Introduction:
A lot of factors contribute to influencing your metabolic rate, like your age, sex, body weight, diet, health condition, and so on. In this article, we will go through some of the most commonly picked ways that can help you improve your metabolism.
5 easy ways to speed up your metabolism
- Maintain your calorie intake
One of the most vital pieces of advice that experts give is to maintain sufficient calorie intake. Some studies have found a link between the consumption of fewer calories and a reduced metabolic rate. Hence, by correcting your daily calorie intake, you can positively influence your metabolism. The calorie requirement for each individual depends upon many factors, including age, sex, body weight, and so on. However, an average value of 2000-2400 calories/day for women and 2400-3000 calories/day for men, both belonging to the age group of 19-30, is usually considered.
- Stay hydrated
In most cases, individuals who want to improve their metabolic rate are doing so in order to maintain a healthy body weight. This is why experts recommend reducing the consumption of sugary drinks in order to limit excess calorie intake. You can replace this habit with drinking water, which has tons of benefits and may also temporarily enhance your metabolism. In this small-scale study, the researchers have found that drinking 500 ml of water has increased resting metabolism by up to 30% for nearly 60 minutes. However, additional studies are required in order to support this claim.
- Consume sufficient protein
The thermic effect of food or TEF is a phenomenon where your body’s metabolic rate temporarily increases after eating a meal. The most significant increment in TEF is said to be caused by protein (20-30%), unlike carbs (5-10%) and fat (0-3%). However, this topic requires more research in order to gain precise figures. Other than this, protein also helps to reduce the habit of overeating by offering a sense of “fullness.” A study involving 38 participants, showed that the individuals who were on a high-protein diet burn more energy compared to the ones who were on a medium-protein diet.
- Drink green tea and coffee
Some researchers have found a link between drinking green tea and an increased rate of fat-burning and metabolism. This beverage contains caffeine and an antioxidant called catechin, both of which are essential compounds which help to speed up metabolism as per some test cases. The catechin helps to break down excess fat in the body, while it also pairs up with caffeine to boost the body’s usage of energy. Similarly, drinking coffee can also enhance metabolism for a temporary period due to its caffeine content and help individuals in their journey of losing and maintaining their body weight.
- Follow a healthy sleep schedule
Some studies have shown evidence of a possible link between a reduced metabolic rate and lack of sleep. In this lab study, the participants followed a sleep schedule where they slept for four hours every night for 5 nights, before getting twelve hours of sleep in one night. The results showed that their metabolic rate decreased following the nights of reduced sleep, whereas it returned to its normal level after the night of the recovery sleep. Hence, a healthy sleep schedule can have a positive effect on your metabolism.
Conclusion:
These are some of the most common tactics that you can implement in your daily life to improve and maintain your metabolism. And if you are concerned about your steady weight gain, then make sure to consult with your health care provider.
