How to boost your metabolism: 11 tips for weight loss

How to increase your basal metabolic rate naturally? The question is worth asking if you are already making a lot of effort to lose weight healthily.

In fact, there are simple and effective ways to boost your basal metabolism. And most of them involve simple changes to your diet and lifestyle. In this article, you will discover the easiest tips to do just that...

Boost your metabolism for your health

Metabolism is a term that describes all the chemical reactions in the body that keep it alive and functioning.

It is also responsible for converting the nutrients in the food we eat into fuel. It is what provides the body with the energy it needs to breathe, move, digest food, circulate blood and repair damaged tissues and cells.

However, the term is also often used to describe the basal metabolic rate or the number of calories burned at rest.

The higher the rate, the more calories you burn at rest. Many factors can affect it such as age, diet, gender, size and health.

There are several strategies based on scientific evidence to increase your metabolism and therefore your caloric expenditure.

Here are 11 easy ways to do it:

1. Protein to increase your metabolism

Protein to speed up your metabolism

Eating food can temporarily increase your metabolism for a few hours.

This is called the thermal effect of food. We also talk about dietary thermogenesis. This phenomenon is caused by the extra calories needed to digest, absorb and process nutrients. It varies according to the type of nutrient absorbed.

It is interesting to note that proteins cause the greatest increase in TEF. Indeed, their digestion and transformation during the phase called catabolism costs 30 % of their energy (4 kcal per gram). This means that if you consume 100 g of protein, you will only store the equivalent of 70 g.

Conversely, your body loses only 10 % of carbohydrates and 3 % of fat to digest and store. So for the same calories, some nutrients have different results.

It has also been shown that eating protein makes you feel fuller, which is why you eat less. In addition, protein helps prevent muscle wasting, which is a common side effect of dieting.

IN BRIEF: Eating more protein can boost your metabolism to burn extra calories. It can also help you feel fuller and avoid overeating.

2. Eat complex carbohydrates

The body requires extra effort to break down complex carbohydrates than those that are refined and processed, such as the white flour typically used to make bread and pasta. A high metabolic rate can be maintained by eating foods that take longer to digest, as shown by this American study on food and nutrition. The researchers found that eating unrefined foods increased post-meal energy expenditure by 50 % compared with eating processed foods.

Your metabolism-boosting foods of choice are whole grains that are also high in fiber such as :

  • Complete rice
  • Oatmeal
  • Quinoa
  • Whole wheat
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3. Whole foods for weight loss

Smoothies are very popular, and this can be an incentive to eat healthier foods than those found in industrial products. But they also have a downside. This is because much of the body's digestive work of grinding and breaking down food to absorb nutrients has been outsourced to our blenders.

This means that the body expends much less energy than it would if we ate kale, spinach and bananas in their solid form. Smoothies can help you lose weight, but by prioritizing lean meats, fish, fibrous vegetables and fruit, you increase your basal metabolic rate after eating. This means you are expending more calories for digestion.

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4. Drinking water to lose weight

 drink water to boost your metabolism

People who drink water instead of sugar-sweetened beverages are always more successful at losing weight and keeping it off.

In fact, sugary drinks contain empty calories. They are called that because when we drink a soda before or during a meal, our body does not feel them. In other words, a soda containing 140 kcal goes unnoticed and doesn't change the amount of food we take in before feeling full.

On the other hand, replacing these empty calories with water automatically reduces your caloric intake. On the one hand, water increases the food bowl and promotes satiety without adding a single calorie. That's why drinking a large glass of water in the half hour before a meal is a good idea. And on the other hand, it seems that drinking water can boost our metabolism for about an hour.

5. High intensity HIIT training

High-intensity interval training (HIIT) involves periods of rapid, high intensity activity. Examples include superset weight training sessions in which sets are performed on different muscle groups with little or no rest.

If your fitness level allows it, this technique will help you burn more fat by accelerating your metabolic rate for 48 to 72 hours after training.

Studies indicate that this effect is greater with HIIT than with other types of training. The added benefit is that this protocol can be applied to sports you already do such as cycling, Nordic walking, running or swimming.

Vary your exercise routine to add some high intensity sessions to accelerate fat loss.

6. Gain muscle mass

For the same body weight, muscle accelerates vital functions, and therefore the resting metabolism, more than fat. Building muscle therefore helps burn more calories each day, even at rest.

In addition, lifting weights or using bodybuilding elastics preserves or builds muscle mass while balancing your diet to lose weight.

Numerous studies indicate that resistance training is very effective in improving your Body Mass Index or BMI.

IN BRIEF: Whether you're a man or a woman, weight training helps you build or maintain muscle mass while reducing fat reserves. Work out and you boost your metabolism even more!

7. Don't sit around all day

Sitting all the time at work or at home can have negative effects on your health. One of the causes is that while sitting we burn less calories and therefore we put on weight more easily.

It is now known that the habit of walking is associated with better cardiovascular health and less risk of developing type 2 diabetes.

If you have a desk job, try standing for short periods to break up the time you spend in a chair.

You can also try to walk more during the day, for example by walking to work if possible, or by parking the car a little further away. If you use public transportation, you can also get off one or two stops before.

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8. Sugar-free coffee for an active metabolism

Studies have shown that caffeine temporarily boosts metabolism. Like green tea, it can also promote fat burning.

If your goal is to reduce body fat, several studies have shown that coffee is an ally in burning fat and maintaining your ideal weight.

However, the effects of caffeine can vary according to individual habits and receptivity. It seems that its effect is really optimal when coffee is consumed before an important activity such as sport.

However, don't overdo it if you have trouble sleeping at night. As you will read later, your sleep also plays an important role in your daily metabolism.

IN BRIEF: Drinking coffee can dramatically increase your metabolism and help you lose weight. But be aware of its effect on the quality of your sleep at night.

9. Drink green or oolong tea

Green or oolong tea to increase metabolism

These 2 varieties of tea have been shown to increase metabolism and fat burning. They help convert some of your fat reserve into free fatty acids, which will help you reduce it while you are doing physical activity.

Since they are low in calories, these teas can be good allies in eliminating more calories at rest. Even if their effect is limited, those who find it difficult to drink plain water can use them as substitutes. But be careful, they must be consumed without adding sugar!

10. Reduce common stressors

Stress has a catastrophic effect if your metabolism needs a boost. To make matters worse, the food you crave under stress often contains the fats you should be avoiding and simple carbohydrates. Admit it, you've sometimes thrown yourself on cakes, cookies, pastries, chips or deli meats in times of stress 😉

In fact, we tend to throw ourselves on so-called "comfort foods", which is rarely the case with broccoli...

The main cause is the production of a hormone called cortisol under the effect of stress. When it reaches too high a level, it promotes the storage of subcutaneous fat, particularly in the stomach.

Studies indicate that stress-induced food cravings and slowed metabolic rate promote significant weight gain.

How to increase your metabolism if you suffer from stress?

Laugh! In fact, according to the French Federation of CardiologyLaughter stabilizes the heart rate and lowers blood pressure. These are precisely the opposite effects of stress. In addition, it reduces the production of cortisol, providing an immediate sense of well-being.

Laughter has also been shown to have a beneficial effect on sleep, which brings us to the last point...

11. A good night's sleep

Sleep to lose weight

Recent studies have revealed that lack of sleep increases the risk of obesity. This is related to several factors that slow down the metabolism when we are tired. In addition, it is obvious that we tend to eat more and worse when we are tired. This is related to the effects of hormones that are poorly regulated in this case, such as ghrelin and leptin. Not to mention the effects of the extra stress when we have slept poorly, as you just read, and its effect on cortisol.

This seems to explain why many people who don't get enough sleep are often hungry and have great difficulty losing weight.

Sleep deprivation has also been associated with increased blood glucose and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes.

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IN BRIEF: Lack of sleep has many negative effects on the body and metabolic functions. Aim for an average of at least 7 to 8 hours of quality sleep per night.

A supplement to boost your metabolism

If you want an extra push to lose weight by speeding up your metabolic functions and need more energy, PhenQ can help.

Studies have shown that the consumption of this natural food supplement has an appetite suppressant and fat burning effect. I don't want to talk about it in detail here, but you can read this complete review of PhenQ to get an idea.

However, I would like to point out that no supplement can correct bad lifestyle habits or an unbalanced diet. It is only an additional help to reach your weight goals while you correct what is wrong.

>> Go to the official PhenQ website <<

How to increase your metabolism : Conclusion

Making a few changes to your lifestyle is often all your body needs to get there. Incorporating the tips you've just read into your daily routine can change everything.

A higher metabolism can really help you achieve and maintain an ideal weight while giving you more energy. A rejuvenation of sorts 😃

FAQs

How to boost metabolism naturally?

Eating a nutritious, balanced diet while getting plenty of physical activity is the best way to achieve this with health benefits. Other tips listed in this article are also beneficial, such as consuming more protein, staying well hydrated, drinking coffee or tea in moderation and getting enough sleep.

Why increase your metabolism?

A low metabolic rate burns fewer calories. This means that more calories are stored as fat in the body. This is why some people have trouble losing weight on a low-calorie diet.
A fast metabolism burns calories at a faster rate, which is why some people can eat a lot and not gain a single pound.

Which food increases metabolism the most?

It is not possible to give a precise answer to this question because there are various foods that have an effect.
But you can include these in your meals to increase your basal metabolism:
- Foods rich in protein, iron or selenium
- Ginger as well as spices rich in capsaicin such as chilli
- Coffee and tea
- Fiber-rich vegetables and beans
- Cider vinegar
Obviously, it is best to avoid spices and caffeine in the evening.

What sports increase metabolism?

The most important thing is not the type of sport practiced, but its intensity. That's why high-intensity interval training is the most effective. A HIIT session can keep the body burning extra calories for 48 to 72 hours.
This can be applied to weight training, running, road or elliptical cycling, the rowerswimming, Nordic walking, etc. It's all a question of dosage between the anaerobic and aerobic phases.

How to accelerate the metabolism after 50 years?

Research shows that your metabolism tends to slow down with age, but not necessarily because of aging. It is mostly due to the fact that as we age, we are less active due to lack of energy or desire. In addition, we lose muscle mass (sarcopenia) and we tend to indulge more often with food.
To correct this, the rules are the same as when you were younger. The most important tips are probably to do weight training to preserve your muscle mass and to consume enough protein at each meal.

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