11 Methods to Speed up your Metabolism

What Is Metabolism?

The total of processes your body goes through to keep your body in a state of equilibrium. The body utilizes the calories you eat to fuel these processes. Your metabolic rate, also known as the total daily energy expenditure (TDEE), is the amount of calories you require daily to keep your weight in check. 

TDEE consists of three parts that include basal metabolism, thermogenic effects of food and physical exercise. These three components work together to speed up your metabolism.

Basal Metabolism

Basal metabolism, also known as BMR, comprises all the calories that your body requires just to sustain existence. Numerous aspects influence it, and unfortunately, it isn’t possible to control many of them completely. The most significant factors are the effects of sex, age and genetics. 

Thermic Effect of Food

The Thermogenic effect of food (TEF) is an indicator of the total calories that you consume in digestion. TEF is a tiny portion of the calories you consume daily, and unlike BMR, it isn’t something you can exert any influence over. 

Physical Activity: Exercise and Non-Exercise Activity Thermogenesis

The physical activity portion of TDEE is not limited to “gym time.” It encompasses all the calories that you burn through every move you make during your day, including typing, walking at home, walking, working, going to the store or gardening. Because these kinds of movements are not confined to exercises, they’re referred to as non-exercise activity thermogenesis, also known as NEAT. Just by increasing how you move around each day it can significantly affect your TDEE.

11 easy methods to speed up your metabolism

1. Try a low-glycaemic Diet for a faster metabolism

• Low-carb diets cause the most significant improvement in metabolic rate; however, they also trigger the improvement in the cortisol stress hormone. 
• So, researchers have concluded that a diet with a low glycemic index is the most appropriate to speed up your metabolism and lose weight. 
• Choose a diet filled with high-fiber foods such as beans and vegetables to speed up your metabolism and prevent your blood sugar from increasing.

2.  Replacing all cooking fats using coconut oil

• Research has shown that the medium-chain fats in coconut oil boosted the metabolism of participants by 12%, as compared to long-chain fats, which elevated it only by 4 percent. 
• Coconut oil has a distinct fat-acid profile. It is possible to replace cooking fats with coconut oil. Coconut oil provides amazing benefits to your metabolism, weight loss, and overall well-being.

3.  Select organic foods to boost the metabolism

• Non-organic vegetables, fruits as well as grains filled with pesticides hinder your metabolism, causing interference with your thyroid gland, which is your body’s thermostat. It controls how fast it functions. 
• Contrarily, foods that are grown without pesticides keep your metabolism burning fats going because it does not put your thyroid in contact with harmful toxins. To boost your metabolism, make sure you use organic foods to cook your meals.

4.  Eat spicy food

• Consuming cinnamon, green or red chilies, ginger, or pepper can boost your body’s temperature and the functioning of the sympathetic nervous system. This means that you’ll immediately boost your metabolism, which burns off extra calories.

5.  Drink plenty of water

• The process of flushing your system with water is always an excellent idea. In a study that was published in the Journal of Clinical Endocrinology and Metabolism Researchers found that the metabolic rate of participants grew by nearly 30 % in just 10 minutes after they had consumed 168 ounces of water. 
• Studies have also revealed the consumption of two glasses of water prior to each meal can benefit dieters to shed 5 pounds less than people who didn’t drink water for three months.

Read Also: Fat burner

6.  Eat breakfast to increase your metabolism

• A nutritious and high-nutrient meal for breakfast (like an omelet stuffed with vegetables or oatmeal with berries and nuts) stimulates digestion and revs the metabolism. Studies suggest that those who eat breakfast are the most effective in losing weight. 

7.  Eat more protein to boost metabolism

• A diet high in protein could improve metabolic rate and enhance the amount of calories that are burned. The process of burning off protein rather than fats or carbs and your body burns more energy to absorb the nutrients from a protein-rich diet. 
• By eating protein, you’ll feel fuller for a more extended period. In addition, the addition of protein to each meal can help increase and keep the lean mass of your muscles. Muscles burn greater calories than fat, even at rest.

8.  Green tea to boost metabolism

• Green tea is a source of ECGC (Epigallocatechin-Gallate), which is a potent antioxidant that aids in fat-burning. In a study, participants who drank three to five cups of tea every day for 12 weeks reduced their fat to 4.6 percent. 
• Other studies suggest that drinking 2 to 4 cups of tea a day could burn an additional 50 calories. This is equivalent to five pounds a year.

9.  Lift Heavy Weights:

• The greater the muscle mass, the greater your metabolic rate; it’s as easy as that. If you boost the size of your muscles it will benefit you to burn more calories every day, even at a rest. 
• Training with weights will help build muscle and help combat the decline in metabolism that occurs when you lose weight.

10. Skip Alcohol:

• Alcohol triggers the brain to go to a state of hunger. A number of studies have demonstrated that drinking alcohol prior to eating leads people to consume about 200 more calories. 
• Furthermore, the body burns calories from alcohol in the first place, which means that the calories left over from the meal are more likely to end up in fat.

11. Relieve yourself to avoid stress:

• Chronic stress is a real problem for your waistline. When you’re stressed out for a long time, your body is overloaded with stress hormones. They trigger fat cells inside the stomach to boost in size and stimulate the storage of fat. 
• Stress hormones also increase your appetite, which makes you likely to eat more. Try doing more things that benefit you to calm yourself, like walking meditation, doing yoga, taking a nap, sleeping, playing classical music, or taking a bath.

Conclusion

While some factors affecting metabolism, like age and genetics, are beyond our control, there are still many things you can do to boost your body’s calorie-burning rate. Focus on incorporating small changes into your daily routine, such as drinking more water, eating protein at every meal, and strength training. Even a slight increase in your metabolism can lead to significant weight loss and health improvements over time.