10 ways to increase metabolic rate
Metabolism plays a huge part in the way your body functions, and how you use and digest the food you’re eating. Boosting your metabolism will help improve your digestive system however, you need to be making healthy choices in order for this to happen. There are many ways in which we can help keep our metabolism working to the best of its ability; the most obvious one being exercise. However, there are a few more things that you might want to implement in to your lifestyle to get the most out of your body and stay as healthy as possible from day to day. We’ve put together the top ten ways to boost your metabolism…
Up your protein intake
Upping your protein intake causes a rise in our thermic effect of food, increasing our metabolic rate by up to 30%. Eating protein with every meal also helps you feel fuller for longer, potentially helping you not to snack so much throughout the day. Having a significant amount of protein in your diet also helps maintain muscle whist allowing you to lose fat. Dieters often end up losing muscle, as they do not add enough protein to their diet.
Drink cold water
Studies show that switching soft drinks for ice-cold water helps aid weight loss. Cold water induces a calorie burning effect due to the fact that our bodies uses more energy to heat up the body. Drinking water as soon as you wake up will help boost your metabolism and set your up for the day. Water also fills you up as well as flushing out bad toxins from the body.
Regular HIIT workouts
High-intensity interval training (HIIT) is short but very intense workouts that help burn fat faster. HIIT workouts increase your metabolic rate and continue to help burn fat, even after your exercises have finished. Studies suggest HIIT exercise is the best type of physical activity you can do to help boost your metabolism.
You can check out one of our previous blog post for more HIIT benefits and specific HIIT workouts.
Drink green tea or matcha tea
Green tea is absolutely packed with antioxidants. Pure green tea matcha powder is packed with even more- however this can be a little on the expensive side. Research has shown that drinking green tea regularly can increase metabolism by 4 to 5%. This is because the antioxidant ‘catechins’ in green tea helps convert fat stored in the body into fatty acids which can increase fat burning by up to 17%. Drinking green tea regularly also helps aid weight loss whilst still working the body’s metabolism. One of the best ways to kick start your metabolism in the morning is by starting your day with a green tea before you have even eaten anything.
Don’t skip breakfast
To ensure your metabolism continues to run at its full capacity, ideally your body needs to remain in a state of thermogenesis. To do this, it means you need to eat regular meals, as it triggers the body’s metabolic process of digesting and transporting food. However, you should try and make sure your breakfast choices are healthy choices, and are high in protein and complex carbohydrates such as whole grains. Complex carbs are slow releasing and will provide your body with energy that lasts for longer.
Snack on nuts
Raw nuts such as almonds are foods rich in protein and they can help aid your body to burn off more calories once consumed. Nuts including almonds, cashews and walnuts are particularly helpful due to the fact that they contain essential fatty acids. They are also tasty additions to porridge, yoghurt, salads and dried fruit. However, be sure to choose unsalted nuts- you will get most benefits from nuts that are raw and unseasoned.
Ditch the alcohol
Studies have confirmed that alcohol is oxidised by the body before it starts to burn off any other calories. This means that once you’ve had an alcoholic drink, your food will not be metabolised until the alcohol is burnt off, therefore leaving more time for your body to turn excess calories into fat that will be stored in the body. Research also suggests that when individuals have been drinking alcohol, they tend to over consume, and load up on calories that they do not need.
Add spice to your meals
Try adding some flavour to your meals by spicing it up with red or green chilli pepper. You also try chilli flakes, paprika and turmeric as all these spices contain natural chemicals that can boost your metabolism by 8%. Although this is a short-term effect, adding spices to your food daily can provide long-term health benefits.
Get enough sleep
For a variety of reasons, it is important that your body is getting enough rest furthermore, where your metabolism is concerned, a good nights sleep every night can keep your metabolism working at optimum level. Individuals, who do not get enough sleep at night, decrease their body’s ability to manage their blood sugar levels and can find they crave more high carb foods.
Keeping physically active= extremely important! Alongside the physical and psychological healthy benefits of physical activity, exercise can also boost your metabolism. Our body’s metabolism is responsible for turning food into energy, and by partaking in regular physical activity; our body’s metabolism begins to work harder. Working out becomes even more important with age as your body naturally begins to lose muscle mass, which will eventually start to slow down metabolism. You can help prevent this by keeping physically active and exercising regularly.
Boosting your metabolism
Our age, gender, body shape, size and genetic factors, all have roles to play which determine our body’s metabolic rate. Unfortunately, as we get older, our body will start to lose muscle and gain more fat, which is why metabolic rate decreases with age. However, by doing the things listed in this blog article, you can help maintain a healthy metabolic rate and use these 10 ways to boost your metabolism.