Metabolism is a term that describes all chemical reactions that occur in the body.
These chemical reactions keep your body alive and active.
However, the word metabolically often used instead of metabolic rate , or the amount of calories that the body burns.
Having a high metabolic rate can also provide more energy and make you feel healthier.
Here are 10 easy ways to increase your body's metabolism.
1. Eat more protein at every meal
Eating and drinking can increase your metabolism for several hours.
This is called (TEF). This is due to the extra calories needed to digest, absorb and process nutrients during meals.
Eating protein has also been shown to help fill the feeling of fullness and prevent overeating .
A small study shows that one can eat about 441 calories per day when protein accounts for 30% of their diet .
Eating more protein can also reduce metabolic decline often associated with fat loss. This is because proteins help prevent muscle loss, a common side effect of dieting .
Crux : Eating a lot of protein can increase your body's metabolism to burn more calories. It can also help you eat less.
2. Drink more cold water
People who drink country often changing sugary drinks will be more successful in losing weight and maintaining weight .
It is because drinks contain sugars, so replacing them with water will automatically reduce your calorie intake.
However, drinking water can also speed up the body's metabolism .
Studies show that drinking 17 oz (0.5 liters) of water increases the metabolism of 10-30% in about an hour .
This calorie burning effect may be even larger if you drink cold water, because your body uses energy to warm that cold water by body temperature .
Water can also help you feel full. Studies show that drinking half an hour before eating can help you eat less .
A study of overweight adults found that those who drank half a liter of water before meals lost 44% more weight than those who did not drink .
Crux : Water can help you lose weight and maintain weight. It increases the body's metabolism and helps you feel fuller before meals.
3. High intensity exercise
(HIIT) involves fast and very strong operations.
It can help you burn more fat by increasing your metabolic rate, even after your workout is complete .
This effect is said to be larger when applying HIIT than other types of exercise. Moreover, HIIT has also been shown to help you burn fat .
A study in overweight men showed that 12 weeks of intense exercise reduced fat intake to 4.4 lbs (2 kg) and Belly Fat down 17% .
Crux : Turn up your exercise routine, and add some intense exercise, which can boost your body's metabolism and help burn fat.
4. Lifting heavy weights
Muscle is more active in metabolic activity than fat, and muscle building can help increase metabolism .
This means you will burn more calories every day, even when resting .
Lifting weights will also help you maintain your muscles and counteract the possible metabolic decline during weight loss .
In one study, 48 overweight women were on an 800-calorie daily diet, with no exercise, aerobic exercise or endurance .
After dieting, women who performed endurance exercise maintained muscle mass, metabolism and strength. Others lose weight, but also lose muscle and encounter metabolic decline .
Crux : Lifting weights is a very important job to create and maintain muscles. Having more muscle will help metabolism more effectively.
5. Stand more
Sitting too much is not good for your health .
Some health commentators even call it "a new type of smoking." This is partly because long sitting time will reduce the amount of calories burned and may lead to weight gain .
In fact, compared to sitting, a standing afternoon when working can burn 174 calories .
If you have a job to sit at the table, try to stand up for a short period of time to stretch your sitting time. You can also invest in a vertical desk .
Crux : Sitting for a long time burning fewer calories and not good for your health. Try to stand up regularly or invest in a vertical desk.
6. Drink green tea or O Long tea
These teas convert part of the body's stored fat into free fatty acids, which can increase the amount of fat burned by 10-17% .
Because they are low in calories, taking these teas can be good for both weight loss and weight maintenance .
It is thought that their metabolism-enhancing properties may help prevent sluggish weight loss due to an imbalance caused by reduced metabolism.
However, some studies have found that these teas do not affect metabolism. Therefore, their effectiveness may only be a minor effect or only apply to some people .
Crux : Drinking green tea or O Long tea may increase the body's metabolism. These teas can also help you lose weight and maintain weight.
7. Eat spicy foods
Peppers contain capsaicin, a substance that can increase metabolism .
However, many people cannot tolerate spicy at the level necessary to have a significant effect on metabolism .
A study about With the acceptable dose it is predicted that eating chili will burn about 10 calories / meal. When used for more than 6.5 years, this could help reduce 1 lb (0.5 kg) in the weight of an average man .
Only spice alone, the effect of adding spicy flavor to food can be quite small. However, it can be very useful when combined with other metabolic enhancement strategies .
Crux : Eating spicy foods can be beneficial for boosting metabolism and help you maintain a healthy weight.
8. Have a good night's sleep
Lack of sleep is associated with an increased risk of significant obesity .
This may partly be due to the negative effects of lack of sleep on metabolism .
Lack of sleep is also associated with increased blood sugar and insulin resistance, which is associated with the risk of developing type 2 diabetes .
It has also been shown that lack of sleep promotes ghrelin hormone, which causes hunger, and reduces hormones that cause satiety. leptin .
This may explain why many sleep deprived people feel hungry and struggle to lose weight.
Crux : Lack of sleep can reduce calories burned, change the way the body processes sugar and break down hormones that stimulate your appetite.
9. Drink coffee
Studies have shown that caffeine in coffee can boost metabolism 3-11%. Like green tea, it also promotes fat burning .
However, this seems to affect more skinny people. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women .
The effect of coffee on fat metabolism and burning may contribute to weight loss and maintaining a healthy weight .
Crux : Drinking coffee can significantly increase metabolism and help you lose weight.
10. Replace fat in cooking with coconut oil
Unlike other saturated fats, coconut oil Contains a lot of medium chain fat.
Medium-chain fat can increase metabolism more than long-chain fat in foods like butter .
In one study, the researchers found that medium-chain fat increased metabolism by 12% compared to long-chain fats with an increase of only 4% .
Thanks to the unique fatty acid configuration of coconut oil, replacing some other cooking fats with coconut oil can bring some benefits to weight loss .
Crux : Replacing other cooking fats with coconut oil can help boost your metabolism a bit.
Message for you
Changing your lifestyle a little and combining these tips into your routine can increase your body's metabolism.
Having a higher metabolic rate can help you lose weight and maintain weight while still providing more energy for you.