Every day in the shop we get customers who say they have slow metabolisms and how can they speed them up, this is what prompted me to write this article. So you can read over it at your leisurely pleasure.
What is metabolism?
Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.
These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR).
Your BMR accounts for anything between 40% and 70% of your body’s daily energy requirements, depending on your age and lifestyle. A “slow metabolism” is more accurately described as a low BMR. This Can be measured on our Inbody Machine in-store. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism.
Eat Plenty of Protein at Every Meal
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Eating protein has also been shown to help you feel more full and prevent you from overeating.
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting, If you start losing muscle your body fat will rise
Drink More Mineral Water
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off, This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also speed up your metabolism temporarily. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10–30% for about an hour. One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.
Do a High-Intensity Workout
High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished. This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat
Lift Heavy Things (One we tell all our customers go for muscle growth)
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you will burn more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.
Stand up More
Sitting too much is bad for your health. Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain, In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories.
Drink Green Tea or Oolong Tea
Green tea and oolong tea have been shown to increase metabolism by 4–5%. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance. It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
Eat Spicy Foods
Peppers contain capsaicin, a substance that can boost your metabolism . However, many people can’t tolerate these spices at the doses required to have a significant effect . One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male. The effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.
Get a Good Night’s Sleep
Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes, It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin .
This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning. However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women. Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
10. Replace Cooking Fats with Coconut Oil
Unlike other saturated fats, coconut oil contains a lot of medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter. In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.
Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.
Take Home Message
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.
So where Does Supplementation Come into this?
Pure Protein Powders are very important, we dont always have time to stop and eat with our busy life styles, this is where protein powders come in to get your protein levels up and speed up your metabolism up, you want a pure protein (high in protein, low carbs, low fat)
We Always Recommend adding Udos Oil To each shake (2 table spoons) This makes it a full Balanced Meal, with this your are putting good fats in, this makes your body use it as energy then use your body fat as energy (fat burning mode)
A good nights sleep / rest is so important. This is when your muscle do their most repair, we have an amazing product called Sleep-er this is our biggest seller instore and online for both men and women. This helps relax your body so you fall into a natural sleep, Balances your hormones and allows your body the rest it needs.
At bedtime we always Recommend a slow release protein shake, this helps repair your muscles whilst your body is relaxed and also keeps your metabolism going, so your repair and burning fat whilst sleeping.
Fat Burners, there are certain types that can help speed up your metabolism, burn body fat and give you more energy so your more active and have higher energy levels.