Metabolism is the term for all chemical reactions in your body.
These reactions keep the whole body alive and functioning.
The higher your metabolism, the more calories you burn, and the easier it is for you to lose weight and not gain excess weight.
A faster metabolism also gives you energy and helps you feel better.
Here are 10 easy ways to boost your metabolism.
1. Eat more protein at every meal.
Food speeds up the metabolism by several hours.
This phenomenon is known as the thermic effect of food, and is due to the fact that we need additional calories in order to digest and absorb nutrients from food.
Proteins cause the largest rise in the thermal effect of food. They increase the metabolic rate by 15-30 percent, compared to 5-10 percent for carbohydrates and 0-3 percent for fats.
Protein also makes you feel fuller and keeps you from overeating. Studies have shown that people ate an average of 441 fewer calories per day if protein made up 30% of their diet.
The inclusion of protein in the diet also reduces the metabolic decline during weight loss. This helps you avoid losing muscle mass, which is often the case with dieting.
2. Drink cold water.
People who drink water instead of sugary drinks are generally better at losing weight and not gaining weight.
This is because sugary drinks contain calories and replacing them with water will automatically reduce your calorie intake.
However, water speeds up metabolism temporarily.
Studies have shown that 0.5 liters of water drunk increases the metabolism at complete rest by 10-30 percent for about an hour.
The calorie-burning effect is even greater when you drink cold water, as our body uses energy to heat it up to body temperature.
Water also helps you feel full. Studies have shown that drinking water half an hour before meals can help you eat less.
Studies of obese people showed that those who drank half a liter of water before meals lost an average of 44 percent more weight than those who did not.
3. Engage in high-intensity workouts.
High-intensity interval training consists of quick and very intense bursts of activity.
This type of workout burns more fat, increasing the metabolic rate even after the workout is over.
One study of overweight young men found that exercising vigorously for 12 weeks reduced body fat by 2 kg and belly fat by 17 percent.
4. Lift heavy weights.
Muscle is more metabolically active than fat, and strength training helps speed up your metabolism.
This means that you will burn more calories every day, even at rest.
Strength training also helps maintain muscle and combat the metabolic decline that occurs with weight loss.
In one study, 48 overweight women ate 800 calories a day with aerobic exercise, strength training, or no exercise at all.
After following the diet, women who did strength training retained muscle mass, metabolism, and strength. The rest lost weight, but also lost muscle mass and their metabolism decreased.
5. Stand more.
Sitting for a long time is unhealthy, and some even consider this habit a "new smoking". This is partly due to the fact that long periods of sitting burn calories and lead to weight gain.
What's more, spending the day standing at work can burn 174 more calories than sitting.
If you have a sedentary job, get up for short periods to take long sedentary breaks.
6. Drink green tea.
Green tea or oolong tea increases metabolism by 4-5 percent.
This type of tea converts the fat you store in your body into free fatty acids, increasing fat burning by 10-17 percent.
Since green tea is low in calories, it is useful not only for weight loss, but also for maintaining weight.
The properties of green tea to speed up metabolism helps to avoid the inhibition of weight loss, which occurs due to a decline in metabolism.
7. Eat spicy foods.
Hot peppers contain capsaicin, a substance that accelerates metabolism.
However, many people cannot tolerate the large amount of spicy foods that are required in order to achieve a significant effect.
Capsaicin in acceptable doses can burn an additional 10 calories per meal. Within 6, 5 years, this will lead to a weight loss of 1 kg for a man with an average weight.
The hot spices themselves have less effect, but they can be used along with other methods.
8. Get enough sleep.
Lack of sleep leads to an increased risk of obesity.
The fact is that sleep deprivation has a negative effect on metabolism.
Not getting enough sleep also increases blood sugar levels and the body's resistance to insulin, which are associated with a high risk of type 2 diabetes.
In addition, it enhances the action of the hunger hormone - grenlin and reduces the production of the satiety hormone - leptin.
This may explain why so many people who don't get enough sleep feel constantly hungry and unable to lose weight.
9. Drink coffee.
Studies have shown that the caffeine in coffee increases metabolism by 3-11 percent. Like green tea, it helps burn fat.
However, the effect seems to be felt better in slender people. In one study, coffee increased fat burning by 29 percent in slim women and 10 percent in obese women.
10. Use coconut oil.
Unlike saturated fat, coconut oil contains medium chain fats.
Medium chain fatty acids increase metabolism more than long chain fatty acids such as butter.
In one study, researchers found that medium-chain fats increased metabolism by 12 percent compared to long-chain fats, which only increased 4 percent.
Due to the unique structure of fats, coconut oil can be used in place of other oils for cooking.