Ways & How

How to Up Your Metabolism

How to Up Your Metabolism

Metabolism refers to the bodily processes of breaking down carbohydrates, proteins, and fats in order to produce energy. People have varying metabolic rates. Some people barely gain a pound even though they eat like a horse, while other people watch their calories all the time and still continue to gain weight. A slow metabolism is partly due to genes, but this does not mean that it is all genetic and you cannot do anything about it. Here are some ways on how to up your metabolism:

  1. Do aerobic exercise and weight training. Aerobic exercises can increase your heart rate and burn lots of calories. There are many aerobic exercises that you can try, but the important thing is that you keep your heart rate elevated for a certain amount of time, approximately 30 to 40 minutes every day. Supplement your cardio exercises with weight training, since muscles burn more calories than fat. Every muscle that you gain constantly burns calories for you throughout the day even if you are sleeping.

  2. Eat more protein.

    Weight training and exercises put stress on your muscles, and your body needs more protein to repair and gain muscle. Therefore, be sure to include more protein in your diet. The more muscles that you have, the more calories that you expend. You should aim for at least 30 grams of protein per day to feed your muscles. This is equivalent to a four-ounce chicken breast or a cup of low-fat cottage cheese. Examples of foods rich in protein are lean meat, fish, milk, nuts, and dairy products.

  3. Eat your meals on time. Eating less does not necessarily mean you are going to lose weight more quickly. Moreover, skipping meals will make your body go into starvation mode. Since your body will think that you are starving, it will slow down your metabolism to conserve energy. Eating small, frequent meals will stabilize your metabolic rate and ensure it stays up instead of dipping down. Just make sure that you include healthy foods in your diet instead of empty calorie snacks.

  4. Drink caffeine. Even though too much coffee can make you jittery and nervous, a moderate amount of caffeine each day can help up your metabolism by increasing your breathing and heart rate. A study found out that the average metabolic rate of people who drink caffeinated beverages every day increased by 16 percent, compared to people who drink decaf. Just don’t overdo it. A cup of coffee per day is good enough.

  5. Drink green tea. Green tea contains a plant compound known as ECGC, which is helpful for burning fat. People who consume 3-5 cups of green tea per day can actually decrease their body weight by 4.6 percent as green tea can burn an extra 50 calories every day.

  6. Eat spicy foods. For those who love to eat spicy hot foods, then here’s some good news for you. A tablespoon of chopped red or green chili can increase your sympathetic nervous system’s activity, resulting to a temporary metabolism spike of 23 percent. Even though the metabolism spike is just temporary, eating red pepper flakes and chili peppers can boost your metabolism from time to time.

  7. Sleep early. During sleep, your body produces hormones like ghrelin and leptin that help regulate your appetite and energy expenditure. Hence, the less you sleep, the less leptin and ghrelin your body produces. In fact, researchers have found out that people who sleep less than 7 hours per night experience an increase in body mass index. Make sure that you get a full 8 hours of sleep every night. In addition, sleep will help soothe your stress, which can negatively affect your metabolism,

It is important to learn how to up your metabolism if you want to lose weight. These tips will help you prevent your weight loss efforts from going to waste.


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