Milly Gaines
Metabolism is the process by which the body converts food and drink into energy. The metabolic rate determines how many calories are burned each day, and this rate is influenced by factors such as age, diet, body composition, sex, body size, physical activity, health status, medications, and genetics. While some factors like genetics are beyond our control, it is possible to manipulate metabolism to a degree through dietary and lifestyle changes. This paragraph will explore how one can change their metabolism with diet and other lifestyle adjustments.
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What You'll Learn
Eat more protein
Eating more protein is a great way to boost your metabolism. Protein causes the largest rise in TEF (Thermic Effect of Food), which is the extra calories expended to digest, absorb and process a meal. Dietary protein requires 20-30% of its usable energy to be used for metabolism, compared to 5-10% for carbs and just 0-3% for fats.
Protein-rich foods include nuts, turkey, and fish. Eating a protein-rich snack before bed may help you burn more fat while you sleep. A high-protein breakfast can also reduce cravings and late-night snacking. This may be due to protein's effect on dopamine, a hormone involved in cravings and addiction.
Protein also has the added benefit of reducing appetite and hunger levels. It increases the levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, while reducing the hunger hormone, ghrelin. This means that eating more protein may help you feel fuller for longer, leading to a natural reduction in calorie intake.
A 2022 review of 74 studies found that the daily protein requirements for increasing lean muscle mass vary depending on age. For those over 65, the recommendation is 1.2 to 1.59 grams of protein per kilogram of body weight. Keeping protein intake high can help prevent muscle loss during weight loss and promote muscle growth during strength training.
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Drink green tea
Green tea is a popular beverage that contains beneficial antioxidants and plant compounds. It has been consumed for thousands of years for its potential medicinal benefits, such as boosting digestion and alertness. Green tea is made from the steamed leaves of the Camellia sinensis plant, which retains its antioxidants and nutrients as it does not undergo the same fermentation process as other teas.
Green tea contains caffeine and catechins, which are types of flavonoids and antioxidants. Caffeine and catechins are believed to increase energy metabolism and boost fat oxidation, which may lead to weight loss. Caffeine increases energy metabolism in a dose-dependent manner, and catechins have been shown to inhibit the metabolism of norepinephrine, leading to increased energy expenditure.
A 2021 review found that green tea extract may help boost resting metabolic rate (RMR), which could help burn more calories at rest. However, it is important to note that not all studies have found positive results, and more research is needed to understand the effects of green tea on metabolism. Additionally, green tea may help manage weight and health in other ways, such as by reducing cholesterol and insulin levels.
It is important to consult a healthcare professional before consuming large amounts of green tea, as it may interact with certain medications. For example, high doses of green tea can affect blood levels, which can impact medications such as beta-blockers.
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Try high-intensity interval training (HIIT)
High-intensity interval training (HIIT) is a highly efficient workout method that involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. It is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods.
HIIT can be an excellent strategy to boost your metabolism. It increases muscle mass, which burns more calories than fat, even at rest. This means that the more muscle mass you have, the higher your basal metabolic rate (BMR) will be.
HIIT also has a post-exercise calorie-burning effect known as excess post-exercise oxygen consumption (EPOC). After an intense workout like HIIT, the body requires more oxygen to restore its resting state, resulting in additional calories burned after the exercise. This elevated metabolism can last for hours after the workout, helping you burn more calories and fat.
Additionally, HIIT has been shown to boost the amount of proteins in skeletal muscle that are essential for energy metabolism and muscle contraction. It also chemically alters key metabolic proteins, which may explain its beneficial effects on metabolism.
You can incorporate HIIT into your routine by choosing a familiar modality such as biking or running. A typical HIIT workout consists of multiple rounds or repetitions, with each round including a short period of vigorous exercise to elevate your heart rate, followed by a recovery period. For example, you can try 20 seconds of maximal effort followed by 40 seconds of rest. The specific duration and intensity of each interval can be adjusted based on your fitness level and the activity you choose.
It is important to note that HIIT may not be suitable for everyone, and it is always recommended to consult with a healthcare professional or fitness trainer to determine if this type of exercise is safe and appropriate for you.
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Eat a varied diet with whole foods
Eating a varied diet with whole foods is a great way to boost your metabolism. Whole foods are natural and unprocessed foods that are as close to their natural state as possible. They are not primarily produced in a factory and are the opposite of processed foods. This includes whole grains, fruits and vegetables, lean meats like chicken and fish, milk, yoghurt, legumes, nuts, and seeds.
Whole foods are nutritionally rich, with higher levels of fibre, vitamins, and minerals. Eating a variety of these foods ensures you get a range of nutrients, such as vitamin C, zinc, and selenium, which are known to boost your body's defences. For example, eating more protein can boost your metabolism as it requires 20-30% of its usable energy to be expended on metabolism, compared to 5-10% for carbs and 0-3% for fats.
A varied diet with whole foods can also help with weight loss and improve overall health. This is because whole foods are not manipulated to be addictive, like many foods containing added sugars. By eating a variety of whole foods, you are more likely to skip the crackers and chips and choose more wholesome and sustaining foods.
To add variety to your diet, try picking seasonal produce as what's in season is always changing. For example, choose blackberries and strawberries during the warm berry season and oranges in cooler months. You can also try perimeter shopping, which involves only putting foods found along the perimeter of the store in your shopping cart. This is where you'll find fresh fruits, vegetables, lean meats, dairy, and whole grains.
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Weight training and strength training
Weight and strength training are effective ways to boost your metabolism. Strength training is any type of physical activity that involves using your muscles to work against a force, such as gravity, resistance bands, or dumbbells.
Research has shown that strength training increases muscle mass and bone density, which in turn raises your basal metabolic rate. This is because muscle growth helps you burn more calories at rest, as the body demands more energy to restore its pre-exercise condition. In fact, one study found that strength training caused a 4.2% spike in metabolic rate 16 hours after the session, equivalent to burning 60 extra calories.
However, it's important to note that the impact of strength training on metabolism is influenced by many factors, such as genetics, hormones, sleep, and diet. The intensity and duration of your workouts will also depend on your current fitness level. For example, squats with heavy weights are likely to be more effective at raising your metabolic rate than bicep curls with light weights.
If you're new to strength training, it's recommended to start slowly and gradually increase the intensity of your workouts. Bodyweight exercises such as push-ups, pull-ups, and squats are a great place to start. Aim for at least two resistance training sessions per week, each lasting at least 20 minutes.
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Frequently asked questions
Eating more protein can boost your metabolism, as it requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% for fats. Additionally, protein helps prevent muscle loss, a common side effect of dieting.
Consuming foods high in sugar, such as sugary sodas and juices, can increase sugar intake, which may negatively impact your metabolism.
While diet plays a role in metabolism, other factors include muscle mass, genetics, age, body composition, sex, body size, physical activity, health status, and any medications being taken. Strength training and high-intensity interval training (HIIT) can help build muscle mass and increase metabolism.
