How to Speed Up Your Metabolism: 8 Easy Ways

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How to Speed Up Your Metabolism: 8 Easy Ways

Eating Food Can Temporarily Increase Your Metabolism

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Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb, and process the nutrients in your meal. Protein causes the largest rise in TEF. Dietary protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% percent for fats. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting.

Summary
Eating more protein can boost your metabolism so that you burn more calories.

High-Intensity Interval Training (HIIT) Can Indirectly Speed Up Your Metabolism

HIIT involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help indirectly speed up your metabolism. Your muscle cells will burn energy at rest, which helps you burn fat and build muscle. This effect is believed to be greater for HIIT than for other types of exercise.

Summary
Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat.

Building Muscle Can Help Increase Your Metabolism

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.

Summary
Lifting weights can help build and retain muscle. Higher amounts of muscle will result in a higher metabolism.

Sitting Too Much Can Negatively Affect Your Metabolism

Sitting too much can have negative effects on your health, partly because long periods of sitting burn fewer calories and can lead to weight gain. One 2018 review found that standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, fasting triglycerides, total/HDL cholesterol, and insulin.

Summary
Sitting for a long time burns few calories and may negatively affect your health. Try standing up or taking walks regularly or investing in a standing desk.

Green Tea and Oolong Tea Can Help Convert Fat into Free Fatty Acids

Green tea and oolong tea help convert some of the fat stored in your body into free fatty acids, which may indirectly increase fat burning when combined with exercise.

Summary
Drinking green tea can significantly increase your metabolism and may help you lose weight if that is your goal.

How Do You Fix a Slow Metabolism?

“Fixing” a slow metabolism may start with consulting a healthcare professional for a comprehensive assessment. They may explore underlying causes and offer you a tailored plan. Managing any condition that slows down your metabolism, like hypothyroidism, can help make other efforts more productive.

What Are the Signs of a Slow Metabolism?

Every body is different. Signs of a slow metabolism may vary individually but may include fatigue, digestive upset, not losing any weight despite your efforts, and easily gaining weight.

Does Dieting Affect Metabolism?

Restrictive diets may sometimes lead to a slow metabolism, among other health effects. Although for weight loss and fat burning you do want to consume fewer calories than you burn, your body still needs to get enough fuel and nutrients to perform body functions. Instead of eating less, you may want to focus on nutritious foods and move more.

What Foods Speed Up Your Metabolism?

Foods that boost your metabolism typically include protein such as meat, dairy, or legumes. A few other specific foods can also help, but it’s more about your overall eating plan and caloric needs.

How Can You Lose Weight with a Slow Metabolism?

To lose weight, you need to create a calorie deficit. This means you need to eat fewer calories than you burn, or better, burn more calories than you eat. You may want to focus on healthy eating habits while you consume enough calories to support your body functions. Consider reducing processed foods, sugar and alcohol intake, and saturated fats.

Conclusion
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.

FAQs

Q: What is the thermic effect of food (TEF)?
A: The thermic effect of food (TEF) is the extra calories required to digest, absorb, and process the nutrients in your meal.

Q: How can I increase my metabolism?
A: You can increase your metabolism by eating protein-rich foods, engaging in high-intensity interval training (HIIT), building muscle, and reducing sitting time.

Q: Can a slow metabolism be fixed?
A: A slow metabolism may be fixed by consulting a healthcare professional and making lifestyle changes, such as eating a balanced diet and engaging in regular physical activity.

Q: What are the signs of a slow metabolism?
A: Signs of a slow metabolism may include fatigue, digestive upset, not losing any weight despite your efforts, and easily gaining weight.

Q: Can dieting affect metabolism?
A: Restrictive diets may sometimes lead to a slow metabolism, among other health effects.