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Metabolism is a term that describes all of the chemical reactions in your body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with the metabolic rate or the amount of calories it burns. The higher it is, the more calories it burns and the easier it is to lose weight and not get it back.
Accelerated metabolism can also give you energy and make you feel better. It can help you lose weight more easily.
Here are 12 easy ways to speed up your metabolism to lose weight.
1. Eat more protein with every meal
Increasing protein intake can speed up your metabolism for a few hours. This is called the thermal effect of food (TEF, English). It is caused by the extra calories required to digest, absorb and process the nutrients in your food.
The protein causes the greatest increase in TEF. Increase your metabolic rate by 15-30% compared to 5-10% carbohydrates and 0-3% fats.
But that’s not all, because it has also been shown that eating protein can make you feel fuller and avoid overeating.
A small study found that people consumed about 441 fewer calories a day when protein made up 30% of their diet.
Consuming more protein can also reduce the drop in metabolism that is often associated with fat loss. This is because muscle breakdown is reduced, which is a common side effect of dieting.
Therefore, consuming more protein can speed up your metabolism to burn more calories and thus become leaner. It can also help you eat less because it makes you feel satisfied longer.
2. Drink more cold water
People who drink water instead of sugary drinks are more successful in losing weight and maintaining weight.
This is because sugary drinks contain calories. If you replace them with water, the calorie intake is automatically reduced.
However, drinking water can also temporarily speed up your metabolism. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10 to 30% for about an hour.
However, this calorie burning effect can be even greater when you drink cold water, as your body uses energy to warm it up to body temperature.
Water can also help you feel full. Studies show that drinking water half an hour before a meal can help you eat less. This practice is nothing new and it is not that difficult to get started. See for yourself and you will see the difference.
A study in overweight adults found that those who drank half a liter of water before meals lost 44% more weight than those who did not.
Therefore, drinking water can help you lose weight and not get it back. It speeds up your metabolism and helps you eat less if you drink before meals.
3. Relive high intensity training
High intensity interval training (HIIT) includes fast and very intense moments of activity.
It can help you burn more fat by increasing your metabolic rate even after you have finished your workout.
It is believed that this effect is greater with HIIT (high-intensity physical training) than with other types of training. It has also been shown that HIIT also helps burn fat.
A study of overweight young men found that 12 weeks of intense exercise reduced 2 kg of fat and belly fat by 17%.
During the usual exercise program, adding some high-intensity workouts can speed up your metabolism to lose weight.
4. Weight lifting
Muscle is more metabolically active than fat, and building muscle can help speed up your metabolism.
Well, that means you burn more calories every day, even at rest.
Lifting weights also helps hold your muscles and stop the metabolism that can occur when you lose weight.
In one study, 48 women with obesity problems were on an 800 calorie a day diet without exercise, aerobics, or resistance training.
After the diet, the women who did resistance training with weight lifting maintained their muscle mass, metabolism and strength. While women who have lost weight have also lost muscle mass with a diet without weight lifting and have experienced a reduction in their metabolism.
5. Get up!
First, sitting too long is bad for your health.
Some health commentators even called it “new smoking”. This is due in part to the fact that long periods of sitting burn fewer calories and can lead to weight gain.
An afternoon standing can burn an additional 174 calories compared to sitting.
If you have a desk job, try to get up for a short time to pause the session.
So if you sit for a long time, fewer calories are burned, which affects your health. More frequent breaks when sitting behind a desk would be ideal.
6. Drink green tea
Green tea and oolong tea have been shown to accelerate metabolism by 4-5%. They are also excellent antioxidants.
These teas help convert some of the fat stored in your body into free fatty acids, which can increase fat burning by 10-17%. Since they are low-calorie drinks, drinking these teas can be good for both weight loss and weight maintenance.
It is believed that its metabolism-stimulating properties can help prevent the dreaded “weight loss plateau” that occurs due to a decrease in metabolism.
However, some studies have found that these teas do not affect metabolism. Therefore, its effects can be minor or only apply to some people.
Therefore, drinking green tea or oolong tea (also called blue tea) can speed up your metabolism. These teas can also help you lose weight and not restore it. Drinking 3 to 5 cups of green tea a day is perfect for speeding up your metabolism and losing weight.
7. Eat spicy foods
Paprika contains capsaicin, a substance that can speed up the metabolism. However, many people cannot tolerate these spices in the doses required to have a significant effect.
A study of capsaicin, at acceptable doses, predicted that eating paprika would burn about 10 additional calories per meal. Over 6.5 years, this could mean a weight loss of 0.5 kg in an average man.
Simply adding spices to your food can be quite minor. However, in combination with other strategies to increase metabolism, this can lead to a slight advantage. So don’t hesitate to add a little spicy to your meals, but in addition to other methods to speed up your metabolism, you can lose weight.
Therefore, eating spicy foods can be beneficial to speed up your metabolism and maintain a healthy weight.
8. Sleep well
Lack of sleep is associated with a significant increase in the risk of obesity.
This may be due in part to the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar and insulin resistance, which are associated with an increased risk of developing type 2 diabetes.
It has also been shown to stimulate the hunger hormone ghrelin and lower the hormone of fullness leptin.
This could explain why many people who have trouble sleeping always feel hungry and find it difficult to lose weight.
Therefore, a lack of sleep can reduce the amount of calories you burn, change the way you process sugar, and change hormone-regulating hormones. 7 to 8 hours a day and good sleep are some of the ways to speed up your metabolism to lose weight.
9. Drink coffee
Studies have shown that caffeine in coffee can speed up your metabolism by 3-11%. Like green tea, they also promote fat burning.
However, this seems to affect more lean people who don’t have overweight problems. In one study, coffee increased fat burning in thin women by 29%, but only by 10% in overweight women.
The effects of coffee on metabolism and fat burning can also contribute to success in weight loss and maintenance.
Therefore, drinking coffee can significantly speed up your metabolism and help you lose weight.
10. Cooking with coconut oil
Unlike other saturated fats, coconut oil is relatively high in medium chain fats.
Medium chain fats can speed up your metabolism more than long chain fats found in foods like butter.
In one study, the researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which only increased by 4%.
Because of coconut oil’s unique fatty acid profile, replacing some of your other fats like rapeseed and cooking butter with coconut oil can have modest weight loss benefits.
Therefore, replacing other edible fats with coconut oil can speed up your metabolism somewhat.
11. Have a rich breakfast daily
Eat nutritious at breakfast, and copper doesn’t burn much time. This will get your metabolism up and running right away.
According to a study conducted by the National Register of Weight Control, patients who have a healthy breakfast every day experience a weight loss of up to 30 kg in 5 years.
Have a nutritious breakfast, just after getting up is one of the keys.
This is because breakfast gives the body energy and there is no fat accumulation. Instead, start with the food we give you and lose it naturally.
Therefore, avoid breakfast and eat a nutritious breakfast daily.
12. Eat rich in Omega 3
It is known that eating fish rich in omega-3 fatty acids such as salmon or tuna speeds up metabolism and also regulates blood sugar levels and reduces other problems such as inflammation. However, these foods are interestingly related to weight loss. Some studies have shown that these fatty acids also help reduce resistance to leptin, the hormone that promotes weight loss.
For reasons of taste, people avoid consuming fish, but there are dietary supplements that can contain the required amount of omega-3 fatty acids, unless they contain 1000 to 2000 milligrams.
Therefore, consume foods that are high in omega-3 fatty acids, such as salmon tuna or some seeds that contain them.
By following these tips on the 12 ways to speed up your metabolism to lose weight, we are giving our body the ability to stay healthy in a natural and self-regulated way. First and foremost, however, we’re giving you the option to stay healthier than trying complicated diets that don’t produce results or following a poor diet that can make you sick.