Metabolism is the process of turning food into energy for our bodies’ essential functions. A slow metabolism can result in weight gain, fatigue, and illness.
Your metabolism is a delicate system that’s affected by your diet, exercise and other factors. But there are ways to speed up metabolism that will help you shed pounds and maintain a healthy body.
Eat More Often
To maximize metabolism, consume plenty of whole foods that are rich in essential nutrients. Examples include whole grains, fruits and vegetables; nonfat dairy; legumes and beans; as well as healthy fats like olive oil or avocado.
Opponents of eating every few hours claim it keeps your digestion rate high and boosts overall metabolic rate. However, there isn’t any definitive proof to back this up.
Eating more frequently can be beneficial for maintaining muscle tissue when on a calorie restricted diet. But if you do not consume enough energy, your body assumes there is a famine and slows down all functions to conserve energy.
Eat Spicy Foods
Spicy food can help you burn more calories by increasing their calorific content. Spicy dishes contain capsaicin, an active compound found in chili peppers that promotes increased calorie burning.
Additionally, spicy foods can boost your energy levels and make you feel fuller due to their effects on the hypothalamus, the part of the brain responsible for hunger and satiation.
Additionally, spicy foods have been associated with a lower risk of death from cardiovascular disease and cancer. Furthermore, because they may suppress your appetite, eating them could support weight loss efforts as well.
Eat Lean Protein
If you’re trying to increase your metabolism, eating more lean protein is one of the best ways to do so. Not only is this type of food low in calories and fat but also sodium-laden – plus it provides many other health advantages!
Eating lean proteins such as poultry, fish, egg whites and legumes not only aids weight loss but also provides your body with essential vitamins and minerals for optimal functioning.
Lean meats such as chicken breasts, turkey and lean cuts of beef provide fewer calories for the same amount of protein. A single ounce of top round steak provides 52 calories and only 2 grams of fat (less than 0.75g saturated).
Eat Iodine-Rich Foods
Iodine is an essential nutrient your thyroid requires to produce hormones necessary for metabolism and growth. A deficiency may result in fatigue, joint pain, or fertility problems.
Iodine-rich foods can help you increase your metabolism and prevent a deficiency. Examples include seafood, eggs, dairy products, as well as some fruits and vegetables.
Iodine levels in food items vary based on where they were grown or how they are prepared. Crops grown on soils depleted of iodine tend to have lower iodine content.
Get Enough Sleep
Sleep plays an integral role in controlling your hormones, particularly leptin and ghrelin – two hormones responsible for appetite regulation. Both are crucial elements in weight loss and maintaining a healthy body composition.
According to a study published in JAMA Internal Medicine, improving and maintaining optimal sleep duration can aid weight loss efforts.
In a study conducted by researchers from the University of Chicago and University of Wisconsin-Madison, it was discovered that overweight young adults who often slept less than 6.5 hours per night could extend their bedtime by an average of 1.2 hours after receiving personalized sleep hygiene counseling.
Do High-Intensity Exercise
To burn calories and maintain a high metabolism, do high-intensity exercises. These workouts will help you melt more fat while building muscle in minimal time.
Be mindful not to overexert yourself. Excessive training can lead to various health issues, such as inflammation, muscle atrophy and cardiovascular disease.
For a gentler way to increase your metabolism, low-intensity steady state exercise (LISS) is an ideal option. These exercises use 57%-63% of your maximum heart rate for 30-60 minutes.