Boosting your metabolism may help you lose weight to a certain extent. Here are 7 ways to speed up your metabolism
While boosting your metabolism can help you lose weight, everyone’s metabolism is completely different. For example, some people inherit a fast metabolism. Men tend to burn more calories than women. And most people experience a slowdown in metabolism as they age.
How efficiently the body burns calories varies from person to person, and there’s not much you can do to pass the threshold that has been set by genetics, gender, age, and other factors. You can, however, take steps to improve your metabolism.
7 ways to boost your metabolism
1. Build muscle
Your body burns calories even when you are resting. But the more muscle you have, the more calories you burn—a pound of muscle burns more calories (6 calories) than body fat (2 calories). So strength training can help you gradually raise your metabolic rate.
2. Do high-intensity exercises
Aerobic exercises can boost your metabolism, but it’s important to step up the intensity. Short bursts of higher intensity workouts can help boost your metabolism better than low- or moderate-intensity exercises. Try varying your workouts by incorporating harder exercises or by jogging every once in a while during your walk.
3. Eat more protein
Try to include more protein-rich foods in your diet. Your body burns more calories when digesting protein than when digesting carbs and fats. Try replacing carb-heavy foods with lean protein, such as fish, white meat chicken, lean turkey, tofu, nuts, beans, eggs, and low-fat dairy products.
4. Have small, frequent meals
According to some studies, people who have small, frequent (5-6) meals or snacks throughout the day burn more calories than people who eat large, fewer (2-3) meals throughout the day. Snacking every few hours keeps your metabolism going and helps you avoid overeating during regular mealtimes.
5. Drink more water
Your body needs water to burn calories. One study found that people who drank 8 glasses of water a day were able to burn more calories than people who drank only half that amount. Stay hydrated by drinking water before every meal. Choose snacks with high water content, like fruits and vegetables.
6. Drink black coffee
If you drink coffee regularly, the good news is that coffee can not only give you a boost of energy but also provide a short-term increase in your metabolic rate.
7. Sip green tea
Green tea contains caffeine and catechins, both of which boost metabolism for a couple of hours after consumption. Studies have suggested that drinking tea can increase your calorie burn by 17% during moderately intense activities.
Can crash diets slow down your metabolism?
Crash diets or diets that put too many restrictions on your calorie intake can be bad for your metabolism. With some of these diets, your body has to depend on breaking down muscles for fuel instead of fat. When you lose muscle mass, you slow your metabolism.