9 tips to boost your metabolism

Metabolism is a term that describes all of the chemical reactions that occur 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 number of calories you burn. The more calories you burn, the easier it is to lose and maintain weight. A higher metabolic rate can also give you energy and make you feel better.

Here are 9 easy ways to boost your metabolism

1. Eat plenty of protein at every meal

Eating can boost your metabolism for a few hours. This is called the thermodynamic effect (TEF). This is due to the extra calories needed to digest, absorb and break down the nutrients in your meal. The protein causes the largest increase in TEF. Increases your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats. It has also been proven that eating protein helps you feel full and prevents you from overeating.
A small study found that people are more likely to eat about 441 fewer calories per day when protein is 30% of their diet. Eating more protein can also reduce the decline in metabolism often associated with fat loss. This is because they reduce muscle loss, which is a common side effect of diets.

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 and replacing them with water automatically reduces the amount of calories you take in. However, drinking water can temporarily speed up your metabolism. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10-30% for about an hour. The calorie-burning effect can be even greater if you drink cold water, as your body uses energy to heat 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 food. A study of overweight adults found that those who drank a pint of water before their meals lost 44% more weight than those who did not.

3. Do a high intensity workout

High-intensity interval training (HIIT) involves fast, high-intensity bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout is over. This effect is thought to be greater for HIIT than for other types of exercise. Additionally, HIIT has been shown to help burn fat. A study of overweight young men showed that 12 weeks of intense exercise reduced body fat by 2 kg and belly fat by 17%.

4. Lifting heavy objects

Muscle is more metabolically active than fat, and strength training can help boost your metabolism. This means that you will burn more calories each day, even while 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 obese women were put on an 800-calorie-a-day diet, along with no exercise, aerobic exercise, or resistance training. After the diet, the women who did resistance exercise retained muscle mass, metabolism, and strength. Others lost weight, but also muscle mass and saw their metabolism plummet.

5. Wake up often

Sitting for a long time is bad for your health. Some health commentators have even called it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain. In fact, compared to sitting, spending an afternoon standing at work burns an additional 174 calories. If you have a desk job, try standing for short periods of time to divide your sitting time. You can also invest in a permanent 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 the body into free fatty acids, which can increase fat burning by 10-17%. Since they are low in calories, drinking these teas can be beneficial for both weight loss and weight maintenance.
It is believed that its metabolism-boosting properties can help prevent the dreaded weight loss plateau that occurs due to a decreased metabolism. However, some studies show that these types of tea have no effect on metabolism. Therefore, its effect may be weak or only applicable to some people.

7. Eat spicy foods

Sweet peppers contain capsaicin, a substance that can boost your metabolism. However, not many people can tolerate this spice in the doses required to have a significant effect. A study of capsaicin, in acceptable doses, predicted that eating paprika would burn about 10 additional calories per serving. Over 6.5 years, this could represent a weight loss of 0.5 kg for a man of average weight. The effects of adding spices to your food alone can be quite small. However, it may produce a slight benefit when combined with other metabolic-boosting strategies.

8. Get a good night’s sleep

Lack of sleep is associated with a significant increase in the risk of obesity. This may be in part due to the negative effects of lack of sleep on metabolism. Lack of sleep has also been associated with increased blood sugar and insulin resistance, both of which have been linked to an increased risk of type 2 diabetes. It has also been shown to increase the hunger hormone, ghrelin, and decrease the satiety hormone, leptin. This may explain why many sleep-deprived people feel hungry and have difficulty losing weight.

9. Drink coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3-11%. Like green tea, it promotes fat burning. However, it seems to affect thin people more. In one study, coffee increased fat burning by 29% in lean women, but only 10% in obese women. Coffee’s effects on metabolism and fat burning may also help with weight loss and maintenance (77Trusted Source, 81Trusted Source).

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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