There are several easy and effective ways to support your metabolism, many of which involve making simple changes to your diet and lifestyle. Your metabolism is responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells. However, the word “metabolism” is also used to describe your basal metabolic rate (the number of calories you burn at rest). The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, body composition, sex, body size, physical activity, health status, and any medications you’re taking. Here are 8 easy ways to increase your metabolism.
1. Eat plenty of protein at every meal
Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). Protein causes the largest rise in TEF, requiring 20–30% of its usable energy for digestion, compared to 5–10% for carbs and 0–3% for fats. Eating more protein also reduces the drop in metabolism during fat loss by preventing muscle loss. Summary: Eating more protein can boost your metabolism and help burn more calories.
2. Do a high-intensity workout
High-intensity interval training (HIIT) includes short bursts of intense activity. HIIT is believed to cause a greater metabolic boost than other workouts and helps build muscle that burns energy at rest. Summary: Adding HIIT to your routine can boost metabolism and burn more fat.
3. Lift heavy things
Muscle burns more calories than fat, even at rest. Strength training can help you build and maintain muscle, which increases your resting metabolism. Summary: Lifting weights builds muscle, which boosts your daily calorie burn.
4. Stand up more
Sitting too much reduces calorie burn and may increase health risks. Standing, walking, or using a standing desk can improve metabolic health, insulin sensitivity, and blood pressure. Summary: Standing and moving more often can counteract the negative effects of sitting.
5. Drink green tea or oolong tea
These teas may help convert fat into energy and support fat-burning, especially when combined with exercise. They may also improve gut microbiome function, which influences fat metabolism. Research is mixed, though. Summary: Green and oolong tea may help burn more fat, though effects are likely modest.
6. Eat spicy foods
Spicy foods like chili peppers contain capsaicin, which may slightly boost metabolism. The effect is small (around 10 calories per meal) but may add up over time. Summary: Adding spice can slightly increase metabolism when combined with other strategies.
7. Get a good night’s sleep
Lack of sleep affects hunger hormones like ghrelin and leptin, increasing appetite and possibly leading to weight gain. It may also slow down how your body metabolizes fat. Summary: Quality sleep supports hormone balance and fat metabolism.
8. Drink coffee
Caffeine can stimulate metabolism by increasing the release of epinephrine, helping your body use fat as fuel. It may be more effective in less active individuals. Summary: Coffee boosts metabolism and may aid fat burning, especially during workouts.
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