The best way to increase your metabolic rate is eating at a regular time with enough calories, drinking green tea, get enough sleep, and many more. In this article, we are going to tell about the best way to increase your metabolic rate.
What is metabolism?
Metabolism is a term for a series of chemical reactions that take place in the cells of organisms to sustain life. Metabolic processes lead to growth and reproduction, which allows organisms to maintain structure and respond to their environment. Every chemical reaction that takes place in the body, from digestion to the transfer of substances from one cell to another, can be part of the metabolism. Intermediate metabolism or Intermediary metabolism is a term for the transfer of substances between different cells.
Can you boost your metabolism?
According to Eric Ravussin (director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center in Baton Rouge) boosting your metabolism is really a myth! She says, “As you are fighting biology, so there is a little hope of changing your resting metabolic rate.” So you cannot boost or speed up your metabolism literary but you can try to increase your metabolic rate though it is little. As still there has little hope to increase your metabolic rate according to Eric Ravussin!
The best way to increase your metabolic rate
It is said that some foods and beverages can promote metabolism, including black coffee, green tea, energy drinks, and spices. The evidence behind these claims is insufficient, or they are not effective long-term solutions. Although you cannot control the rate of your metabolism, you can control the number of calories burned through your physical activity level. Some people who are said to have a fast metabolism may be more active than others, or they may be more restless.
Here are the 17 most effective ways to burn calories:
- Drink enough water
- Build muscle mass
- Eat enough calories
- Eat enough protein at meal
- Conscious about your eating time
- Go For an evening walk
- Drink green tea
- Drink coffee
- Drink a glass of water after walking up in the morning
- Eat spicy foods
- Add more sea food at your meal
- Eat high fiber beans
- Eat breakfast everyday
- Take enough Vitamin D supplement
- Perform high intensity workouts
- Avoid alcohol
- Get a good night sleep
Drink enough water
The scientific jury still has not determined whether water can increase metabolism. If there is any effect, it is probably due to heat production, so the water must be very cold. But till now it’s established in modern society that staying hydrated is essential for the best function of the body and it is true also! It can also help a person to lose weight. A study found that in a group of overweight women aged 18 to 23, adding 1.5 liters of water to their daily drinking water reduced average body weight and body mass index.
Advice: Drink 1.5-2 litter water daily not only to increase your metabolic rate but also for the best function of your body,
Build muscle mass
One of the most effective ways to increase your metabolic rate is to increase muscle mass. Because muscle tissue is the most metabolically active tissue in your body. The decomposition of old protein and the synthesis of new protein in your muscle accounts for about one-fifth of the resting metabolic rate. This is significantly higher than the metabolic rate of fat, which contributes only 5% to your daily resting metabolism on average. Therefore, gaining muscle tissue helps you build more metabolically active lean mass in your body, thereby increasing your calories burn, even if you are resting. For this, you need to actively engage in strength training. Including two or three strength training exercises, you can exercise all the main muscle groups of the body. Plus, strength training can help keep your basal metabolic rate higher and longer, preventing or compensating for muscle loss as you age.
Advice: To break the old protein and synthesize the mew protein build your muscle mass.
Eat enough calories
For losing weight some people skip meals However, this can have a negative impact on metabolism. Meals that are not full have the same effect. If you eat too few calories it will slow down your metabolism, so your body can save energy. Adult women need 1,600-2,400 calories per day. And adult Men need 2,000-3,000 calories per day.
Advice: Take enough calories which are needed for you and it may help for increasing your metabolic rate.
Eat enough protein at a meal
Eating food can increase metabolism within a few hours, which is called the thermic effect of food (TEF). It is caused by the extra calories needed to digest, absorb and process the nutrients in food. Protein causes the greatest increase in TEF. Compared with 5-10% of carbohydrates and 0-3% of fats, it can increase your metabolic rate by 15-30%. Eating protein has additionally been displayed to help you feel fuller and keep you from indulging.
Advice: Eating enough protein may help to increase your metabolic rate. So take enough protein.
Conscious about your eating time
The body depends on balance and regularity. Eating at a consistent time helps maintain metabolic balance. Otherwise, if a person eats a lot and then does not eat for a long time, the body will burn calories more slowly and store more fat cells. This trend ideally, a person should eat a few small meals or snacks about 3-4 hours apart.
Advice: You should be conscious about your eating time. Because already you know that eating at a consistent time may maintain your metabolic rate.
Go For an evening walk
Exercise is always good, but light evening activities like walking around the house can also be beneficial. Your metabolism slows down at the end of the day. If you do aerobic exercise about 30 minutes before meals, your metabolism will increase, which will boost your metabolism by 2-3 hours.
Advice: Walking around your home in the evening though it is little!
Drink green tea
Green tea has been proven to increase metabolism by 4% to 5%. Green tea helps to convert some of the fat stored in the body into free fatty acids, which can increase fat burning by 10% to17%. Due to their low-calorie content, drinking these teas is good for weight loss and weight maintenance. Its metabolism-promoting properties are believed to help prevent the terrible weight loss plateau due to decreased metabolism. However, some studies have found that these teas do not affect metabolism. Therefore, its impact may be small or only applicable to certain people.
Advice: Great tea may help to convert fat into a fatty acid in your body and also may help to increase your metabolic rate as well in certain people.
Drink coffee
Studies have shown that the caffeine in coffee can increase an individual’s metabolism by 3-11%. It promotes fat burning like green tea, but it seems to be most affected by lean people. One study tells that, coffee increased fat burning by 29% in lean women and only 10% in obese women. The effects of coffee on metabolism and fat burning can also contribute to successful weight loss and balance.
Advice: Don’t drink coffee after the evening. You can drink it in the morning.
Drink a glass of water after waking up in the morning
According to research, drinking water on an empty stomach can increase the metabolic rate. This is very important, especially for those who follow strict eating habits. When the metabolic rate increases, it means that your digestive system is improved. The essential carbohydrates and proteins you consume every day are metabolized and transported throughout the body through water. Having enough water in your system will help activate your metabolism and thus help your diet.
Advice: Don’t forget to drink water after leaving bed in the morning.
Eat spicy foods
Chili peppers contain capsaicin, a substance that can stimulate metabolism; however, many people cannot tolerate the doses of these spices required to achieve significant effects. According to research, acceptable doses of capsaicin predicted that eating peppers would burn about 10 extra calories per meal. Over 6.5 years, for a person of average weight, this may represent a weight loss of 1 pound (0.5 kg). Individually, the effect of adding spices to food may be small. However, when combined with other strategies to promote metabolism, it can bring slight advantages.
Advice: Don’t eat too many spicy foods. Because it can cause heartburn, stomach aches, and many more. So eat the acceptable amount of spicy foods per meal.
Add more seafood to your meal
Seafood is usually rich in protein and omega-3 fatty acids, both of which help promote metabolism. The Journal of the International Society of Sports Nutrition was published a study in which was, supplementing fish oil in the diet for six weeks increases lean muscle mass and reduces fat. Scientists speculate that this may be due to the ability of fish oil to reduce the level of fat-storage enzymes in the body.
Advice: You can eat all bony fishes like skates, rays, sharks, prawns, salmon, tuna, and many more for choosing the seafood.
Eat high fiber beans
We all know that a healthy diet is good for a healthy body and mind, but not everyone likes a healthy diet, even though we know all the benefits. Especially when it comes to eating vegetables and fruits, we have many excuses to avoid them. However, when it comes to beans, people’s love for these beans can be seen in the various delicacies prepared with them. In fact, their versatile flavors make them the soul of many cuisines. But beans are not only an important source of plant-based protein, they are also rich in soluble and insoluble fiber. The process of digesting the fiber and protein in legumes burns extra calories. Both types of fiber help reduce the level of insulin after digestion and reduce the body’s fat storage. Think of each bean as a small pill that promotes metabolism. A study found that people who eat ¾ cups of beans a day are 6.6 pounds lighter than those who do not eat beans, even though people who eat beans eat an average of 199 more calories a day.
Advice: As a small pill you can eat beans that are high in fiber and may help to increase your metabolism rate.
Eat breakfast every day
Research has shown that people who eat breakfast regularly tend to consume fewer calories throughout the day. Find breakfast options that are easy to prepare and suit your busy schedule. Good choices are high-fiber whole grains (3-5 grams per serving), oatmeal with low-fat milk, or semi-finished bagels with peanut butter.
Advice: Eating breakfast every day helps to consume fewer calories throughout the day which may increase your metabolic rate.
Take enough Vitamin D supplement
If there is one supplement that most Americans should be taking, it is vitamin D. It is important for maintaining muscle tissue, which speeds up metabolism, but researchers estimate that about 20% of Americans get enough from their diet. Although 3.5 grams of salmon can absorb 90% of the recommended daily value (400 IU), taking a daily supplement is very convenient.
Advice: You can eat eggs, fortified low-fat milk, and tuna to get enough vitamin D from your meal.
Perform high-intensity workouts
One of the ways that high-intensity exercise actually helps you burn calories after you finish your exercise. Several studies have shown that high-intensity training has an impressive ability to increase your metabolic rate within a few hours after exercise. High-intensity exercise can increase post-exercise metabolism more than jogging and weight training. In the same study, it was also found that high-intensity exercise can shift the body’s metabolism to use fat instead of carbohydrates for energy. Another study showed that it only takes two minutes of exercise. High-intensity exercise in the form of sprints can increase metabolism for 24 hours during a 30-minute run.
Advice: According to many studies high-intensity exercise really helps to improve metabolic rate. So don’t ignore this anymore!
Avoid alcohol
When you drink alcohol, your body must focus on processing this toxin and expelling it from the body. Like macronutrients, ethanol in alcohol also contains calories: 7 calories per gram. However, unlike carbohydrates or fats that can be put away as energy, alcohol isn’t put away in the body, yet just stays in the body until it tends to be disposed of. Without drinking, your body will not waste time on alcohol, but you can burn carbohydrates and then be surprised.
Advice: Not only at your metabolism system but also you will be benefited after giving up drinking alcohol.
Get a good night sleep
Insufficient sleep is associated with a significantly increased risk of obesity, which may be partly due to the negative impact of lack of sleep on metabolism. It has also been shown to increase the hunger hormone ghrelin and lower the satiety hormone leptin. This may explain why many people with insufficient sleep feel hungry and struggle to lose weight.
Advice: Remember to get a good night’s sleep if you want to increase your metabolism rate.
| Related Article: How to get enough sleep at night: 13 proven tips for you! |
What foods raise your metabolic rate?
It is true that certain foods can easily increase your metabolic rate. Adding these foods to your diet plan will make it easier to burn fat and prevent excessive weight gain, the foods are-
- Protein rich foods like fish, meats, eggs, nuts and seeds.
- Mineral rich foods
- Chili peppers
- Tea
- Coffee
- Beans and legumes
- Ginger
- Cacao
- Apple cider vinegar
- Seaweed
- Water
What vitamins increase metabolic rate?
Certain vitamins and minerals can help to increase your metabolic rate efficiently. Dietary supplements can help, but whole foods are the best source of vitamins and minerals. The five most important vitamins and minerals for maintaining and stimulating body functions, including metabolism, and maintaining proper weight control:
- Vitamin B
- Vitamin D
- Calcium
- Iron
- Magnesium
Does exercise increase metabolism?
For decades, researchers have tried to explain the effect of exercise on energy expenditure (calorie burn). Despite a growing body of research, the history of calorie burning and exercise remains unclear. There is some evidence that exercise can increase metabolism, but some find it confusing that regular activity slows it down.
What causes a high metabolic rate?
Fever is a common pathological cause of high BMR because an increase in body temperature increases the rate of cellular metabolic reactions. It is estimated that BMR increases by 7% for every rise in body temperature in Fahrenheit.
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