One of the most critical processes in the body is metabolism. It is the scientific term used to describe the different chemical reactions happening inside the body. This process is vital because chemical reactions are what keep the body functioning at its optimum level. Most of the time, people relate the word “metabolism” to the burning of calories and metabolic rate. It is also true because of increase metabolism can make you lose more calories and weight easier.
Another benefit of a high metabolic rate is giving enough energy for the body to use. However, metabolism is affected by several factors, such as sex, genetics, age, body fat, and lifestyle.
It is good to know that there are effective ways to boost metabolism. This article will give you science-based information on how you can do it effectively.
1. Regular Eating Schedule
Being healthy requires balance, and a regular eating habit or schedule can help in a well balanced metabolic rate. Some people think that eating a lot in one seating and not eating for a longer period can lose weight. It is not the right thing to do as the body will tend to store more fats and burn calories slowly because it signals starvation. By regularly eating in small quantities it will reduce the body’s tendency to store more fats. For fast metabolism, you need to consume meals and snacks after 3 to 4 hours, but keep in mind that you need to practice frequent small feeding.
2. Increase Protein Intake
Eating can also burn calories due to food or TEF’s thermic effect that can boost metabolism as digestion needs some calories to process food and facilitate nutrient absorption. The most number of necessary TEF for digestion is protein by 15 to 30 percent compared to carbohydrates that only use up 5 to 10 percent and fats 0 to 3 percent calories for digestion.
Aside from that, protein can make you feel fuller to avoid overeating. A study showed that people who eat more protein in their diet experienced a decrease in the consumption of calories per day.
3. Drink Cold Water
It is already known that drinking water instead of sugary drinks can cut a massive amount of weight. The good news about why you need to increase your water intake is because water can quickly speed up metabolism. Several studies showed that you could increase your body’s metabolic rate by 10 to 30 percent by drinking water. The burning effect of water is more significant when it is cold because the body also uses more energy to heat cold water to reach normal body temperature. Also, drinking water 30 minutes before every meal will make you eat less. A study with overweight adults who drank at least half a liter of water before every meal experienced a decrease in weight by 44 percent.
4. HIIT or High-Intensity Workout
This physical activity requires the body to do an intense workout that can immediately speed up metabolism even right after your training. This metabolic increase is more remarkable in HIIT exercise compared to other types of physical activities. A study in young men who are overweight and did a high-intensity workout for 12 weeks significantly showed a reduction in fat mass by 2 kg and fat belly by 17 percent.
5. Do Weight Exercises
Lifting heavy weights and objects can promote fast metabolism because the muscles are more active compared to fat. Muscle building can increase metabolic rate and will make you burn calories even at rest. Research is done in 48 females who are overweight and divided into several groups. Both of them were given an 800 calories diet a day and one group with resistance training, the other did aerobic exercise, and the other with no movement.
The evaluation result showed that those in resistance training experience increased metabolic rate and muscle mass, while others lose weight and muscle mass at the same time.
6. Stand Up for Long Hours
A sedentary lifestyle or sitting for an extended period is not good for your health. Health professionals believe that sitting is the new addiction that can lead to health issues in the long run. Standing up at work can help you burn an additional 174 calories every day. You can increase metabolism by standing up a few minutes every 1 to 2 hours for a desk job.
