Metabolism refers to all the chemical reactions that keep your body alive and functioning. Interchangeably, metabolic rate is the number of calories you burn – the higher this rate, the easier it is to lose weight and keep it off. Regardless of your wellness goals, an increased metabolism can also give us added energy and brain power.
Eat Plenty of Protein with Every Meal
The extra calories required to digest, absorb and process each meal leads to an increase in metabolism, also known as the thermic effect of food (TEF). Protein causes the largest rise in TEF at 15-30% in comparison to 5-10% for carbs and 0-3% for fat.
Drink More Water
Studies have shown that drinking 17 ounces of water can increase resting metabolism by 10-20% for about an hour. The calorie-burning effect may be even greater with cold water, as your body uses more energy to heat up the internal body temperature.
High-Intensity Interval Training (HIIT) Workouts
The quick intense bursts of activity can help increase your metabolism even after your workout is complete.
Strength Training
Since muscle is more metabolically active than fat, you will burn more calories each day, even at rest. Lifting heavy weights will increase metabolism and combat the drop in metabolism that can occur during weight loss.
Get Adequate Sleep
Lack of sleep can decrease metabolism and increase blood sugar levels and insulin resistance. Sleep deprivation has also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin.
Metabolism Boosting Food & Drinks
Protein-rich meat, fish, eggs and dairy. Iron, Zinc and Selenium-Rich Foods such as seafood, legumes, nuts and seeds. Caffeine, including coffee, oolong and green tea. Metabolism-boosting spices include ginger, grains of paradise and cayenne pepper. And the highly acclaimed apple cider vinegar, coconut oil and water!
Taylor Combes, B.S. Health Education/Exercise Science
Wellness Associate at alliantgroup