9 Ways to Speed ​​Up Your Metabolism (According to Science)

Metabolism is the term used to describe the chemical reactions that keep the body alive and functioning.

It is responsible for converting the nutrients in the food we eat into fuel to keep us on our toes, give us strength to digest food and even allow blood circulation, according to studies. It may also be known as the basal metabolic rate, or the number of calories you burn at rest.

Several factors can affect the level of your metabolic rate, including age, gender, body size and health.

But how to speed it up? According to science, there are several ways to do this.

9 WAYS TO SPEED UP YOUR METABOLISM, ACCORDING TO SCIENCE

In addition, studies show that eating the right amount of protein promotes a feeling of fullness preventing you from eating more than enough, in addition to reducing the drop in metabolism often associated with fat loss, as the macronutrient prevents muscle loss, which usually happens during the slimming process.

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DRINK MORE WATER

People who stay hydrated and consume more water than sweetened beverages (like soda) are generally able to lose weight more easily and keep it off. This happens because drinks like soda have a high number of calories, so replacing them causes the amount of calories ingested in the day to fall, facilitating the slimming process, according to research.

Also, a study conducted in 2013 showed that drinking water can temporarily speed up your metabolism. In participants who drank 500 mL of water, a 30% increase in resting metabolism was noted for about an hour.

Water can also help you lose weight. Studies show that drinking water half an hour before eating can help you eat less.

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DO HIIT

High-intensity interval training (HIIT) involves quick, very intense bursts of activity. After medical clearance, exercise can help you burn more fat by increasing your metabolic rate even after you finish your workout, according to studies.

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PRACTICE BODYBUILDING

Muscle is, metabolically speaking, more active than fat. Building muscle can help boost your metabolism to help you burn more calories each day, even at rest, according to studies. Therefore, lifting weights can help maintain muscle and combat the drop in metabolism that can occur during weight loss.

Furthermore, according to a review of 58 studies, resistance training was significantly more effective in reducing body fat percentage, total body fat mass, and belly fat compared to a control group.

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DON’T STAY SITTING FOR LONG

Sitting for a long time can have a negative effect on your health. This happens because, according to some studies, when sitting for long periods, our body burns fewer calories, which leads to weight gain.

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A 2018 review found that standing or walking at work was associated with a lower risk of cardiometabolic problems, as well as weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin In fasting. Already, walking instead of standing resulted in greater improvements in reducing systolic blood pressure and insulin resistance.

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DRINK GREEN TEA

Some studies have shown that green tea speeds up metabolism and burns fat. The herb helps convert some of the fat our body stores into free fatty acids, which can increase fat burning when combined with exercise.

Its metabolism-boosting properties are thought to help prevent a plateau effect. in people who are losing weight that occurs due to a decrease in metabolism.

But other older studies say these teas don’t affect metabolism. Therefore, its effect may be small or only apply to some people.

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BET ON THE PEPPER

Nothing better than speeding up your metabolism with a pepper sauce, right? The plant contain capsaicina compound that can speed up metabolism. But often the palate does not tolerate these spices in the necessary doses to have a significant effect.

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For example, one study discussed in a 2016 review evaluated the effects of capsaicin at acceptable doses, predicting that eating hot peppers would burn about 10 additional calories per meal. Over 6 years, this can account for a pound of weight loss for an average-weight male.

Alone, the effects of adding spices to your food can be quite small. However, it can lead to a small advantage when combined with other metabolism-boosting strategies.

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SLEEP WELL

Lack of sleep is linked to a large increase in the risk of obesity, according to studies. This may be partially caused by the negative effects that sleep deprivation has on metabolism.

Lack of sleep has also been linked to increased blood sugar levels and to insulin resistance both associated with a higher risk of developing type 2 diabetes. It has also been discovered that sleep deprivation that affects levels of ghrelin, the hunger hormone, and leptina hormone that controls fullness (satiety).

This may explain why many poor sleepers often feel hungry and may struggle to lose weight when it is their goal.

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DRINK COFFEE

Studies have shown that the caffeine in coffee can help temporarily speed up metabolism. Like green tea, it can also promote fat burning.

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If your goal is to lose weight, several studies have found that effects of coffee on metabolism and fat burning can contribute to successful weight loss and maintenance.

However, the effects of caffeine can vary based on many factors. For example, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active (sedentary) lifestyle compared to trained athletes.

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