How to Increase Metabolism

Wellness your inbox

Subscribe to our newsletter

Your metabolic rate is essentially a measure of the amount of calories you burn every day. The number of calories you burn varies and is influenced by several factors (read more about how to increase the calories you burn every day). Knowing what these factors are will allow you to:

  • Manipulate the amount of calories you burn
  • Avoid inadvertently burning fewer calories, i.e. help you avoid slowing down your metabolism
  • Will help you increase your metabolism

Although there are a lot of things you can do to increase metabolism, there are also quite a few things you should avoid doing, which would otherwise slow down your metabolic rate.

Food, exercise and other lifestyle choices have a significant impact on your metabolism. The more of these factors you are able to incorporate into your lifestyle, the more you’ll increase your metabolism and experience greater fat loss and importantly permanent fat loss.

1. AVOID VERY LOW CALORIE DIETS

On very low calorie diets, you are essentially starving yourself. While logically no one is able to maintain such a diet as part of a lifestyle change and those who do risk serious damage to their health, very low calorie diets generally do not work. This is because they triggers the starvation protection mechanism, which causes you to lose a lot of water weight, some muscle tissue and very little fat. How does it do it? Not knowing that McDonald’s is only around the next corner, your body panics and takes some extreme protective measures to ensure your survival, which appears to be in jeopardy since your body has registered that there is insufficient food around. Therefore, your body proceeds to protect its fat reserves in case things get worse later and uses muscle for fuel instead of fat. It also instigates a number of complicated measures to decrease the amount of energy your body needs for its essential functions. In other words it slows down your metabolism. Kinda counterproductive?!

2. EAT LITTLE AND OFTEN

Eating around 6 small meals per day with each meal consisting of a combination of protein, carbs and fat. On a calorie controlled diet you eat fewer calories than normal. Therefore, you need to provide your body with food every fewer hours helps avoid triggering the starvation protection mechanism. Research suggests that small, regular meals throughout the day, instead of one or two large meals, can increase your metabolism. In fact, evidence shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. Also, about 10% of the calories we burn each day goes on digesting and absorbing food – so the more times you eat, the greater this effect is likely to be. Small, but frequent meals should form part of your daily metabolism-boosting plan.

3. INCREASE METABOLISM BY EATING BREAKFAST

Breakfast → break fast → breaking the fast. Yes, you have been fasting through the night. Therefore, especially when you are dieting you should eat something for breakfast to avoid triggering a slowdown in metabolism. You need not go as far as breakfasting like a king, but should definitely try eating a small breakfast at the very least. A low calorie meal replacement shake, fruit or cereal are options, though incorporate some protein into your meal.

4. INCREASE METABOLISM BY EATING PROTEIN- & FIBER-RICH FOODS

Our body has to use energy to digest, break down and absorb the food we eat. Some foods require more energy to break down than others. Research suggests that approximately 25% of calories in a protein-rich meal are burnt off. Your body has to burn more energy to digest protein than it does to digest fat or carbohydrate. Furthermore, protein will help build muscle and reduce loss of muscle mass that occurs on weight loss diets. Remember, muscle burns calories and increases metabolism. Therefore, a protein-rich diet acts to increase your metabolism by (1) requiring more energy for digestion than other foods and (2) by building metabolism boosting muscle tissue. Make sure you choose low-fat protein options such as lean meat, skinless chicken and low-fat dairy productsFiber-rich foods are also excellent metabolism boosters. Fiber is not digestible, still your body works very hard trying to break it down. This uses up energy and increases metabolism in the process.

5. CARDIOVASCULAR EXERCISE

There is no way to get around exercise. While calorie-restricted diet decreases metabolism, exercise increases metabolism. Exercise is the only way to truly get the most of calorie restriction. Where dieting results in loss of muscle, exercise increases muscle or at the very least during dieting stops the loss of muscle mass. Exercise has short and long-term effects on metabolism.Exercise increases metabolism for a hours after exercise and increases metabolism by increasing muscle massHigh intensity interval training is the best exercise technique to increase metabolism, as it has the greatest effect on metabolism and is incredibly efficient. HIIT can burn an extra 100 to 200 after your workout.

6. BOOST METABOLISM BY BUILDING MUSCLE

Muscle gain of just 5 to 10 pounds will increase your metabolism by approximately 100 calories. Therefore, cardiovascular exercise with resistance/ incline and weight training.

7. AVOID ALCOHOL

Just as protein takes a lot of energy to digest alcohol takes the least. Almost all the calories in alcohol will go straight to your love handles. Furthermore, alcohol is the incredibly calorie rich intake can quickly add up to hundreds of calories. The calories in cocktails tend to be particularly high. Moreover, alcohol prevents fat burning.

8.  INCREASE METABOLISM BY SPICING UP MEALS

It does work! Spices such as chilli are thought to increase metabolism by up to 50% for up to three hours after eating, by increasing your heart rate. Just make sure that your spicy food choices are not calorie-rich .

9. SUPPLEMENT WITH FISH OIL

Although much focus has been on green tea, as it is believed to contain antioxidants that increase metabolism or at the very least stave off decreases in metabolism, fish oil has shown much greater promise. Research suggests that the omega-3 fatty acids (EPA and DHA), which are only present in fish oil, may may be able to dramatically increase metabolism. Fish oil may be able to increase calorie burning by approximately 400 calories per day! For an effective supplement choose capsules that contain at least 300 milligrams of EPA and DHA total.

10. SLEEPING

Yes, sleeping. Research suggests that insufficient sleep can cause weight gain. Lack of sleep appears to alter the levels of hormones Leptin and Ghrelin that play a role in weight control by affecting appetite and energy regulation. The changes in these hormones increase hunger and appetite. Furthermore, significant changes in glucose tolerance and endocrine function also occur and hasten the onset and increase the severity of diabetes, hypertension and obesity. Aim for 8 hours of sleep per night.

11. SAUNAS TO INCREASE METABOLISM

Saunas may increase metabolism by about 20%. In the heat of the sauna the body works hard to cool itself, such that there is a substantial increase in heart rate, cardiac output and metabolic rate – similar effects to exercise, without the physical exertion. Metabolism may stay elevated for hours after the sauna. Before you have a sauna, ensure you don’t have any underlying medical problems that mean you shouldn’t go in saunas or steam rooms.

Read more

Weight Loss Workout Plan

To lose weight, increase strength, get fit, be healthy and generally feel great - exercise is key. Just like the air you breathe, our body...

Body Fat Calculator

This body fat calculator uses the U.S. Navy Circumference Method where three/ four body measurements are fed into a fixed formula to estimate the...

What Is Master Cleanse (Lemonade Diet)?

The Lemonade Diet or Master Cleanse is a liquid mono-diet, created by Stanley Burroughs in the 1940s and more recently made popular by Peter...

11 Healthy Juicing Recipes to Add to Your Diet

These juicing recipes are from the juice cleanse plan by Jason Vale. Juices are rich in vitamins, can help weight loss, improve general well-being and...

Calorie Calculator to Lose Weight or Maintain Weight

To lose weight you need to calculate your daily calorie requirements. In other words, you need to know how many calories you require per...

15-Minute HIIT Jump-Rope Workout

What allows you to work out at home, with equipment that costs next to nothing, and has calorie burning power that exceeds that of...

Recent Posts

Popular

Calculators

Read more

Weight Loss Workout Plan

To lose weight, increase strength, get fit, be healthy and generally feel great - exercise is key. Just like the air you breathe, our body...

Body Fat Calculator

This body fat calculator uses the U.S. Navy Circumference Method where three/ four body measurements are fed into a fixed formula to estimate the...

What Is Master Cleanse (Lemonade Diet)?

The Lemonade Diet or Master Cleanse is a liquid mono-diet, created by Stanley Burroughs in the 1940s and more recently made popular by Peter...

11 Healthy Juicing Recipes to Add to Your Diet

These juicing recipes are from the juice cleanse plan by Jason Vale. Juices are rich in vitamins, can help weight loss, improve general well-being and...

Calorie Calculator to Lose Weight or Maintain Weight

To lose weight you need to calculate your daily calorie requirements. In other words, you need to know how many calories you require per...

Read more

Weight Loss Workout Plan

To lose weight, increase strength, get fit, be healthy and generally feel great - exercise is key. Just like the air you breathe, our body...

Body Fat Calculator

This body fat calculator uses the U.S. Navy Circumference Method where three/ four body measurements are fed into a fixed formula to estimate the...

What Is Master Cleanse (Lemonade Diet)?

The Lemonade Diet or Master Cleanse is a liquid mono-diet, created by Stanley Burroughs in the 1940s and more recently made popular by Peter...

11 Healthy Juicing Recipes to Add to Your Diet

These juicing recipes are from the juice cleanse plan by Jason Vale. Juices are rich in vitamins, can help weight loss, improve general well-being and...

LEAVE A REPLY

Please enter your comment!
Please enter your name here

 
Send this to a friend