If you’re like most aging adults, your metabolism has slowed down as you age. This can make it harder to lose weight, keep it off, and stay focused and energized. But don’t worry – there are things you can do to increase your metabolism and help you stay healthy and look great.
In this blog post, we’ll tell you all about them! So read on for tips on firing up your metabolism and see which might work for you.
What is Metabolism?
Metabolism is the process by which living cells convert food into energy. This process takes place in two stages: catabolism and anabolism. Catabolism breaks complex molecules into simpler ones, releasing energy in the process. Anabolism is the synthesis of new molecules from simpler ones, using energy to drive the process.
Together, these two processes allow cells to grow, reproduce and maintain their structure. The rate at which metabolism occurs can vary depending on several factors, including the type of food consumed, the activity level, and the presence of illness or injury. However, metabolism involves a complex series of chemical reactions that convert one form of matter into another.
If you’re trying to lose weight or increase energy, you’ve probably heard that you need to speed up your metabolism. Your metabolism is what converts the food and drinks you consume into energy. Everybody’s metabolism is unique and depends on age, biological sex, muscle mass, and activity levels.
Your body can burn calories more efficiently when you have a higher metabolism. This makes it easier to maintain a healthy weight while still being able to consume the foods you enjoy.
12 Effective & Easy Ways to Increase Your Metabolism Daily
#1 – Eat Breakfast
In the morning, our metabolism is at its slowest point. Breakfast provides the body with the nutrients it needs to speed up its metabolism and get going for the day.
A high metabolism means our bodies can burn calories better and convert them into energy. Eating breakfast jump-starts the day’s metabolism and helps us maintain a healthy weight. Additionally, studies have shown that people who eat breakfast are less likely to overeat later in the day.
So if you’re looking to boost your metabolism and keep your weight in check, start your day with a nutritious, protein-filled breakfast.
#2 – Eat More Protein
The standard American diet consists of lots of high-fat, high-carb foods. As such, many Americans do not consume adequate amounts of protein.
Protein is not only necessary for building muscle and maintaining lean muscle mass. Studies show that it increases your metabolic rate more than fats or carbohydrates do.
Experts also recommend consuming protein once every 3-4 hours to prevent your metabolism from dropping throughout the day and to help keep your energy levels up.
Good sources of lean protein include:
- Chicken
- Salmon
- White fish, such as cod and tilapia
- Greek yogurt
- Lean red meats
- Tofu
- Beans
- Eggs
The amount of protein you should consume each day varies. Too much protein can also have adverse effects on your health. Experts recommend 0.8 grams of protein per kilogram of body weight for sedentary adults.
For athletes and active individuals, that number can be anywhere from 1.1 – 1.5 grams of protein per kilogram of body weight.
#3 – Eat Frequently
Eating more often throughout the day will help to keep your metabolism humming. Try to have three small meals and two snacks every day. You don’t have to eat throughout the entire day but frequently during your eating window, whatever period you choose.
#4 – Try Intermittent Fasting
There is some evidence that fasting can help to boost metabolism. One study showed that intermittent fasting (a type of fasting where you cycle between eating and not eating) helped increase the number of calories burned by up to 14%.
Another study showed that fasting could help improve insulin sensitivity, leading to better blood sugar control and a reduced risk of diabetes. Fasting may also help to increase levels of the hormone adiponectin, which plays a role in regulating metabolism. However, more research is needed to confirm these findings.
#5 – Portion Control
Avoid overeating by watching your portion sizes. Overeating can slow down your metabolism.
#6 – Exercise
Exercise is a great way to boost your metabolism and burn calories. A moderate amount of exercise is the key to maintaining a healthy metabolism.
#7 – Incorporate Strength Training into your Fitness Routine
More specifically, add strength training to your daily exercise. You don’t need to punish yourself with hours of cardio to speed up your metabolism. While cycling and running are great for heart health, your body stops burning calories once you’re done.
On the other hand, building muscle increases your resting metabolic rate, allowing you to burn more calories even when resting. Strength training also helps to prevent the loss of muscle mass when you’re trying to lose weight.
If you’re new to strength training and don’t know where to start, there are tons of free beginner routines online. Many can be done at home with dumbbells or resistance bands.
#8 – Drink Green Tea
Green tea is a metabolism booster! Green tea is rich in polyphenols, catechins, and caffeine. While some scientific studies have been inconclusive, some research suggests that green tea plays a positive role in fat metabolism.
Green tea helps convert fat stored in your body into free fatty acids. Because it is low in calories, it is also an excellent replacement for sugary drinks. If you are not a fan of green tea, you can also try oolong tea, which boasts many of the same health benefits, or one of these detox drinks!
#9 – Stay Hydrated
Drink plenty of water throughout the day to help keep your metabolism functioning at its best.
#10 – Get Enough Sleep
A lack of sleep can slow your metabolism, so get plenty of rest each night.
#11 – Avoid Sugar
Too much sugar can sabotage your metabolism, so steer clear of foods high in sugar.
#12 – Add Spice
Spicy foods contain capsaicin, which helps to boost the metabolic rate. Add some spice to your meals to help jump-start your metabolism!
Making Small Changes Can Lead to Lasting Results with Your Metabolism
Speeding up your metabolism is a process that takes time and effort. You may find it challenging to incorporate these changes all at once.
Start small and practice building consistent habits that can last a lifetime. Even a few small weekly changes can put you on the path to a healthier lifestyle.
References:
1. Pesta, Dominik H, and Varman T Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism, BioMed Central, 19 Nov. 2014, http://ncbi.nlm.nih.gov/pmc/articles/PMC4258944/.
2. “Are You Getting Too Much Protein?” Mayo Clinic, Mayo Foundation for Medical Education and Research, newsnetwork.mayoclinic.org/discussion/are-you-getting-too-much-protein.
3. Hodgson, Adrian B, et al. “The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms.” Advances in Nutrition (Bethesda, Md.), American Society for Nutrition, 1 Mar. 2013, ncbi.nlm.nih.gov/pmc/articles/PMC3649093/.