Do you want to know how to speed up metabolism? Metabolism is the rate at which the body breaks down calories to produce energy. Various factors such as gender, age, muscle mass, body fat, genetics and activity level determine a person’s average metabolism.
Having a higher metabolism translates to burning more calories, meaning you can lose weight and keep it off more easily. While you may have no control over the genetic aspects of your metabolism, there are several strategies you can apply to speed up the rate at which your body breaks down calories. Below are some effective ways to speed up your metabolism.
Eat enough protein at every meal
Your metabolism can increase for a few hours after a healthy meal in a phenomenon called the thermic effect of food (TEF). It occurs due to the additional calories required to process the nutrients in your food, digestion and absorption.
Protein causes the TEF effect to increase significantly. It can increase by 15-30% compared to 0-3% for fats and a 5-10% increment for carbs. Incorporating more protein in your meals is also reported to prevent you from overeating by making you feel fuller.
Do a high-intensity workout
High-intensity interval training (HIIT) involves an intense burst of activity within a short period. It is beneficial in increasing your metabolism and helping you burn more fat even after you finish your workout.
HIIT can serve as a great alternative to steady cardio such as swimming, running, and cycling. Consider developing a routine that involves alternating high-intensity workouts with lower intensity exercises for best results.
Get enough sleep
Although sleep doesn’t increase metabolism directly, lack of sleep can cause the body to release the ghrelin hormone. This increases the rate of hunger and appetite in the body. It also leads to less secretion of the leptin hormone, responsible for feeling full and satisfied after meals.
Getting plenty of sleep helps keep these hormones balanced, and it can prevent you from overeating. While sleep requirements can vary among individuals and across age groups, experts recommend that adults should get at least 7-8 hours of sleep per night.
Drink enough water
Staying hydrated is vital for enabling the body to function optimally. It is also essential for general health and fitness. Water aids in metabolism, and it can even help you lose weight by helping you cut down on taking sugary drinks. Such drinks contain many calories, and replacing them with water helps to adjust your daily calorie intake.
Drinking cold water can speed up your metabolism temporarily. Your body utilises additional energy to heat back up to average temperature after taking a glass of cold water. Water can also help you eat less by making you feel full faster during meals.
Have consistent meal times
Having consistent meal times is beneficial in maintaining metabolic balance. The body stores more fat cells and burns calories more slowly if you eat inconsistently. Avoid going for long periods without food and then eating a lot in one meal. Ideally, your diet should include several snacks and small meals, each 3-4 hours apart.
It is possible to increase your metabolism by making small lifestyle changes. Consider incorporating these tips into your routine to accelerate the rate at which your body burns calories.
For further information, browse our site at www.pickspt.com.au. The expert and friendly Picks PT Team offers a FREE 30-minute initial consultation. So, feel free to call our team today on 0420 998 460. We’re proud to service Macarthur, Campbelltown, Mount Annan, Camden and surrounding areas.T
