You have to know the secrets behind “tricks to speed up metabolism” to obtain a fast and healthy weight loss.
Can you imagine? Losing weight feeling more energetic, without starving, gaining health, and maintaining this improvement?
This, which seems like a utopia, is the only realistic and enduring strategy.
So today, I’ll explain the 10 tricks to speed up basal metabolism to the fullest and be a real calorie-burning machine.
One of the most basic but indispensable tricks to speed up metabolism is eating enough.
Just as I told you that one of the formulas for failure was to eat little, by common sense, the first strategy that asks you is to eat enough…
And how do we know how much is enough?
Well, I’ll tell you a secret, a forgotten ancestral knowledge, a millennial technique… a legendary secret… a strategy created millions of years ago…
👉 You’re hungry. Eat; if you’re not hungry, don’t eat!
Of course, this seems so easy. In the modern world, it gets a little complicated.
For these tricks to speed up metabolism to work ideally, you must first follow two basic premises:
Eat food and not products
Unlike natural food, the products are designed to confuse your brain and generate hunger even if you need to eat.
This is why when you’re starving, you enjoy eating a salad, but once you’ve had a stuffed, if they put a cake in front of you, you can’t help but eat it (the hunger for eating a cake is hedonic, it’s not real).
Besides, as we see in this study, even comparing a food (real food) and a product with the same calories and macronutrients, real food requires almost twice as much energy for digestion and increases metabolism significantly more than processed food.
We also mentioned the same in our guide to counting macronutrients.
Our body has reserved for weeks without eating. That is, we can survive without food thanks to our adipose tissue. That fat that we curse so much right now has allowed us to survive as a species.
However, in the current state in which the human species lives in abundance, we have atrophied the ability to feed our brain from fatty acids, so the brain only has the option to produce more hunger when it runs out of carbohydrate energy…
👉 Therefore, guiding you through hunger should be supplemented by not eating more than 3 times a day and moving so that your body gets a chance to use fatty acids as energy.
Speed up your metabolism by going a little cold
Going a little cold is one of the essential tricks to speed up metabolism. Half the energy we expend during the day serves to maintain our temperature.
It’s that literal. We burn calories to generate heat.
What to do?
👉 Finding stimuli that force our body to regulate body temperature on its own is a quick way to speed up metabolism to the fullest.
These stimuli may include:
- Turn off the heating when not needed.
- Train outdoors whenever possible.
- Shower with cold water.
- Wear clothes that keep us cool in winter.
In addition to helping you accelerate basal metabolism, this increases brown fat. A tissue specialized in burning fat to generate heat, which is associated with improvements in metabolism.
Increase your muscles
Muscle is a much more metabolically active tissue than fat, and building helps increase metabolism.
As we explained in our article on how to gain muscle mass, muscle is a costly tissue to maintain for the body, which means that just by having more, you are investing more calories, even in a rest state.
Besides, to obtain muscle, you will have to feed well and perform physical activity. This means that you will be able to solve the dilemma about how to speed up metabolism to the maximum, both by having muscle and by the process of obtaining it.
If you are looking for a program to gain muscle mass, we recommend Muscle Hunters, a 12-week training program and nutritional plan focused on muscle mass gain and fat loss.
Perform short workouts at high intensity
Exercising at high intensity is demanding for our body (in case the term High-Intensity Interval Training had not made it clear to you).
This also clearly implies that the level of demand of a HIIT session wears down the body a lot and has many energy requirements.
However, what makes a high-intensity workout different from a low- or medium-intensity workout is that once you catch your breath, you haven’t recovered chemically yet:
- Muscles should fill their phosphocreatine reserves and return to their PH and temperature levels.
- Proper hydration and oxygenation are needed.
Therefore, your body continues to burn calories and use more oxygen than normal for a while after training.
👉 With a HIIT workout, you manage to speed up metabolism to the maximum, and it does not return to baseline up to 30h after you have finished. This is known as the COPD Effect or after Burn.
In short, depending on the intensity you train, you could still burn calories for up to 48 hours, even if you’re sitting on the couch.
However, remember that you can’t do high-intensity workouts every day because they’re too weary for your body.
We recommend that you combine these kinds of sessions with your strength sessions to work on gaining muscle and activating the afterburn effect. This is the best training formula for those looking for how to speed up metabolism.
If you want to know more, we also have a complete article on doing a HIIT workout, or you can watch this video.
Eat enough protein
Food digestion consumes energy. This is known as the thermal effect of food (TEF). And of the three macronutrients, protein causes the most significant increase in TEF.
On average, protein digestion accelerates metabolism to 15–30%, compared to 5–10% for carbohydrates and 0–3% for fats.
It has also been shown that eating proteins stimulate satiety and regulates hunger more than other foods.
Besides, protein is needed to generate hypertrophy and achieve adequate muscle growth.
If you want to gain muscle mass, increases your protein intake up to 2.2gr per kg of weight in a body.
Remember that proteins serve to gain muscle and regenerate the body for the vital processes of the day-to-day and meet the immune system’s requirements.
Therefore, it is essential to reduce inflammation of the body so that the immune system does not require most of the proteins we consume.
It is also important to remember that excess protein has an inviting effect on the body. Ideally, getting the most out of protein and avoiding your problems is to do high-consumption cycles followed by low-consumption cycles (even fasting)to activate anti-aging mechanisms.
I highly suggest you read my article on a diet to gain muscle.
👉 Continuous inflammation and high immune system activity inevitably lead to a slowdown in your body’s metabolism.
We’ve talked a lot about the activity, but there’s something you should never forget:
If you don’t rest, everything collapses.
This includes that you won’t be able to speed up basal metabolism.
Lack of sleep means you don’t have energy. Your appetite deregulates the stress hormones that will alter your sugar management, etc.
In these conditions, you will stop using calories from your fat reserves, and getting energy will be based on eating more, which is a terrible idea.
👉 Any goal associated with performance and health that you set yourself should start by optimizing your rest.
And yes, you’ve guessed, as it’s such an important topic, we’ve written the complete dream article you can find, so you know how to sleep well from today.
We have also created a free course for you to solve insomnia problems and recover quality sleep:
Learn to sleep better
Remember to sleep well, indispensable to speed up metabolism and maintain a healthy life. Repeat it as a mantra every time you decide to reduce your sleep hours.
If you prefer the video format, we have a video here. You have one that explains everything in detail.
Respect your biorhythms and practice intermittent fasting
We have talked a lot about the impact of biorhythms on humans. We even have a video exclusively talking about this topic that you can see here:
Biorhythms have been responsible for preparing the body for every action of vital importance, such as sleeping, eating, having sex, waking up, etc. So if you perform all the activities at the right time, you will accelerate the metabolism to the maximum.
But, besides, it has also been proven that decreasing the meal window to ten hours increases. That is, if you eat in hours of light and do not eat in hours of darkness, you will much better regulate your body in its processes of digestion and repair of the tissues of the digestive system.
👉 Implementing intermittent fasts in your life is the second-best thing you can do in your life (after a good night’s sleep).
If you want to know more about it, read our article on fasts and how to do them.
Spending too much time I want is bad for your health.
Some experts consider excess chairs as “the new smoking habit.”
However, many people work sitting almost without getting up for about 8 hours a day, to which they add the time to be driving to get to and from work, plus the time sitting on the couch watching Netflix.
This wasn’t always the case.
Human beings have always needed to stand most of their time.
Sitting around all day means consuming a lot fewer calories, gaining bad postures, and becoming lazier and lazier.
👉 Move more if you have to spend a lot of time sitting up once in a while and perform some exercise that mobilizes your energy. Not only will you manage to accelerate your basal metabolism, but you will also gain health and happiness.
If you have a chance at work to stand, even using your computer, try it.
You will strengthen your back and legs and improve circulation, but above all, you will be giving a good and easy response to accelerating basal metabolism.
One of the easiest ways to increase your metabolism while forcing your body to burn fat is to change your fuel source.
That is, instead of using carbohydrates as the primary source of energy, use your adipose tissue reserves.
Low-carb, high-fat diets, such as the ketogenic diet, help speed up your metabolism and turn your body into a fat-burning machine (you can see a complete guide to the ketogenic diet in this article).
People who follow the ketogenic diet burn an average of 300 additional calories per day than people on a high-carb diet.
Researchers suspect that thermogenesis: animal studies suggest reducing fat and less ingest the outside temperature. Your body produces more heat when you’re at rest.
But be careful. The ketogenic diet is not easy to follow.
If you try without a guide, you may never enter ketosis, so it’s essential to get all the information you need before you start.
You can also see this playlist that already has hundreds of thousands of visits on the ketogenic diet, explaining several fundamental aspects of entering ketosis.
Reduce your stress level
Another essential trick to speed up metabolism is reducing your stress level. Stress is a response generated by humans and has been selected to save us from the dangers we have lived in most of our history.
- lack of food.
- Damage from a tissue.
There are several different types of stress responses.
Some go into “saving mode.” Your body understands that it has to protect energy reserves by slowing down metabolism until stress passes.
Others suffer so much that their brain consumes them and loses weight, both fat and muscle.
But these will regain weight very quickly once stress passes (since the body understands that this response has been an act of survival and wants to prepare for future problems).
In general, if you want to facilitate your health and speed up the metabolism without losing muscle, losing stress is a great decision.
Our recommendation to reduce stress is:
- Spend quality family time
- Follow the above strategies, all of which reduce the body’s stress by reducing alarms and inflammations.
- Laugh a lot
- Don’t postpone so many important decisions because you’ll be in a constant state of alarm until decisions are made.
Get to know each other better
Knowledge is power.
The more you know about your body and the best strategies to gain fat loss, have a nice body, and gain health, the easier it will achieve your goal.
That’s why we’ve created a tool to make you diagnose your current physical situation.
It is free, and also, if you complete it, you can choose to join our newsletter. Every week we publish new health articles and videos that you’re sure to be interested in.
Conclusion on how to speed up metabolism to the fullest
As you’ve seen, there are many tricks to speed up metabolism to the fullest.
You would apply them all in an ideal world, but we already know that this rarely happens.
Our final recommendation is to choose those tricks to speed up metabolism easier for you to implement.
Over time, as you integrate new habits, you can add other performances.
Remember that this is not just a strategy for losing weight fast.
The goal is that your body recovers and maintains the ideal weight throughout life and that you also achieve it by enjoying and gaining health.