to be more effective than trained athletes in increasing fat burning during exercise in persons with a less active (sedentary) lifestyle (44).
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Frequently asked questions
Does dieting affect metabolism?
Moderate weight loss might reduce your metabolism and the number of calories you burn at rest (47).
Resistance exercise and protein consumption can help preserve lean body mass after weight loss, which may be advantageous for metabolism maintenance (2, 21).
How long does it take to speed up metabolism?
The amount of time it takes to speed up your metabolism might vary depending on a variety of factors, including:
- diet
- activity level
- health status
While some of the suggestions above may help you raise your metabolism rapidly, others may take a little longer. Furthermore, these measures should not be viewed as a fast cure but rather as part of a health-promoting approach that involves eating a nutrient-dense diet, physical exercise, and adequate sleep to produce long-term improvements.
How do you reset your metabolism?
While it is not feasible to “reset” your metabolism, many natural strategies to improve your metabolic rates, such as making modifications to your dietary plan, training regimen, and sleeping schedule.
What is the most natural way to increase metabolism?
The most excellent strategy to promote a metabolism with health-promoting advantages is to consume a good, well-balanced diet and receive enough physical activity. Other suggestions, such as staying hydrated, drinking coffee or tea in moderation, and getting enough sleep, may also be helpful.
The bottom line
Making minor adjustments to your lifestyle and adopting these strategies into your routine will help boost your metabolism.
A faster metabolism can help you lose weight and keep it off if that is your aim and provide you with more energy.
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