This blog post is all about effective ways to increase metabolism naturally and explaining what metabolism is.
What is Metabolism?
Metabolism is a term that encompasses all the chemical reactions that occur within our bodies to maintain life. These reactions allow our bodies to convert what we eat and drink into energy, build and repair tissues, and eliminate waste products. It powers everything we do, our body functions, even at rest. The rate at which our bodies perform these functions is known as the metabolic rate. A faster metabolism means your body is more efficient at converting food into energy and burning calories.
Understanding how to increase metabolism can lead to better energy levels and overall health.
Why a Fast Metabolism is Important?
A fast metabolism is beneficial for several reasons. Firstly, it helps in maintaining a healthy weight. While a healthy weight is largely determined by our diet, exercise, and movement, a higher metabolic rate still plays a role. A higher metabolic rate means that your body burns more calories at rest or doing activities than lower metabolic rate, reducing the likelihood of weight gain. Secondly, a fast metabolism can offer more energy throughout the day, enhancing overall well-being. Additionally, two important functions of cells are obtaining sufficient nutrients and energy to sustain life, and defending against potentially harmful organisms. Consequently, metabolism impacts the efficiency of the immune system.
Five Ways to Increase Metabolism
1. Increase Protein Intake
Consuming more protein can boost your metabolism through a process called the thermic effect of food (TEF). TEF refers to the number of calories your body uses to digest, absorb, and process nutrients. Proteins have a higher TEF compared to carbohydrates and fats. According to a study published in the American Journal of Clinical Nutrition, protein can increase your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats.
When planning your meals, incorporate lean protein sources such as chicken, turkey, fish, beans, and legumes. Protein not only increases metabolism but also assists in muscle repair and growth. We will discuss this in more detail later, and you may refer to this blog post for additional information on the role of protein in muscle growth.
2. Strength Training
Strength training, or resistance training, involves exercises that cause your muscles to contract against an external resistance. This can include weights, resistance bands, or body-weight exercises. Engaging in regular strength training can help increase your metabolic rate by building lean muscle mass.
Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. A study published in the Journal of Applied Physiology found that strength training can increase resting metabolic rate by 7%. Additionally, strength training has a post-exercise calorie-burning effect known as excess post-exercise oxygen consumption (EPOC). After strength training, your body requires more oxygen to restore its resting state, resulting in more calories burned post-exercise.
Incorporate strength training exercises, especially compound moves, such as squats, deadlifts, bench presses, and rows into your fitness routine to maximize your metabolism.
3. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of workout not only burns a significant number of calories during the session but also elevates your metabolic rate for hours after the workout is complete, a phenomenon known as excess post-exercise oxygen consumption (EPOC).
Research suggests that HIIT can increase metabolic rate for up to 24 hours after the workout. Examples of HIIT exercises include sprinting, cycling, and circuit training with exercises like burpees, jumping jacks, and kettlebell swings. Aim to include HIIT workouts in your exercise routine at least two times a week. This can greatly help to increase metabolism.
4. Increase Regular Movement and Activities Throughout the Day
NEAT, or Non-Exercise Activity Thermogenesis, refers to the calories burned through everyday activities that are not considered formal exercise. This includes activities such as walking, gardening, cleaning, and even fidgeting. Increasing NEAT can significantly contribute to your overall calorie expenditure and metabolism. You may refer to our blog post on how to increase regular movement throughout your day for tips to achieve a higher NEAT.
Simple ways to increase NEAT include taking the stairs instead of the elevator, parking farther from your destination, standing or pacing while on the phone, and incorporating short walking breaks throughout your workday.
5. Increase Muscle Mass
Building and maintaining muscle mass is a key factor in increasing metabolism. As mentioned earlier, muscle tissue burns more calories at rest compared to fat tissue. Therefore, the more muscle mass you have, the higher your resting metabolic rate will be.
To increase muscle mass, focus on a combination of strength training exercises and adequate protein intake. Additionally, ensure you are getting enough rest and recovery, as muscle growth occurs during periods of rest. Research found that individuals with higher muscle mass have a higher resting metabolic rate.
Boosting your metabolism can have a profound impact on your overall health and well-being. By incorporating these five strategies in our blog post —increasing protein intake, engaging in strength training, incorporating HIIT workouts, increasing NEAT throughout the day, and building muscle mass—you can elevate your metabolic rate and enjoy the benefits of a more efficient, energetic, and healthy body.
