Metabolism Boost For Weight Loss

Last Updated on November 7, 2022 by

Metabolism is the process that determines how your body converts food into energy. It is also responsible for how your body burns fat. If you want to burn fat faster and get a metabolism that works for you, there are ways of doing this. By adding certain foods to your diet, doing cardiovascular workouts and getting rid of stress, you can boost your metabolism and speed up your weight loss.

Metabolism boost weight loss supplements is an emerging term where the rate of metabolism or a low rate of metabolism is affecting people in losing weight. When there is a difference between the number of calories that’s consumed vs burnt , there will be an accumulation of fat in a person. This could lead to obesity if not taken care of. However, for your information, metabolism is considered to be a series of chemical reactions which takes place at the cellular level inside your body. These chemical reactions are responsible for breaking down the foods you consume into usable substances by the body which produces energy necessary to carry out day-to-day activities and also sustain life. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Metabolism Boost For Weight Loss, make sure you read this article.

Metabolism Boost For Weight Loss

Trying to boost your metabolism probably won’t lead to weight loss. To lose weight, focus on reducing calories and increasing activity.

Metabolism is the process by which your body converts what you eat and drink into energy. Even when your body is at rest, you are still using energy for basic functions such as breathing, circulating blood and repairing cells. The energy your body uses for these basic functions is called your basal metabolic rate.

While caffeine has been shown to very slightly increase metabolism, it doesn’t appear to have a significant effect on long-term weight loss. Supplements claiming to boost your metabolism may have little or no benefit and may contain substances that have serious side effects.

How much you weigh largely depends on the choices you make about food and how much physical activity you get.

To lose weight, you need to burn more calories than you take in. There are several ways to reduce the number of calories you eat, including reducing portion sizes; limiting added sugars and saturated and trans fats; and choosing fruits, vegetables, whole grains, lean proteins, and healthy fats instead of processed foods.

And keep in mind that as you age, you may need to eat fewer calories. This is because the amount of muscle you have tends to decrease as you get older.

Your muscle mass affects how many calories you need because muscle tissue burns calories, even at rest. Having less muscle decreases your calorie needs by decreasing your basal metabolic rate. Having more muscle increases your calorie needs by increasing your basal metabolic rate.

Exercise helps you burn calories and build and maintain muscle mass. Any physical activity is better than none. Start slow and gradually work your way up to incorporating both aerobic exercise and strength training into your routine.

If you’re concerned about your weight or you think your metabolism is too slow, talk with your doctor. Your doctor can check for medical causes and help you adopt healthy lifestyle changes to aid your weight loss.

How to Speed Up Your Metabolism: 9 Easy Ways Backed by Science

There are several easy and effective ways to increase your metabolism, many of which involve making simple changes to your diet and lifestyle.

How does metabolism affect your health?

Metabolism is a term that describes all the chemical reactions in your body that keep your body alive and functioning.

Your metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells (1Trusted Source).

However, the word “metabolism” is often used to describe your basal metabolic rate, or the number of calories you burn at rest.

The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, sex, body size, and health status (1Trusted Source).

There are several evidence-based strategies that can help increase your metabolism to support weight management and overall health.

Here are 9 easy ways to increase your metabolism.

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1. Eat plenty of protein at every meal

Eating food can temporarily 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. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats (2Trusted Source).

Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating (3Trusted Source, 4Trusted Source, 5Trusted Source).

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting (2Trusted Source, 5Trusted Source).

SUMMARY

Eating more protein can boost your metabolism so that you burn more calories. It can also help provide you a greater sense of fullness and prevent overeating.

2. Drink more water

People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off (6Trusted Source, 7Trusted Source, 8Trusted Source).

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism (8Trusted Source).

According to one 2013 review, a small study showed drinking 17 ounces (500 mL) of water increases resting metabolism by 30% for about an hour (9Trusted Source).

However, additional research is needed to support this. A 2015 study suggested that drinking water may not necessarily increase metabolism after drinking it (10Trusted Source).

Water can also help fill you up if you are looking to lose weight. Studies show that drinking water half an hour before you eat can help you eat less (11Trusted Source, 12Trusted Source).

Interestingly, one small study found that people who drank 17 ounces (500 mL) of water 30 minutes before meals for 12 weeks lost nearly 3 pounds (1.3 kg) more than those who didn’t (13Trusted Source).

SUMMARY

Water can help you lose weight and keep it off. It temporarily increases your metabolism and helps fill you up before meals.

3. Do a high intensity workout

High intensity interval training (HIIT) involves quick and very intense bursts of activity.

If this type of exercise is safe for you, it can help you burn more fat by increasing your metabolic rate, even after you’ve finished your workout (14Trusted Source, 15, 16Trusted Source).

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 (17Trusted Source, 18Trusted Source).

To get started, choose a modality, such as biking or running, that you are already familiar with.

SUMMARY

Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat.

4. Lift heavy things

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest (19Trusted Source).

Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss (20Trusted Source, 21Trusted Source, 22Trusted Source).

Plus, according to one review of 58 studies, resistance training was significantly more effective at reducing body fat percentage, total body fat mass, and belly fat compared to a control group (23Trusted Source).

SUMMARY

Lifting weights can help build and retain muscle while reducing body fat. Higher amounts of muscle will result in a higher metabolism.

5. Stand up more

Sitting too much can have negative effects on your health (24Trusted Source, 25).

This is partly because long periods of sitting burns fewer calories and can lead to weight gain (26Trusted Source).

One 2018 review found that standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance (27).

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.

SUMMARY

Sitting for a long time burns few calories and may negatively affect your health. Try standing up or taking walks regularly or investing in a standing desk.

6. Drink green tea or oolong tea

Green tea and oolong tea have been shown to increase metabolism and fat burning (27Trusted Source, 28).

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning when combined with exercise (29Trusted Source).

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (30Trusted Source).

It’s thought their metabolism-boosting properties may help prevent a weight loss plateau in people who are losing weight that occurs due to a decrease in metabolism (30Trusted Source).

However, some older studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people (31Trusted Source, 32Trusted Source).

SUMMARY

Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off, if that is your goal, but research is mixed.

7. Eat spicy foods

Peppers contain capsaicin, a compound that can boost your metabolism.

However, many people can’t tolerate these spices at the doses required to have a significant effect.

For instance, one study discussed in a 2016 review evaluated the effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.

SUMMARY

Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight. However, the metabolism-boosting effect of spicy foods is quite small.

8. Get a good night’s sleep

Lack of sleep is linked to a major increase in the risk of obesity (37Trusted Source).

This may partly be caused by the negative effects of sleep deprivation on metabolism (38Trusted Source).

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes (38Trusted Source, 39Trusted Source, 40Trusted Source).

It’s also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety) (41Trusted Source, 42Trusted Source).

This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight when weight loss is their goal.

SUMMARY

Lack of sleep can decrease the number of calories you burn, change the way you process sugar, and disrupt your appetite-regulating hormones.

9. Drink coffee

Studies have shown that the caffeine in coffee can help temporarily boost metabolism. Like green tea, it may also promote fat burning (43, 44Trusted Source).

If your goal is weight loss, several studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance (45Trusted Source, 46Trusted Source).

However, the effects of caffeine may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active (sedentary) lifestyle in comparison with trained athletes (44Trusted Source).

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