10 easy ways to increase your metabolism (backed by science)

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism it is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories it burns and the easier it is to lose weight and not get it back.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

Ways to boost the metabolism

Eating food can increase your metabolism for a few hours.

This is called the thermal effect of food (TEF). It is caused by the additional calories required to digest, absorb and process the nutrients in your food.

The protein causes the greatest increase in TEF. It increases your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats (1).

It has also been shown that eating protein helps you feel fuller and prevents you from overeating (2, 3, 4, 5, 6, 7, 8).

A small study found that people ate approximately 441 fewer calories per day when protein constituted 30% of their diet (9).

Eating more protein can also reduce the drop in metabolism that is often associated with fat loss. This is because it reduces muscle loss, which is a common side effect of the diet (10, 11, 12, 13, 14, 15).

Summary Eating more protein can increase your metabolism to burn more calories. It can also help you eat less.

2. Drink more cold water

People who drink water instead of sugary drinks are more successful at losing weight and maintaining it (16, 17, 18, 19, 20).

This is because sugary drinks contain calories, so replacing them with water automatically reduces caloric intake.

However, drinking water can also temporarily accelerate your metabolism (18, 21).

Studies have shown that drinking 17 ounces (0.5 liters) of water increases the resting metabolism by 10-30% for about an hour (22, 23).

This effect of burning calories can be even greater if you drink cold water, since your body uses the energy to heat it to body temperature (21, 24).

Water can also help fill you up. Studies show that drinking water half an hour before eating can help you eat less (25, 26, 27).

A study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who did not (19).

Summary Water can help you lose weight and not get it back. Increase your metabolism and help you fill up before meals.

3. Do a high intensity workout

High intensity interval training (HIIT) involves fast and very intense activity bursts.

It can help you burn more fat by increasing your metabolic rate, even after your training is over (28, 29, 30, 31).

It is believed that this effect is greater for HIIT than for other types of exercise. In addition, it has been shown that HIIT helps you burn fat (32, 33, 34).

One study in young overweight men found that 12 weeks of high intensity exercise reduced fat mass by 4.4 pounds (2 kg) and abdominal fat by 17% (35).

Summary Mixing your exercise routine, and adding some high intensity workouts, can increase your metabolism and help you burn fat.

4. Lifting heavy things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism (36, 37, 38, 39).

This means that you will burn more calories each day, even at rest (40).

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss (41, 42, 43, 44).

In one study, 48 overweight women underwent a diet of 800 calories per day, along with the absence of exercise, aerobic exercise or resistance training (45).

After the diet, the women who performed the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but they also lost muscle mass and experienced a decrease in metabolism (45).

Summary Lifting weights is important to build and retain muscle. Greater amounts of muscle will result in a higher metabolism.

5. Get up more

Sitting too much is bad for your health (46).

Some health commentators have even called it "the new habit of smoking". This is partly because long sessions burn fewer calories and can lead to weight gain (47).

In fact, compared to sitting, an afternoon standing at work can burn an additional 174 calories (48).

If you have a desk job, try to get up for short periods to divide the time you spend sitting. You can also invest in a standing desk (49, 50, 51, 52).

Summary Sitting for a long time burns fewer calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drinking green tea or Oolong tea

It has been shown that green tea and oolong tea increase metabolism by 4 to 5% (53, 54, 55).

These teas help turn part of the fat stored in your body into free fatty acids, which can increase fat burning by 10-17% (56).

As they are low in calories, drinking these teas can be good both for losing weight and for maintaining it (57, 58, 59).

It is thought that its increased metabolism properties can help prevent the dreaded weight loss that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect the metabolism. Therefore, its effect may be small or only applies to some people (60, 61).

Summary Drinking green tea or oolong tea can increase your metabolism. These teas can also help you lose weight and not get it back.

7. Eat spicy foods

Peppers contain capsaicin, a substance that can increase your metabolism (62, 63, 64).

However, many people can not tolerate these spices at the doses required to have a significant effect (65).

A study of capsaicin, in acceptable doses, predicted that eating peppers would burn about 10 extra calories per meal. For 6.5 years, this could represent one pound (0.5 kg) of weight loss for a man of average weight (66).

Alone, the effects of adding spices to your food can be quite small. However, it can lead to a slight advantage when combined with other strategies that stimulate metabolism (67).

Summary Eating spicy foods could be beneficial to increase your metabolism and help you maintain a healthy weight.

8. Sleep well at night

Lack of sleep is related to a significant increase in the risk of obesity (68, 69).

This may be due in part to the negative effects of lack of sleep on the metabolism (70).

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are related to an increased risk of developing type 2 diabetes (70, 71, 72, 73).

It has also been shown to increase the hunger hormone ghrelin and decrease the hormone of leptin (74, 75, 76).

This could explain why many people who are deprived of sleep feel hungry and struggle to lose weight.

Summary Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and interrupt the hormones that regulate your appetite.

9. drink coffee

Studies have shown that caffeine in coffee can increase metabolism by 3 to 11%. Like green tea, it also promotes the burning of fats (77, 78, 79).

However, this seems to affect more thin people. In one study, coffee increased fat burning by 29% for thin women, but only by 10% for obese women (80).

The effects of coffee on metabolism and fat burning can also contribute to weight loss and maintenance (77, 81).

Summary Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace cooking fats with coconut oil

Unlike other saturated fats, coconut oil is relatively high in medium chain fats.

Medium-chain fats can increase your metabolism more than long-chain fats found in foods such as butter (82, 83, 84, 85, 86).

In one study, the researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which increased by only 4% (87).

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats may have modest benefits for weight loss (88, 89).

Summary Replacing other cooking fats with coconut oil may help to slightly increase your metabolism.

The bottom line

Making small changes in lifestyle and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and maintain weight, while giving you more energy.

Reference: https: //www.healthline.com/nutrition/10-ways-to-boost-metabolism


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