Title : 10 easy ways to increase your metabolism (the support of Science)
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10 easy ways to increase your metabolism (the support of Science)
These chemical reactions keep your body alive and functioning.
However, the word metabolism it is often used interchangeably with metabolic rate , or the amount of calories you burn.
The larger, more calories They burn and the easier it is weight loss and stay fit.
Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism.
1. Eat plenty of protein at every meal
Eating foods can increase your metabolism for a few hours.
This is called thermic effect of food (TEF). It is caused by excess calories to digest, absorb and process nutrients in your food.
Protein causes the greatest increase in TEF. their metabolic rate is increased by 15-30%, compared to 5-10% for Carbohydrates and 0-3% fat ( 1 ).
Eating protein has also been shown to help you feel fuller and prevent you from overeating ( 2 3 4 , 5 6 7 8 ).
A small study found that people were prone to eat about 441 calories less per day when the protein made up 30% of their diet ( 9 ).
Eating more protein can also reduce the fall in metabolism often associated with fat loss. This is because it helps prevent muscle loss, a common side effect of diet ( 10 11 12 13 , 14 , 15 ).
Conclusion: Eating more protein can increase your metabolism to burn more calories. It can also help you eat less.
2. Drink water cooler
people who drink water instead of sugary drinks are more successful at losing weight and keep it off ( 16 17 18 19 20 ).
This is because sugary drinks contain calories, so their replacement by water automatically reduces your calorie intake.
However, drinking water can also speed up your metabolism temporarily ( 18 21 ).
Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10-30% for about an hour ( 22 23 ).
This effect of burning calories can be even higher if cold water is drunk, because your body uses energy to heat it to body temperature ( 21 24 ).
Water can also help fill up. Studies show that drinking water half an hour before eating can help you eat less ( 25 26 27 ).
In a study of overweight adults found that those who drank a pint of water before meals lost 44% more weight than those who did not ( 19 ).
Conclusion: Water can help you lose weight and keep it off. It increases metabolism and helps fill up before meals.
3. Make a high-intensity training
High intensity interval training (Interview) involves making quick movements and very intense activity.
You can help burn more fat by increasing your metabolic rate even after your workout is over ( 28 29 30 , 31 ).
This effect is believed to be greater in the case of HIIT that for other types of exercise. What's more, Interview has also been shown to help burn fat ( 32 33 34 ).
In a study in young overweight men found that 12 weeks of high-intensity exercise reduces fat mass by 4.4 pounds (2 kg) and belly fat by 17 % ( 35 ).
Conclusion :. Confusion of your exercise routine, and adding a pair of high-intensity training can increase your metabolism and help burn fat
4. Heavy Lift things
muscle is more metabolically active than fat, and building muscle can help increase your metabolism ( 36 37 , 38 39 ).
This means that more calories are burned every day, even at rest ( 40 ).
Weight lifting also help keep muscles and combat drop in metabolism that can occur during weight loss ( 41 42 , 43 , 44 ).
In one study, 48 overweight women were put on a diet of 800 calories per day, along with any exercise, aerobic exercise or resistance training ( 45 ).
After the diet, women who did resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism ( 45 ).
Conclusion: Weight lifting is important for muscle development and retention. Larger amounts of muscle will result in a higher metabolism.
5. Stand more
Sitting too is bad for your health ( 46 ).
Some commentators health have even dubbed "the new smoking." This is partly due to long periods of sitting burn fewer calories and can lead to increased Weight ( 47 ).
Indeed, compared with the session, an afternoon standing at work can burn an extra 174 calories ( 48 ).
If you have a desk job, try standing for short periods to break the length of time spent sitting. You can also invest in a standing desk ( 49 50 51 52 ).
Conclusion: Sitting for long burns few calories and is bad for your health. Try to stand regularly or invest in a standing desk.
6. Drink green tea or oolong tea
Green tea and oolong tea has been shown to increase 4-5% metabolism ( 53 54 55 ).
These teas help convert some of the fat stored in your body free fatty acids, which can increase fat burning by 10-17% ( 56 ).
because they are low in calories, consumption of these teas can be good for weight loss and weight maintenance ( 57 58 59 ).
metabolism-boosting properties is believed can help prevent plateau dreaded weight loss that occurs due to a decrease in metabolism.
However, some studies find that these teas do not affect metabolism. Therefore, its effect may be small or only to some people apply ( 60 61 ).
Conclusion: or oolong tea Drinking green tea can increase your metabolism. These teas can also help you lose weight and keep it off.
7. Eat spicy foods
Peppers contain capsaicin, a substance that can boost your metabolism ( 62 63 64 ).
However, many people can not tolerate these spices in the doses required to have a significant effect ( 65 ).
In a study of capsaicin , at acceptable doses, predicted that the peppers they eat about 10 extra calories are burned per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) weight loss of an average male weight ( 66 ).
Sola, the effects of adding spice to your meal can be quite small. However, it may be slightly helpful when combined with other metabolism-boosting strategies ( 67 ).
Conclusion :. Eating spicy food could be beneficial to boost your metabolism and help you maintain a healthy weight
8. Get a good night
lack of sleep is linked to a further increase in the risk of obesity ( 68 69 ).
This may be caused in part by the negative effects of sleep deprivation on metabolism ( 70 ).
Lack of sleep has also been linked to increased levels of blood sugar and insulin resistance , which are both linked to an increased risk of developing type 2 diabetes ( 70 71 72 73 ).
but has been shown to increase the hormone ghrelin hunger and reduce hormone fullness Leptin ( 74 , 75 , 76 ).
This could explain why many people who are sleep deprived feel hungry and struggling to lose weight.
Conclusion :. Lack of sleep can decrease the amount of calories you burn, change the way they process sugar and alter hormones that regulate appetite
9. Drinking coffee
studies have shown that caffeine in coffee can increase metabolism 3-11%. Like green tea, it also promotes fat burning ( 77 78 79 ).
However, this seems to affect more people thin. In one study, coffee increases fat burning by 29% for thin women, but only 10% for obese women ( 80 ).
effects of coffee on metabolism and fat burning can also contribute to successful weight loss and maintenance ( 77 81 ).
Conclusion :. Drinking coffee can significantly increase your metabolism and helps you lose weight
10. Replace cooking fats with coconut oil
Unlike other saturated fats, coconut oil contains a large amount of medium-chain fats.
medium chain fats can increase your metabolism more than the long-chain fats found in foods such as butter ( 82 83 84 , 85 , 86 ).
In one study, researchers found that medium chain fats increased metabolism by 12%, compared with long-chain fats, which took only 4% ( 87 ).
Because profile unique fatty acid coconut oil, replacement of some of its other fats for cooking with it can have modest benefits for weight loss ( 88 89 ).
Conclusion :. Replacing other fats for cooking with coconut oil can help boost your metabolism slightly
Take Home Message
Making small changes in lifestyle and incorporating of these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.
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