ncreasing metabolic rate is the primary goal for most fitness enthusiasts. However, the rate at which your body burns calories is reliant on multiple factors. Some have a fast metabolic rate because of genetics. Generally, males burn calories faster than females, even when they are inactive. For most individuals, this rate slows down after forty.
Although you can’t reverse your age, genetics, and gender, you can still improve your metabolic rate. Here some of the best ways to increase metabolism.
Even when you are inactive, your body burns calories. The resting metabolic rate is faster in persons with high muscle mass. For every pound of muscle, you have, you burn six calories. In comparison, each pound of fat burns two calories every day. Although the difference seems insignificant, it has a massive impact over time.
Aerobic exercises are effective in increasing the burning of calories. The recommended minimum duration for this type of training is 150 minutes weekly. Popular aerobic exercises include cycling, swimming and walking.
The best way to achieve this target is by training for 30 minutes, five days a week. If you find it overwhelming, you can do it in 10-minute intervals. However, if your objective is to lose weight, you need more than 150 minutes weekly. More importantly, you have to change your eating habits.
Increase Your Protein Intake
Eating increases your metabolism for a few hours. This is known as the thermic effect of food, and it results from the extra calories needed to digest and absorb nutrients into your body.
Of all nutrients, proteins produce the highest thermic effect. They increase your metabolic rate by up to 30%, while carbs increase it by 10%, and fats by 3%. Eating proteins also keeps you satiated and prevents you from overeating.
Furthermore, consuming proteins also reduces the drop in metabolic rate associated with losing fat. This is because it reduces muscle loss, an effect of changing your diet.
Drink More Cold Water
When you drink cold water, you are more likely to lose weight than those who take sugary drinks. This is because the latter has many calories, meaning that drinking water lowers your caloric intake.
However, drinking water also improves your metabolism, albeit temporarily. Drinking a litre of water can increase your metabolic rate by 30% for an hour. The effect is more pronounced if you drink cold water, as your body uses calories to produce heat.
Additionally, water makes you feel full. You can reduce the amount of food you eat by drinking water a few minutes before you eat.
Eat Spicy Foods
Another way of improving your metabolism is by consuming spicy foods. For instance, pepper contains capsaicin, a substance that boosts your metabolic rate. The problem is that most individuals can’t tolerate these spices at the levels required to produce a significant effect.
Although the effect of spices in boosting metabolism is small, it can help when combined with other strategies listed in this article.
Get Enough Sleep
Lack of enough sleep is a leading cause of obesity. Sleep deprivation is known to have adverse effects on your metabolic rate.
Furthermore, lack of sleep is also associated with increased blood sugar levels and insulin resistance, two factors that increase the risk of contracting type 2 diabetes.
Inadequate sleep also increases the synthesis of ghrelin, the hormone that causes hunger and inhibits the production of leptin, the hormone that regulates your appetite. This explains why insomniacs struggle with losing weight.
Changing your habits and adopting the tips mentioned above can help you increase your metabolic rate. When your metabolism is high, you are more likely to achieve your fitness goals.