If you’re wondering how to speed up metabolism, you’ve come to the right place. A faster metabolism can help you burn more calories and maintain a healthy weight.
In this article, we’ll cover 8 effective tips to speed up your metabolism and improve your overall health.
10 Tips to speed up your metabolism
1. Eat plenty of protein at every meal
Eating food can boost your metabolism for a few hours. This is known as the thermic effect of food (TEF).
Protein causes the largest rise in TEF, increasing your metabolic rate by 15-30%. Including protein-rich foods such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds in every meal can help you burn more calories and build muscle.
2. Drink more cold water
Drinking water, especially cold water, can help speed up your metabolism.
Cold water requires your body to use extra energy to heat up, which can increase your metabolic rate. S
tudies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10-30% for about an hour.
Moreover, water helps you feel full, reducing your calorie intake. Aim to drink at least eight glasses of water a day.
3. Do high-intensity interval training (HIIT)
High-intensity interval training involves quick and very intense bursts of activity. It helps you burn fat by increasing your metabolic rate, even after your workout has finished.
HIIT workouts can be short, but they are effective. For example, sprinting for 30 seconds followed by a minute of walking, repeated several times, can boost your metabolism significantly.
4. Lift heavy things
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.
Resistance training, such as lifting weights, can help you build muscle and speed up your metabolism. Even simple exercises like squats, lunges, and push-ups can make a big difference.
Aim to include strength training exercises in your routine at least 2-3 times a week.
5. Stand up more and do your daily steps
Sitting too much can negatively affect your metabolism.
Try standing up at regular intervals throughout the day. Standing desks are also a good option to help reduce the amount of time you spend sitting.
Small changes like taking the stairs instead of the elevator, walking during phone calls, having standing meetings.
Aiming for at least 10,000 steps daily can add up and help keep your metabolism active.
6. Drink green tea or oolong tea
Green tea and oolong tea have been shown to increase metabolism by 4-5%.
These teas may also help convert stored fat into free fatty acids, increasing fat burning. The caffeine in these teas can also give your metabolism a boost.
Drinking 2-3 cups of green tea or oolong tea a day can be beneficial.
7. Eat spicy foods
Spicy foods contain capsaicin, a substance that can speed up your metabolism. Capsaicin can help burn more calories by increasing your body’s heat production.
However, not everyone can tolerate these spices at the doses required to have a significant effect.
Adding spices like chili peppers to your meals can provide a small boost to your metabolism.
8. Get a good night’s sleep
Lack of sleep can negatively affect your metabolism and increase your risk of weight gain.
Poor sleep can increase your blood sugar levels and insulin resistance, which are linked to a higher risk of developing type 2 diabetes.
Aim for 7-8 hours of sleep per night to keep your metabolism in check.
Establishing a regular sleep schedule, creating a restful sleeping environment, and avoiding screens before bedtime can improve your sleep quality.
9. Manage stress levels
High stress levels can disrupt your hormonal balance, leading to weight gain and a slower metabolism.
Practice stress-relief techniques such as meditation, yoga, or deep breathing exercises to keep stress in check.
Regular physical activity, hobbies, and spending time with loved ones can also help reduce stress and improve your overall well-being.
10. Eat small, frequent meals
Eating small, frequent meals throughout the day can keep your metabolism active. This approach helps prevent overeating and keeps your energy levels stable.
Aim to eat every 3-4 hours, including healthy snacks like fruits, nuts, or yogurt between meals to maintain a steady metabolic rate.
Bonus tip: Take a short walk after every big meal
Taking a short walk after meals can aid digestion and further speed up your metabolism. A 10-15 minute walk can make a significant difference in your metabolic rate.
