In this article, we will go over the 7 science-based ways to boost metabolism fast. As Increasing metabolism is the weight loss community’s holy grail, yet the rate at which your body burns calories relies on a variety of factors.
Some people have a quick metabolism by genetics. Even when they are sleeping, males often burn more calories than women. And beyond the age of 40, metabolism generally begins to gradually decline. There are additional strategies to boost your metabolism despite the fact that you have no control over your age, gender, or heredity. Here are ten examples.
8 Ways To Boost Metabolism
So, here goes the list of 8 science-based ways to help you boost your metabolism to lose weight fast:
1. Eat More Protein
Although cutting calories may not speed up metabolism, choosing the right meals to fill those calories may. For instance, protein may be more likely than carbohydrates or fat to encourage thermogenesis, the body’s process of burning calories.
38 participants in a 2020 trial consumed either a high protein diet, which provided 25% of calories from protein, or a medium protein diet, which provided 15% of calories from protein. People who consumed more protein than those who consumed less burnt more calories.
2. Fuel Up With Water
Water is required by your body to metabolize calories. Your metabolism may slow down if you are even slightly dehydrated. Adults who consumed eight or more glasses of water each day burnt more calories than those who only drank four, according to one study. Before every meal and snack, sip a glass of water or another unsweetened beverage to stay hydrated. Also, instead of pretzels or chips, munch on fresh fruits and vegetables, which come naturally hydrated.
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3. Do a High-Intensity Workout
Quick and extremely intense bursts of activity are used in high-intensity interval training (HIIT).
Even after your workout is over, if this form of exercise is safe for you, it can help you burn additional fat by raising your metabolic rate.
HIIT is thought to have this effect more than other forms of exercise. Additionally, HIIT has been demonstrated to help fat loss.
Start with a modality you are currently comfortable with, like biking or jogging.
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4. Stand Up More
A lot of sitting might be harmful to your health. This is partially due to the fact that prolonged durations of sitting might result in weight gain and reduced calorie burn.
In a 2018 review, it was discovered that standing or stepping while at work was linked to lower levels of weight, body fat, waist circumference, systolic and diastolic blood pressure, fasting triglycerides, total/HDL cholesterol, insulin, and cardiometabolic risk (CMR) scores. Stepping, as opposed to standing, produced higher reductions in systolic blood pressure and insulin resistance.
If you work at a desk, try standing up occasionally to break up the time you spend seated. You may also purchase a standing desk or try taking daytime walks.
5. Eat Spicy Foods
Capsaicin, a substance found in peppers, can speed up your metabolism. The amounts necessary for these spices to have a noticeable impact, nevertheless, are sometimes intolerable to many people.
One study, for instance, assessed the effects of capsaicin at safe levels and was described in a 2016 review. It was projected that consuming peppers will result in an extra 10 calories being burned off per meal. This could result in a male of average weight losing 1 pound (0.5 kg) over the course of 6.5 years.
Spices may not have much of an impact on your diet on their own. However, when paired with other metabolism-boosting techniques, it might result in a modest edge.
6. Reduce Stress
Stress affects hormone levels, and it can cause the body to produce more cortisol than usual.
Cortisol is a hormone that helps regulate appetite. In 2011, researchers found unusually high cortisol levels in people with disordered eating. The body releases cortisol in times of stress.
However, the authors of a small 2020 study found no evidence linking resting metabolic rate and anxiety.
Stress could also have an indirect impact by affecting eating patterns and sleep, both of which can alter the rate of metabolism.
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7. Get Enough Sleep
According to 2016 research, people who get less sleep may have a lower metabolic rate. Participants in the study slept for four nights at a rate of four hours each, then one night at a rate of twelve hours. The experiment was conducted in a sleep lab. Following the nights of little sleep, their metabolic rate decreased, but after the night of recovery sleep, it rose to its normal levels.
According to the authors, when a person gets less sleep, the body slows down its metabolism to conserve energy. They noticed that for those who don’t get enough sleep, this could result in a weight increase.
Although everyone has different sleeping needs, the Centers for Disease Control and Prevention (CDC) advises adults aged 18 to 60 to get at least 7 hours of sleep each night.
8. Drink Green Tea or Oolong Tea
It has been demonstrated that oolong and green teas speed up metabolism and fat burning. When paired with exercise, these teas can transform some of the body’s stored fat into free fatty acids, which may enhance fat burning.
Drinking these teas may help with weight loss and weight maintenance as they are low in calories.
It is hypothesized that its metabolism-boosting qualities may aid those who are losing weight in avoiding a weight loss plateau brought on by a slowing of the metabolism.
However, prior research indicates that these teas have little effect on metabolism. Therefore, its impact could be minimal or limited to a specific group of people.
The bottom line
Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.
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