Are you tired of feeling sluggish and want to give your metabolism a boost? Well, youβre in luck because weβve got the scoop on 10 tricks to speed up your metabolism!
From surprising food combinations to fun workout routines, weβve got you covered. In this article, weβll reveal the secrets to revving up your metabolism in a concise and engaging way.
So, if youβre looking for a quick answer to how you can supercharge your metabolism, keep reading! The short answer: follow these 10 tricks. And trust us, you wonβt want to miss out on these metabolism-boosting tips!
Key Takeaways
- Boost your metabolism with these effective tricks
- Incorporate regular exercise into your routine to rev up your metabolism
- Stay hydrated to support optimal metabolic function
- Include protein-rich foods in your diet to increase calorie burn
- Donβt skip breakfast β it jumpstarts your metabolism for the day
- Get enough sleep to keep your metabolism running smoothly
- Spicy foods can temporarily increase your metabolism
- Green tea and coffee can also give your metabolism a small boost
- Build muscle through strength training to increase your resting metabolic rate
- Consider adding metabolism-boosting supplements to your routine
Nutritional Wisdom: Fueling Metabolism
Unlock the secrets of metabolic elevation through the wisdom of nutrition. A symphony of diverse nutrients plays a pivotal role in energizing the bodyβs metabolic orchestra. Embrace a diet rich in proteins, essential fats, and varied carbohydrates to ignite the metabolic fire. Allow the rhythm of balanced meals to harmonize with your bodyβs natural metabolic tune, fostering a vibrant energy flow and a fortified metabolic foundation.
Exercise Alchemy: Transforming Energy
Exercise is the alchemy that transforms your bodyβs energy dynamics. Dive into a realm where movement catalyzes metabolic magic, enhancing the bodyβs energetic flow. High-intensity workouts, strength training, and consistent physical activity are the crucibles where the bodyβs metabolic gold is forged. Allow the transformative power of exercise to elevate your metabolism, building a resilient, energetic, and vibrant body.
Hydration Harmony: Fluid Balance and Metabolism
Hydration orchestrates a harmony that resonates with metabolic well-being. In the concert of metabolism, water plays a lead role, facilitating essential biochemical symphonies. Allow the fluid melodies of hydration to nourish your cells, support detoxification, and maintain energy balance. Embrace hydration as a daily rhythm, tuning your body to the frequencies of metabolic vitality and energetic balance.
Restful Rhythms: The Metabolic Symphony of Sleep
Sleep conducts the restful rhythms that compose the symphony of metabolism. In the silence of rest, the body orchestrates recovery, repair, and metabolic balance. Allow the nocturnal melodies of deep, restorative sleep to rejuvenate your body, harmonizing the rhythms of activity and rest. Let sleep be the conductor that guides your body through the metabolic symphony of each day.
Stress Resonance: Tuning Metabolic Vibrations
Stress resonates with vibrations that can either disrupt or tune your metabolic harmony. Mindful practices, relaxation, and a balanced lifestyle are the notes that compose a stress-resonant melody. Allow these practices to tune your bodyβs vibrations, aligning stress and relaxation in a balanced metabolic rhythm. Let the resonance of stress management reverberate through your metabolism, fostering a state of energetic equilibrium and vitality.
EatΒ 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 youβre starving, you enjoy eating a salad, but once youβve had a stuffed, if they put a cake in front of you, you canβt help but eat it (the hunger for eating a cake is hedonic, itβs not real).
Besides, as we see inΒ this study,Β 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.Β That is, we can survive without food thanks to our adipose tissue. That fat that we curse so much 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 energyβ¦
π Therefore,Β guiding you through hunger should be supplemented by not eating more than 3 timesΒ a day and moving so that your body can 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.
Itβs that literal. We burn calories to generate heat.
What to do?
π Finding stimuli that force our body to regulate body temperature on its own is a quick way to speed up metabolism.
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 muchΒ 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 areΒ investing more calories, even in a rest state.
Besides, you will have to feed well and perform physical activity to obtain muscle. This means that you can solve the dilemma about how to speed up metabolism to the maximum by having muscle and obtaining it.
If you want 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 havenβt 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 after training.
π With a HIIT workout, you can speed up your 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 youβre sitting on the couch.
However, remember that you canβt do high-intensity workouts every day because theyβre too weary for your body.
We suggest putting these sessions together with your strength training sessions to work on building muscle and getting the afterburn effect going. 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 15β30%, compared to 5β10% for carbohydrates and 0β3% for fats.
It has also been shown that eating proteins stimulates 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, increase your protein intake up to 2.2 grams per kg of weight in your body.
Remember that proteins serve to gain muscle, regenerate the body for the day-to-day vital processes, and meet the immune systemβs requirements.
Therefore, it is essential to reduce inflammation in 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, to get the most out of protein and avoid your problems 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.
π ContinuousΒ inflammation and high immune system activity inevitably slow down your bodyβs metabolism.
Sleep well
Weβve talked a lot about the activity, but thereβs something you should never forget:
If you donβt rest, everything collapses.
This includes that you wonβt be able to speed up basal metabolism.
Lack of sleep means you donβt have energy. Your appetite deregulates the stress hormones that alter 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.
π AnyΒ goal associated with performance and health that you set yourself should start by optimizing your rest.
And yes, youβve guessed, as itβs such an important topic, weβve 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 your 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 are 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.
Furthermore, it has been demonstrated that reducing 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 bodyβs digestion and repair the digestive systemβs tissues.
πΒ Implementing intermittent fasts in your life is the second-best thing you can do (after a good nightβs sleep).
If you want to know more about it, read our article on fasts and how to do them.
Move more
Spending too much time I want is bad for your health.
Some experts consider excess chairs as βthe new smoking habit.β
However, many people work for about 8 hours a day, including the time it takes to drive to and from work and the time spent sitting on the couch watching Netflix.
This wasnβt 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.
π Move more if you have to spend a lot of time sitting up occasionally 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.
Diet ketogenic
One of the easiest ways to increase your metabolism while forcing your body to burn fat is to change your fuel source.
Instead of using carbohydrates as the primary energy source, 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 youβre 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 getting all the information you need before you start is essential.
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 your 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.
Basically:
- lack of food.
- Liquid.
- Predators.
- Infections.
- Damage from a tissue.
There are several different types of stress responses.
Some go into βsaving mode.β 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 fat and muscle weight.
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 your 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 bodyβs stress by reducing alarms and inflammations.
- Laugh a lot
- Donβt postpone so many important decisions because youβll 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 be to achieve your goal.
Thatβs why weβve created a tool to help you diagnose your current physical situation.
It is free, and also, if you complete it, you can choose to join our newsletter. We publish new health articles and videos youβre sure to be interested in every week.
Latest Science-Based Data
1. Dissecting Parameters Contributing to the Underprediction of Aldehyde Oxidase-Mediated Metabolic Clearance of Drugs
- Publication Date: July 10, 2023
- Abstract: This study elucidates the reasons for the underprediction of aldehyde oxidase (AO)-mediated drug metabolism and provides recommendations to address them. It discusses the variability and instability in AO content and activity and their effects on the scaling of in vitro metabolism data.
2. Metabolic Implications of Axonal Demyelination and Its Consequences for Synchronized Network Activity: An In Silico and In Vitro Study
- Publication Date: April 26, 2023
- Abstract: This research investigates the metabolic effects of axonal demyelination and its consequences for network synchronization. It discusses compensatory processes like mitochondrial mass increase and a switch from saltatory to continuous propagation to rescue axon functionality at the cost of reduced AP propagation speed and increased energy expenditure.
3. Mouse Model of Small for Gestational Age Offspring with Catch-up Growth Failure and Dysregulated Glucose Metabolism in Adulthood
- Publication Date: March 17, 2022
- Abstract: This study aims to build mouse models to study the failure of catch-up growth and dysregulated metabolic outcomes in adulthood. It discusses the models that are suitable for studying adulthood short stature and metabolic disorders.
4. Mapping Oxidative Metabolism in the Human Brain with Calibrated fMRI in Health and Disease
- Publication Date: March 16, 2022
- Abstract: This review emphasizes technological advances in calibrated fMRI experiments, covering the historical progression impacting neurological and neurodegenerative investigations of the human brain. It discusses the importance of oxidative neuroenergetics as reflected by the cerebral metabolic rate of oxygen consumption (CMRO2) to support brain function.
FAQs
1. How can I naturally boost my metabolism?
Engage in regular exercise, drink plenty of water, and eat protein-rich foods.
2. Does eating small frequent meals really speed up metabolism?
There is limited evidence to support this claim. Focus on overall calorie intake and nutrient balance.
3. Are certain foods known to increase metabolism?
Spicy foods, green tea, and coffee have been associated with a temporary metabolic boost.
4. Can getting enough sleep help with metabolism?
Yes, inadequate sleep can negatively impact metabolism. Aim for 7-9 hours of quality sleep each night.
5. Is it true that building muscle can increase metabolism?
Yes, muscle burns more calories than fat, so strength training can help boost metabolism.
Conclusion on how to speed up metabolism to the fullest
In a world where our metabolism seems to have a mind of its own, itβs time to take charge and give it a much-needed boost. Armed with these 10 tricks to speed up metabolism, youβll be on your way to becoming a metabolic powerhouse. From breaking a sweat with regular exercise to sipping on metabolism-boosting green tea, every small step counts. Remember, even spicy food can spice up your metabolism! So why wait? Start implementing these tricks today and watch your body become a calorie-burning machine. Get ready to leave sluggishness in the dust and embrace a faster, more energetic you!
Ready to rev up your metabolism? Take action now and start implementing these tricks today!
References
How to Speed Up Your Metabolism: 9 Easy Ways β Healthline
Here are 9 easy ways to increase your metabolism. 1. Eat plenty of protein at every meal Eating food can temporarily increase your metabolism for a few hours. This is β¦
The 5 Sneakiest Ways to Boost Your Metabolism β Verywell Fit
Natural Ways to Boost Metabolism 1 Start Early Blend Images / Peter Dressel / Getty Images Start your day by getting a good nightβs sleep the night before. Sleep thatβs β¦
11 Ways to Boost and Speed Up Metabolism β Byrdie
When it comes to basic cardio (HIIT not included), you only raise your calorie burn while youβre active, but HIIT and strength training will keep your metabolism elevated for hours β¦
11 natural ways to increase your metabolism β Medical News Today
11 natural ways to increase your metabolism How to increase your metabolism Regular meals Calories Protein Green tea Resistance training Water Reducing stress Sleep Vitamins Add spiceβ¦ β¦
How To Boost Your Metabolism β Health
Keep up your calorie intake Work out consistently Avoid trans fans Fill up on protein Enjoy your coffee Enjoy green tea too Take regular screen breaks Try to de-stress Get β¦
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, heβs transforming how people approach their fitness journey through data-driven methodologies.