Lose weight: 6 Easy Ways To Boost Your Metabolism

Lose weight: 6 Easy Ways To Boost Your Metabolism 

Lose weight: 6 Easy Ways To Boost Your Metabolism


Metabolism is the term for all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.


Here are 6 easy ways to increase your metabolism.


1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats 

Eating protein has also been shown to help you feel more full and prevent you from overeating 

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting


BOTTOM LINE:
Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off 

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily 

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour 

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature 

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less 

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't 

BOTTOM LINE:
Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished 

This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat 

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17% .

BOTTOM LINE:
Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 

This means you will burn more calories each day, even at rest 

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss 

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training 

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism 

BOTTOM LINE:
Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health .

Some health commentators have even dubbed it "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk

BOTTOM LINE:
Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5% 

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% 

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance .

It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people 

BOTTOM LINE:
Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.

Take Home Message

Making small lifestyle changes and incorporating 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. 


Lose weight: 6 Easy Ways To Boost Your Metabolism