Metabolism is a word that most people have heard thrown about before, and many may know that it’s associated with breaking down calories, but what does it actually mean? The clinical definition refers to metabolism as the collective chemical bodily processes that use or convert energy. When people have a high metabolism, the body finds it easier to break down energy, which leads to less weight gain. On the other hand, those with low metabolism are more likely to put on weight. Luckily, there are many strategies you can adopt to boost your metabolism and get your weight back on track.
Complete HIIT Workouts
High-intensity interval training (HIIT) is a powerful tool for boosting metabolism. These workouts include short and intense bursts of heavy exercise, which are followed by lower-intensity activities. Increases in metabolism have been linked to HIIT workouts. This study found that the rate of energy spent during resting periods was much higher after one hour following a HIIT workout.
Increase Protein Intake
The body needs protein to carry out essential functions, but it can’t make all of them alone, which is why you need to add nuts, fish, eggs, poultry, and red meat to your diet. According to research, the thermic level required to burn calories is 15-30% higher for proteins than other nutritional elements.
Supplements are a great way to flush your body with the essential nutrients it needs, but not all of them are of a similar quality. However, if you do your research and choose the correct supplements, you’ll get a metabolism boost. For example, supplements containing fiber, caffeine, choline, and capsaicin are extremely beneficial.
Enjoy Spicy Foods
If you can handle the heat, try to include spicy meals throughout the week. These types of foods contain capsaicin, which is known to boost metabolism. In particular, it has been found that capsaicin reduces the risk of metabolic disorders and reduces obesity. Although there’s more research needed into the benefits of this component, the existing body of research is promising.
Drink More Water
The metabolic process needs fluids to get to work, which is why getting the recommended two liters of water intake is vital. Even though 2L is the recommendation, it’s been found that just 500ml of water will boost metabolism by 30%. This increase lasts for about an hour, which is why it’s essential to spread your daily water intake out.
Lifting weights, working with resistance bands, and other strength activities are fantastic for improving metabolism. A study in the International Journal of Exercise Science took a group of sedentary women and put them through six weeks of resistance training. In the end, they found that their resting metabolism had risen.
Get Enough Sleep
When you’re asleep, your body has a chance to heal and create energy, so make sure you’re getting the recommended 7-8 hours a night. While your body gets to work, it’s also improving your metabolism. Although there’s no solid evidence to suggest a lack of sleep lowers your metabolism, it has been discovered that it can increase the risk of diabetes, obesity, and weight gain, which are all impacted by metabolism.
Drink Green Tea
Green tea has a long history of association with healing, and now it has been linked to a boosted metabolism. Even though research is limited, it has been found that the catechins and caffeine in green tea have the power to boost metabolism.
Metabolism breaks down food and turns it into energy, but not everyone has the same rate, which is one of the reasons why some people put more weight on than others. However, the strategies outlined above can help anyone boost their metabolism.