How to Speed up Your Metabolism – Metabolism is a highly crucial aspect for any living Organism in the universe. It’s also important for Humans as it allows our body to convert food into energy.
The metabolic rate of a human is a crucial aspect of weight management. People with higher metabolic rates are always going to be skinny, while people with slower metabolic rates are going to be on the fat side.
For example, a person with a basal metabolic rate of 2000 can consume Way more food than a person with a basal metabolic rate of just 1600.
If you are searching for how to speed up your metabolism, you might already understand how the basal metabolic rate works.
We are not going to waste your time on the introduction of metabolism or basal metabolic rate. Let’s take a look at some of the most important tips that can help you speed up your basal metabolic rate right away.
How to Increase Metabolism Naturally?
Boosting your metabolism or speeding it up is not going to be as easy as you might think. Various factors film your role in metabolism, and it is going to include factors like genetics, lifestyle, gender, age, and overall health condition.
Before we start the discussion of how to speed up your metabolism, you should understand that you cannot compare the metabolic rate of 2 individuals.
You should write down your current basal metabolic rate so that you can compare it in the upcoming weeks.
If a person has a higher metabolic rate as compared to you, there is a high chance that you might never be able to catch up with that or beat it.
Your fight and comparison should be with yourself a few weeks or months ago.
Build Muscle Mass
Building your muscle mass is going to be one of the biggest tips anyone can ever give you to improve your metabolic rate. Having more muscle mass as compared to fat can give you an extra edge as it takes so much effort and energy to maintain muscle.
We had not talked about becoming a bodybuilder. You can simply start resistance training, including bodyweight exercises and weight lifting, to build a little bit of muscle mass.
People with a low metabolic rate should have a good workout routine that includes exercises from resistance training and cardio. Along with resistance training, cardio is also a huge part of maintaining a higher Basal metabolic rate.
Consume Balanced Diet
Consuming a balanced diet that is high in nutrients and low in calories may also help you boost your metabolism. Junk food, also known as processed food, is not a nutrition-dense food.
Processed food items are always loaded with fats and carbohydrates, which make it easy to overeat in terms of calories. , a balanced diet that is high in nutrient-dense food items, including whole grains, fruits, vegetables, and healthy fat, may help you boost your metabolism.
You will be able to consume way more food items than ever before, and you won’t overeat in terms of calories.
Drinking enough water is also important to boost metabolism. Avoiding processed food items or consuming whole grain food items are important to boost metabolism, but hydration also has similar effects.
Different studies on hydration and dehydration have stated that dehydration can negatively affect metabolism while drinking plenty of water throughout the whole day can help you boost your metabolism.
Kindly avoid caffeine consumption and alcohol to stay hydrated. You should focus on plain water and electrolytes to stay hydrated.
Hard work, building muscle, and diet are important to boost metabolism, but you should also focus on rest as well. Healthcare experts believe that 7 to 9 hours of quality sleep can help you recover faster, build better muscle and boost your metabolism.
Laying the whole day on a Touch is not resting. We highly recommend everyone focus on quality sleep of 6 to 8 hours as it will help you build a good routine and recover faster.
Sleeping at least 6 to 7 hours a day may also help regulate hormones. Those hormones may affect performance throughout the whole day.
Manage Mental Health
Mental health is as important as physical health in boosting metabolism. Different studies on the effects of mental health on the metabolism have successfully concluded that people who are struggling with mental health disorders have low basal metabolic rates.
Common conditions, including stress, anxiety, and depression, are metabolism killers. You should stay away from these conditions to improve your metabolic rate.
You may use techniques like deep breathing, yoga, and therapies to boost your mental health.
Focus on NEAT
Non-exercise activity thermogenesis is an underappreciated concept or tip to boost metabolism.
Every person in the fitness industry over fitness enthusiasts will suggest you start exercising regularly and improve your diet to boost metabolism, but most of those people are not going to talk about non-exercise Activity thermogenesis.
It is a great concept that will help you improve your metabolism and consume more food without gaining fat. It may also help you trigger weight loss without making any lifestyle changes, including exercise and diet.
Energy expenditure of anyone throughout the whole day, which does not include eating, sleeping, or exercise, falls under known exercise activity thermogenesis.
There are many ways to improve your non-exercise activity thermogenesis, which may include:
- Walking and standing whenever you get any chance.
- Taking stairs rather than elevators.
- Try to do as much work as possible.
- Try not to lie down unless it’s necessary, required, or time to sleep.
These are some of the most important tips that can help you improve your non-exercise activity thermogenesis. There are thousands of things we can discuss in this topic alone.
Maintaining a Healthy Calorie Deficit
A calorie deficit is a huge part of any weight loss journey in the world. Still, healthcare experts recommend everyone avoid crash diets or drastic restrictions on calories just to create a calorie deficit.
Most people fail to achieve their weight loss goals as they focus on a crash diet or drastic salary restriction. Both of these things are not required when it comes to weight loss goals or improvement in metabolism.
A healthy calorie deficit of 300 or 400 calories a day is more than enough to achieve any weight loss goal you want.
Eat More Protein
Believe it or not, even simple suggestions like increasing your overall protein intake can help you boost your metabolism. Enough protein consumption regularly can help you build or retain muscle.
That muscle mass is going to demand more and more energy which can help you boost your metabolism and achieve any weight loss goals you have.
What are the Causes of Slow Metabolism?
Till now, you have understood all the major tips you can get to improve your metabolism and consume more food.
Now, it’s time for us to discuss all the causes which can slow down your metabolism. Despite all your efforts to boost your metabolism, some factors may cause interruptions or slow down metabolism, and we need to discuss those as well.
- Age is one of the biggest factors which can slow down metabolism. Our metabolism is supposed to slow down naturally with age, and you can’t do anything about that. You can still follow the above-given tips to improve it, but it is going to be very hard with age.
- Genetics also plays a major role in metabolism. People who are born with slow metabolism or those who have a family history of slow metabolism might have to make more efforts to improve it and stay there.
- Hormonal imbalance may also cause slow metabolism. Conditions like the thyroid may play a role in hormonal imbalance, which may trigger a slowdown of metabolism.
- A sedentary lifestyle and lack of physical activity may also result in a slower metabolism. We have also discussed an active lifestyle in the upper given tips to improve metabolism.
- Low muscle mass may also result in a slower metabolism. Everyone needs to maintain higher muscle mass to improve their metabolism.
- Lack of sleep is another major cause of slow metabolism. If you are not sleeping 6 to 8 hours of quality sleep, there is a high chance that your metabolism is slow and you are getting fat even after consuming a normal amount of food.
Are there any pills to improve metabolism?
Yes, the market is full of different supplements and medications that claim to boost metabolism. Many of these supplements and medicine contain thermogenic properties, which are known to increase the body’s overall energy expenditure. We do not recommend anyone consume it without consulting it with their healthcare provider.