Your body’s basal metabolic rate (metabolism) is the amount of energy it burns while at rest in order to keep the body functioning. Your metabolism actually accounts for 60% to 75% of the calories the body burns in a day. So, speeding up your metabolism is a worthy goal if you’re trying to lose weight! Here are 8 science-backed ways to make it happen:
1. Lift Weights:
Strength training is the most effective way to boost your metabolism. One study found that 63% of variation in metabolism among participants was due to fat-free body mass. Of the remainder, 7% was explained by fat mass, 2% was explained by age, 2% was due to error and 26% was unexplained.
Not surprisingly then, another study found that a 16 week strength training increased metabolism by 7.7% in older men.
2. High Intensity Cardio:
We didn’t say it would be easy. Another study found that engaging in 45 minutes of vigorous intensity cycling increased metabolism by 7.8%. Metabolism remained elevated for roughly 14 hours after exercise. High intensity interval training has also been shown to increase metabolism for at least 12 hours post exercise.
3. Eat a Low-Carb Diet:
Paradoxically, caloric restriction can actually reduce metabolism by as much as 20%. When you reduce calories, the body thinks it’s experiencing a famine and so it reduces metabolism in order to conserve energy. Smart, but it’s not doing us any favors in this case. However, another study found that consuming a low-carb diet greatly mitigates the reduction. Following a low-glycemic index diet led a moderate decline, while consuming a low-fat diet led to the greatest decline in metabolism.
4. Eat More Protein:
Fortunately, another study found that eating a high-protein diet when restricting calories led to no decline in metabolism. However, a high-carbohydrate diet caused significant declines.
5. Drink water:
Drinking water can increase metabolism by up to 24%. The peak in the metabolism boost comes 57 minutes after drinking, so be sure to drink water throughout the day.
6. Drink Coffee/ Green Tea:
What about beverages? Another study found that 8 mg of caffeine increased metabolism by 16% over a period of 3 hours after consumption. Some studies have also shown green tea and oolong tea can also be effective.
7. Eat Spicy Foods:
Spicy foods have also been shown to boost metabolism. Spicy foods also reduce the desire to eat fatty, salty, and sweet foods.
8. Get Enough Sleep:
You don’t usually think about sleep when it comes to metabolism or weight loss. However, a study found that sleep deprivation led to a 5% decline in metabolism.
9. Put Ice in Your Drinks:
Cooling water to 3° C (37.4° F) caused metabolism to increase by 4.5% over the next hour. It’s not a major effect, but the body burns additional energy as it raises the temperature of the water.
10. Habitual Activity:
Raising your metabolism is like having a stream of income that comes in without you having to do much work. It constantly works in your favor. So give a few of these points a shot!
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