10 Scientifically Proven Ways To Boost Your Metabolism
What is Metabolism?
Before we go on it one-by-one, let’s first know what exactly metabolism is. By its technical definition, the word Metabolism refers to the whole range of biochemical processes that occur within a living organism. It consists of anabolism (the buildup of substances) and catabolism (the breakdown of substances). In easier terms, metabolism is the breakdown of food within one’s body and its transformation into energy.
Try to look it up on the internet and you’ll see myriads of health, medical, and even beauty related websites providing the hows and whys of increasing a person’s metabolism. And although not everyone can get the same result as it mostly depends on how fast your body burns calories, there’s no harm in trying!
Here are ten of the most effective ways to speed up metabolism that are widely practiced by many around the globe.
1. Stock up on protein-rich food
Protein is considered to be one of the key essential nutrients our body needs for effective weight loss. They function as the body’s fuel source, providing as much energy density as carbohydrates. A high-protein diet is easily a good strategy if you want to control your weight, build muscles, and speed up your metabolism. Some examples of foods that are rich in protein are low-fat meat like chicken, pork, and beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
However, people who practice high-protein diets need to be extra mindful of their source of protein. Studies show that protein-rich food from animals like red meats, eggs and dairy products contain high levels of saturated fats and cholesterol which, in most severe cases, can lead to some health risks like heart disease, hyperlipidemia and hypercholesterolemia. What you can do to avoid these is to watch your diet and consider more plant-based protein-rich food like soy, beans, tofu, seitan, or nuts – these are the healthier and usually cheaper protein-rich alternatives.
If you’re one of the picky-eaters, you might want to consider the yummy alternatives like no-bake bites, veggie sticks with yogurt dips, cheese slices, protein bars, or chia pudding.
2. Hydrate, hydrate, hydrate!
We all know what good miracles optimal hydration can do to our skin and body. Health experts advise that we should drink at least 8-12 glasses of water a day to flush out toxins and keep our body temperature regulated but these are just two of the most important benefits of drinking enough water. If you’re an active person, you might need more water to replace excessive sweat loss. In a couple of expert studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours. This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
Some fruits and vegetables can also help you stay hydrated because of their high water content - munch on fresh and juicy tomatoes, cucumber, watermelon, and oranges! Fast fact: Adult humans are 60 percent water, and our blood is 90 percent water.
3. Work out like a boss
Another most effective way to speed up your metabolism is through exercising. Being active can have numerous positive effects on your health and body. Aside from it helps boost your endurance and energy, it also lowers the risk of many known diseases like diabetes, heart problems, obesity, metabolic syndrome, and high blood pressure.
If you’re really targeting to speed up your metabolism, aim for workout programs with high-intensity and strength-training. The more intense your workout is, the more calories you’ll burn. Malaysian Dietitians’ Association president Professor Winnie Chee advised; “A person’s basal metabolic rate is contributed by muscle mass, so exercising is the best way to lose weight as it will increase muscle mass, reduce body fat, and increase energy expenditure.”
Don’t forget to fuel up with water while you’re on it! Tip: Are you a busy bee who’s got no time to regularly hit the gym? Don’t fret because we know some great fitness applications that offer digital workout programs according to your needs. Check out Workout for Women: Fitness App, Nike Training Club, or 30 Day Fitness for your daily workout challenges at home.
4. Embrace some Caffeine
If you’re one of the people who can’t go on a day without coffee, you’d be happy to know that your favourite drink contains one of the most potent ingredients that help boost metabolism, caffeine. Caffeine is the world’s most widely consumed psychoactive drug, it is a natural stimulant commonly found in tea, cacao, and coffee drinks. You may have heard about some adverse effects of caffeine on sleep and anxiety and it is because caffeine primarily performs as brain and central nervous system stimulants. When consumed, caffeine promotes brain activity, alertness, and focus. But this particular ingredient does so much more than keeping you alert and awake! Most scientific studies suggest that caffeine also helps boost your metabolic rate — the speed at which your body turns calories into energy. Its ability to stimulate the central nervous system may increase metabolism by up to 11% and fat burning by up to 13%.
However, don’t be too amped up about it. Keep in mind that the safe amount of caffeine a healthy adult can consume per day is up to 400mg. It is also advisable to choose organic caffeinated products. MsKinny slimming coffee and cocoa are made of safe, natural, and premium ingredients that are effective in boosting metabolism and curb hunger. MsKinny is also 100% dairy-free, making it a suitable coffee and cocoa drink for vegan and lactose intolerant people.5. Get enough Vitamin B
Vitamin B is considered as one of the five most essential vitamins for a healthy and increased metabolism. It plays an important role by helping your body process and digest carbohydrates, proteins and fats, turning them into energy your body needs to actively function. Supplements can provide you with a good amount of Vitamin B but the best sources are still whole foods.
Get your healthy dose of Vitamin B from fresh foods like beans, lentils, eggs, nuts, seeds, fruits like apple, banana, grapes, and watermelons, and vegetables like spinach potatoes and squash. Aside from boosting your metabolism and helping the body lose weight, Vitamin Bs are also a good mood booster, helps with proper nerve function, cardiovascular health, and muscle tone.6. Choose Good Carb
Like bacterias, there are also good carbs and bad carbs. Good carbs usually refer to foods that are low or moderate in calories, high in nutrients, and rich in fibre. And then there’s the bad carb, which are usually found in high-processed and sugary foods and drinks. Why are they so bad, you ask? The unhealthy types of carbohydrates are proven to increase cravings, lower energy expenditure thus promoting more weight gain. Get your best and healthiest source of carbohydrates in natural and organic foods such as 100% whole grains, like brown rice, quinoa, wheat, and oats. Fruits like oranges, blueberries, and bananas are also some of the most delicious sources of carbs you can easily prepare for snacks or breakfast.7. Make sure you’re getting enough sleep
When speaking of overall wellness, nothing beats getting enough good sleep every day. In this modern time, most adults have developed a pretty messed up sleeping schedule - sometimes unintentionally, oftentimes inevitably.
There are many reasons why we shouldn’t take sleep for granted. For one, its myriad and miraculous health benefits range from lowered risk of serious health concerns like diabetes and heart disease, better skin complexion, increased focus and alertness, stronger immune system, etc. But a good regular sleep is also one of the essential keys if you want to maintain your fit shape. Various scientific studies prove that sleep deprivation greatly affects one’s weight and metabolic rate. When you think of it, it makes sense easily - if you lack sleep, you’re susceptible to bad diets and sedentary habits thus the higher possibility of weight gain and metabolic disorders.
Studies suggest that adults should get 7 to 8 hours of good sleep on a regular schedule each night. It’s also important to get that needed quality snooze on a fixed, regular schedule.8. Sip your Green tea
Green tea lovers, rejoice for this good news! The natural plant compound found in green tea called Epigallocatechin Gallate (EGCG) can effectively help you lose weight! Various studies suggest that drinking about two cups of green tea can easily help you burn up to an extra 70-100 calories per day. Aside from its powerful antioxidants and inflammatory effects, it is also beneficial for heart and brain health, and overall wellness.
Fast fact: EGCG is one of the most searched and potent catechin in the world. It is commonly found in various food kinds such as nuts, fruits, and green tea.9. Spice up your food
Eating spicy food also shows to be effective in boosting your metabolism. Studies show that a spicy meal can temporarily boost your metabolic rate up to 8 percent over a person’s regular rate. Capsaicin is an active compound that gives chilli peppers, ginger, and black peppers the spicy taste.
Dr. Tee E. Siong, President of the Nutrition Society of Malaysia said: “There are indeed certain foods that may increase metabolism, like chilli, various spices, whole grains such as oat, whole meal wheat and brown rice. However, just relying on the consumption of these foods alone to achieve significant and sustainable weight loss is highly unlikely,”10. Avoid too much stress
And of course, mental health is just as important as physical health. It’s true that stress can make you gain extra pounds. Ever heard of stress eating? Many people are turning to eating when they feel stressed and there’s a scientific explanation to it: When our body reaches a certain stress level, it basically sends a signal to the brain as if you’ve used all the calories stored in your body to deal with your stress and as a result, prompting you to replenish those calories, explained Pamela Peeke, MD, an assistant professor of medicine at the University of Maryland. But here’s the thing, we cannot completely avoid stress so the best thing to do is to learn how to manage it - listen to your mind and body, be kind to them, rest when they call for it, practice a healthy diet, treat yourself once in a while. Each of these little things add up to a whole healthier you!
Disclaimer: The effectiveness of these methods depends on the individual’s age, gender, lifestyle, and health conditions. Not everyone can get the same results.
Sources: medicinenet.com, ncbi.nlm.nih.gov, healthline.com, medicalnewstoday.com, fitday.com, bulletproof.com, medicalnewstoday.com, my.clevelandclinic.org, hsph.harvard.edu, health.gov/.com, nytimes.com, thestar.com.my, webmd.com