In this world of processed diets and unhealthy lifestyles, speeding up your metabolism is becoming more essential than ever before. If you’re struggling to keep in shape, slow metabolism is the very likely culprit.
Some would say metabolism is dependent on your DNA and genetics. But instead of this fatalistic approach, there is a lot you can do to boost your metabolism. This includes sticking to a workout routine, and a healthier diet.
Contents
What is Metabolism?
Metabolism refers to the body’s overall chemical processes and includes both Catabolism and Anabolism. Catabolism is the breaking down of molecules (including fats and sugars) to release energy, while Anabolism refers to the building up (as well as storage) of molecules within the body. With a fast metabolism, your body burns sugar and fats at a higher metabolic rate. Thus unwanted weight gain is unlikely.
The endocrine thyroid gland also affects your metabolism (through secreting thyroxine). If too much thyroxine is secreted, you have hyperthyroidism i.e. a very fast metabolism. On the other hand, too little secretion causes hypothyroidism (leading to very slow metabolism).
How To Speed Up Metabolism
Eat Healthier (Protein and Fiber)
An unbalanced, nutrient-deficient diet slows your metabolism. Generally, consuming more clean protein, whether plant or animal-based, has positive metabolism boosting effects. Protein takes more energy to digest, and like fiber, improves satiety. Moreover, without fiber and protein, your digestive system lacks sufficient catalysts to break down sugar and calories.
By getting more fiber through whole grains, you burn more energy than by eating refined grains. Thus let oats, nuts (e.g. chestnuts and almonds), fruits, vegetables and other fiber-rich foods be a regular part of your diet.
A 10-week study on 89 overweight women (ages 18 to 65) proved conclusively that a high-fiber, high-protein diet will boost metabolism and help with weight loss more than a standard diet. Cholesterol was also significantly lower (1).
On the contrary, processed junk-foods and artificially sweetened beverages can cause bloating – further slowing your metabolism. Plus, be sure to avoid another metabolic threat, trans-fats, in all baked goods. Observe that after eating fatty junk foods, you often feel sluggish – a clear indication of your metabolism slowing down.
Get Enough Sleep
Sleep is interconnected to your body’s metabolic processes. Thus ideally, you should strive to have a regular uninterrupted sleep-cycle of minimum 7 hours to 9 hours per day. Research demonstrates how during the past 50 years, sleep quality has declined in society, while at the same time metabolic rates are falling, and obesity increases. Partly to blame is late night television and internet use keeping us awake at night.
Studies indicate that sleep loss negatively affects two metabolism-related hormones: Leptin and Ghrelin. In a study, obesity rates were higher for adults who get less than 6 hours of uninterrupted sleep per night. But at the same time, obesity may also have a negative impact on sleep quality – leading to a vicious cycle (2).
Drink More Water
Drinking water is essential towards boosting your body’s chemical processes and metabolism. Especially remember to drink water before and after a meal. In an academic study, drinking 500ml of water increased the metabolic rate with 30%. This metabolic effect partly includes the energy expended to raise the water’s temperature up to your body’s temperature (3).
Eat Thermogenic Foods
Thermogenic foods boost metabolism, increasing the rate of burning fat and energy. Researchers found that spices like chillies or hot peppers (active ingredient: Capsaicin), encourage the secretion of adrenaline (a.k.a. Epinephrine), and consequentially boosts metabolism. Other thermogenic spices include black pepper (active ingredient: piperine), ginger, turmeric and mustard seeds.
Moreover, low carb foods such as salads, celery or green beans can take a high percentage of energy to digest compared to the number of kilojoules actually contained in the food.
In a study done on rats, lettuce consumption not only increased metabolism, but also significantly boosted excretion of steroids while depressing the absorption of dietary cholesterol (4). Garlic is another herb that has been successfully used to boost metabolism in rats. On the other hand, human studies encourage regularly consuming cruciferous vegetables like Broccoli and Brussels Sprouts to boost metabolism.
Eat Fish
Fish containing omega 3 fatty acids definitely boosts metabolism – thus helping you to lose more body-fat. Overweight individuals should thus try to incorporate omega 3 rich fish into their diet. It’ll also decrease the risk of cardiovascular disease (5).
Drink Coffee
The caffeine in coffee causes the secretion of metabolism-boosting adrenaline into the bloodstream. This contributes to fat burning. Moreover, caffeine combats fatigue, giving you more energy for physical activities. Once again helping to speed up metabolism. However, avoid using artificial sugars in your coffee. Plus, avoid highly processed coffee – brewing your own is better. But as always, keep in mind that too much of anything isn’t good for you.
Drink Green Tea
Similar to coffee, Green Tea provides a metabolism boost due to its caffeine content. The second important compound in Green tea is the anti-oxidant Catechins, stimulating thermogenesis. Relying only on Green tea will not get you the greatest weight-loss results by itself, but every small effort helps. At the same time, there are plenty of other teas e.g. Black tea, Rooibos, Mint or Yerba Mate, that’ll also boost your metabolism while helping you detoxify.
Stay Physically Active
Being inactive – whether it is lack of exercise or sedentary living, e.g. sitting at an office the whole day, can lower your metabolic rate. At work, frequently stand up and stretch. If possible, instead of driving home, walk or take a bicycle. Also, participate in sports and follow a workout program. Sweat every day to keep your blood flowing and muscles active. Different forms of exercise each have unique metabolic benefits. Thus, you could choose between e.g. long distance cardio, short burst training, or lifting heavy weights.
Lift Weights
A 1994 academic study asserts that the age-related decline in metabolic rate is largely due to loss of muscle mass. Thus, they did some research to prove the contrary: namely that strength training will boost the metabolism of 50 to 65-year-old men. Their results indicated that heavy weight training will, in fact, boost your Resting Metabolic Rate (6). Thus, if you stay physically active and preserve your muscle mass, you don’t need to fear a lower metabolic rate as you age. These results are also very relevant to younger adults.
Apart from strength training, simply being more muscular also leads to a faster metabolic rate. The reason is that muscle burns more energy than fat – even while you are sleeping or resting. This initiates a compound effect where the more you lift, the leaner, and more muscular, you’ll get.
Boosting Metabolism: Paleo Vs Keto Diet
An interesting question is whether the Paleo or Keto diet can help towards a healthy metabolic rate. The Paleo diet encourages eating as close to nature as possible, similar to the diet of our caveman ancestors. This includes eating free range meat and organic vegetables instead of processed and mass-produced food items. Not only can you easily draw your own conclusion that Paleo diet is very likely to boost metabolism – it’s also backed up by scientific research (7).
On the other hand, the Keto diet encourages low carb consumption, along with an increased amount of healthy fats in the diet such as fish and olive oil. Healthy fats and carb control do have positive metabolic effects. However, in a six week controlled study of 20 adults, it was found that a Ketogenic low-carb diet is no better than a generic low-carb diet in boosting metabolism (8). At the same time, another six month study on 58 obese children and adolescents, found the Ketogenic diet more effective than a basic low-carb diet in boosting metabolism (9). Conflicting research is part of science, and it’s up to you to choose what to believe. However, what both studies agree upon is the definite need to do carbohydrate control in your diet.
Conclusion
The easiest way to stay in shape is simply to exercise daily and stick to a healthy diet. At the same time, remember that unhealthy foods, including alcohol, will slow down your metabolism. Also, practice stress management techniques where possible, as stress will also negatively impact your metabolism.
Stay determined, eat clean, and be physically active daily. Remember: Excuses burns zero calories per hour. Thus get off your seat, and start working out today to speed up your metabolism.
Have you ever tried to speed up your metabolism? Share your tips or questions below to help fellow readers optimize their RMR (Resting Metabolic Rate).