Are you often amazed at how some people can eat all they want with abandon and never seem to gain weight? The answer could lie in their metabolic rate. Metabolism refers to the chemical reactions in your body that help keep you alive and functioning. Your rate of metabolism determines how many calories you burn at any one time. The higher it is, the more calories you burn. Below are 7 ways to speed up your metabolism.
- Load Up on Proteins
Eating causes an increase in your metabolic rate for a short period. This phenomenon is referred to as thermic effect of food (TEF). It is as a result of the calories needed to digest, process and absorb the nutrients in the food. Different foods have varying TEF levels with protein causing the largest rise. A meal of protein causes your metabolic rate to rise by between 15% and 30%. Moreover, eating protein helps you feel fuller much faster hence cutting down on your overall calorie intake.
- Skip the Soda
Avoid sugary drinks when you feel thirsty. Instead, drink cold water. Sugary drinks can negatively affect your body’s metabolic response to sugar. To top it off, these drinks are linked to metabolic syndrome and weight gain. Sugary drinks also increase the risk of diabetes, heart disease and high blood pressure.
Do high intensity interval training (HIIT) to help burn fat and increase your rate of metabolism. HIIT has been shown to be the best exercise for increasing metabolic rate. Mix up your workout routine to keep you motivated.
- Weight Lifting
When you do weight training, you build muscle. Muscle is more metabolically active than fat. This means that it helps increase your rate of metabolism. Consequently, you burn more calories per day. Weight lifting helps you retain muscle as you lose weight. It also combats the drop in your metabolic rate during weight loss. The bigger your muscles get, the higher your metabolic rate will be.
- Drink Green Tea
Drinking green tea helps speed up metabolism by up to 5%. It helps convert fat into free fatty acids. This increases fat burning by up to 17%. Better yet, green tea is low in calories, helps with weight loss, and has a host of health benefits.
- Spicy Foods
Did you know that eating spicy foods such as pepper can help boost your metabolic rate? The only problem is that most people cannot tolerate spices at the amounts required to achieve the desired effect. As a metabolism boosting strategy, eating spices alone won’t yield the desired result. However, it can be used along with other strategies.
Just like green tea, coffee can help boost your metabolism by up to 11%. It also helps burn fat but is more effective on lean people. Coffee is a great option if you want to increase metabolism and burn fat. The amounts of coffee that can achieve the desired effect vary from person to person. If you don’t take a lot of coffee, then several hundred milligrams will do. Start off with about 100 mg and up your intake based on your results.