Leena Watts
Metabolism is the body's use of energy when resting, sleeping, or performing basic functions like breathing, circulating blood, and repairing cells. The higher the metabolic rate, the more calories burned at rest. While genetics is the greatest determinant of metabolism, lifestyle changes can also impact it. Dietary measures such as consuming adequate calories, favoring protein, and including unrefined carbohydrates and probiotics can influence metabolism. Additionally, non-restrictive diets, adequate sleep, and regular exercise, including strength and high-intensity interval training, can contribute to a higher basal metabolic rate.
Characteristics and Values of Changing Basal Resting Metabolism by Timing Diet
| Characteristics | Values |
|---|---|
| Genetic makeup | The greatest determinant of metabolism |
| Age | Metabolism changes over the lifespan |
| Sex | Affects metabolic rate |
| Body composition | The more muscle mass, the higher the metabolic rate |
| Physical activity | High-intensity interval training (HIIT) and strength training increase metabolic rate |
| Diet | Consume adequate calories, protein, and unrefined carbohydrates; limit processed foods and sugar |
| Sleep | Get enough high-quality sleep |
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What You'll Learn
Eating more protein
Protein-rich foods include meat, dairy, legumes, lean chicken, fish, beans, Greek yoghurt, edamame, nuts, chia seeds, and low-fat cottage cheese. Eating more protein can also help you feel fuller for longer, reducing your appetite and making it easier to cut calories.
In addition to eating more protein, you can also boost your metabolism by building muscle through strength training and high-intensity interval training (HIIT). Muscle is more metabolically active than fat, so building muscle will help you burn more calories, even at rest.
It's important to note that while eating more protein can help boost your metabolism, it should be part of an overall strategy that includes a healthy and varied diet and regular exercise.
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Drinking green tea
Some studies suggest that green tea may help boost the resting metabolic rate (RMR), which is the number of calories burned at rest. For example, a 2021 review found that green tea extract may increase RMR and total energy expenditure, leading to more calories burned at rest. Additionally, green tea contains caffeine, which may help boost fat metabolism, especially when consumed at rest.
On the other hand, some studies have found no significant effect of green tea on metabolism or weight loss. For example, a 2009 study published in the European Journal of Clinical Nutrition found that green tea extract had no impact on the resting metabolic rate of 12 normal-weight men. Similarly, a Cochrane Review meta-analysis showed that green tea led to only small, statistically insignificant weight loss in overweight or obese adults, and regular consumption did not help with weight maintenance.
While the evidence on green tea's direct impact on metabolism is inconclusive, it may still have indirect effects on weight management. Green tea can be a good alternative to sugary drinks, reducing sugar intake and contributing to a calorie deficit, which is essential for weight loss. Additionally, green tea has been associated with other health benefits, such as regulating blood pressure and longevity.
It is important to note that individual results may vary, and factors such as age, sex, body composition, physical activity, and overall diet also play a role in metabolism and weight management. Speaking with a healthcare professional is recommended to determine the best approach for your specific goals and circumstances.
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High-intensity interval training (HIIT)
The key to HIIT's success in altering your basal resting metabolism lies in its ability to stimulate excess post-exercise oxygen consumption (EPOC). During HIIT, your body works at a high intensity, depleting its oxygen stores. To compensate, your body experiences an "oxygen debt," which it tries to repay post-workout by increasing oxygen intake and boosting metabolism. This results in an elevated metabolic rate for hours, or even days, after your workout, meaning you continue to burn calories long after you've finished exercising.
The intensity and format of HIIT workouts are essential to their success. Typically, a HIIT workout involves alternating between periods of very intense activity, such as sprinting or burpees, and slower, more manageable recovery periods. The high-intensity intervals might last for 30 seconds, followed by a one-minute recovery period, and this cycle is repeated for 15-20 minutes. This format ensures that you're pushing your body to its limits during those intense intervals, which is key to stimulating EPOC and boosting your metabolism.
The beauty of HIIT is its adaptability to suit almost anyone, regardless of fitness level or preferences. HIIT workouts can be performed with bodyweight exercises, requiring no equipment, or incorporate weights and resistance bands for added intensity. Whether you're running, cycling, swimming, or doing bodyweight exercises, the basic principles of HIIT remain the same, with significant benefits to your basal metabolic rate.
Incorporate HIIT into your routine 2-3 times weekly, allowing adequate recovery time between workouts. HIIT can be a standalone workout or part of your existing fitness routine. For example, start with a 5-minute warm-up, followed by 15 minutes of HIIT (30 seconds of sprinting alternated with 1-minute recovery walks), and finish with a 5-minute cool-down. As you progress, increase intensity or duration for continued challenges and metabolic adaptations.
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Getting enough sleep
During normal sleep, the metabolic rate reduces by around 15% and reaches a minimum in the morning in a standard circadian pattern. The basal metabolic rate constitutes 80% of the metabolism needed to maintain all cellular processes in the body. Glucose utilization is highest during the wakeful state and lowest during NREM sleep, with intermediate levels during REM sleep. Growth hormone and cortisol are two hormones that impact glucose regulation, with growth hormone typically elevated at the onset of sleep and highest during slow-wave sleep, while cortisol is predominantly increased during REM sleep.
Studies have shown that sleep loss can lead to metabolic changes aimed at conserving energy, with a decrease in the resting metabolic rate. Sleep restriction can also increase the energy requirement, leading to a negative energy balance and potential weight loss over time if the diet remains constant. However, if more energy is consumed than needed, positive energy balance and weight gain can occur.
Chronic sleep deprivation models are more clinically significant as they mirror real-life scenarios. Acute sleep loss can be corrected through the body's rebound capacity, but recurrent partial sleep restriction does not show the same spike in slow-wave sleep and growth hormone levels. Therefore, it is crucial to prioritize getting enough sleep to maintain a healthy metabolism and overall well-being.
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Consuming fewer calories
To avoid slowing down your metabolism, it is essential to ensure your body gets enough fuel and nutrients to perform its basic functions. This includes breathing, keeping your heart beating, growing and repairing cells, and digesting and processing food. While consuming fewer calories is necessary for weight loss, it is crucial to focus on eating a varied diet with plenty of whole foods and getting adequate sleep and exercise.
One way to ensure you are getting enough nutrients while consuming fewer calories is to adopt a nutrient-dense diet with limited processed foods. Eating more protein, for example, can boost your metabolism and help you burn more calories. Additionally, incorporating muscle-building exercises, such as strength training or high-intensity interval training (HIIT), can help increase your muscle mass, which is more metabolically active than fat.
It is also important to note that individual factors, such as age, sex, body composition, and health status, can influence your basal resting metabolism. Therefore, consulting with a healthcare professional is essential to assess your metabolism accurately and determine the best strategies for managing your weight and overall health.
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Frequently asked questions
Basal metabolic rate (BMR) is the minimum amount of energy needed to carry out basic bodily processes while an organism is fasting and at rest. It is also referred to as resting metabolic rate (RMR) or resting energy expenditure (REE).
BMR can be calculated using a person's height, weight, age, sex, and body composition. It is largely influenced by genetics, but it can also be affected by lifestyle factors such as diet, physical activity, health status, and any medications being taken.
Restrictive diets that severely limit calorie intake can slow down BMR as the body interprets this as a threat of starvation. Eating a healthy, balanced diet consisting of whole foods, lean protein, and unrefined carbohydrates can help boost BMR by increasing energy expenditure and providing essential nutrients.
Timing can impact BMR by ensuring meals are spaced throughout the day and aligned with physical activity. Eating breakfast before exercising, for example, can accelerate metabolism post-workout. Additionally, meal timing can influence dietary thermogenesis, which is the energy used to digest food, contributing to total energy expenditure.
Yes, incorporating more protein-rich foods such as lean chicken, fish, beans, Greek yogurt, and nuts can boost BMR. Spicy foods like chili peppers and hot sauces can also temporarily increase metabolic rate. Green tea and caffeine have similar effects, but it is important to consume them in moderation.
