Metabolism converts food into energy and affects everything from your breathing process to how well you repair injured tissues. When people say that they have a "fast" or "slow" metabolism," they are most likely referring to their basal metabolic rate, which is the number of calories that their body burns while at rest.
Metabolic rate is partly dependent on genetics, but there are many evidence-based interventions that can be helpful in optimizing the metabolism. Whether your goal is to manage weight or just improve general health, the following eight approaches may give your metabolism a boost.
Of all the macronutrients, protein requires the highest amount of energy for digestion, absorption, and metabolism. Accordingly, the thermic effect of food (TEF) represents that process whereby it is estimated that 20-30% of the calories in protein are burned during digestion compared to only 5-10% for carbohydrates and between 0-3% for fats.
This immediate effect of protein preserves muscle tissue when people lose weight. Muscle burns more calories than fat; therefore, preserving this tissue is important for a healthy metabolism. Include lean protein sources such as chicken, fish, eggs, legumes, or tofu in every meal.
The high-intensity interval training (HIIT) are characterized by brief spurs of maximal effort and then followed by the recovery periods. This type of physical exercise may be among the most effective ways of elevating metabolism as compared to steady-state cardio.
One of the effects of HIIT is the "afterburn effect," which scientific terms use are excess post-exercise oxygen consumption (EPOC). In simple words, after finishing the workout, the body still burns calories but at a higher rate. Choose an activity that you already do, such as running, cycling, or bodyweight exercises. Add intervals of all-out effort followed by lower-intensity recovery.
Muscles cells being metabolically active are on the lead since they burn more calories even at rest than fat cells. When you are bulking up your muscle through resistance training you are just creating a more effective calorie burning machine.
Furthermore, resistance training helps prevent the metabolic slowdown that is often seen with dieting. Aim for two weekly sessions of strength training that target the major muscle groups. Don't worry about becoming muscular; even moderate resistance exercise provides tremendous metabolic benefits.
A sedentary lifestyle greatly disrupts the metabolic activities of the body. Prolonged sitting periods reduce calorie-burning rates and may adversely affect the processing of fat and sugar by the body. Interruption of sedentary time by short bouts of standing or walking has been shown to be effective in improving different cardiometabolic risk factors such as insulin resistance and blood pressure.
Green tea contains compounds that are possibly responsible for increasing fat oxidation and energy expenditure. Although the effect is modest, these drinks have many other health benefits besides being possibly metabolic in nature.
Like other beverages, coffee contains caffeine, which can temporarily boost the metabolic rate and increase the fat-burning process during physical activity. This effect may be relatively greater in individuals who are less active than trained athletes.
Pepper contains capsaicin, and this can slightly boost the metabolism as well as the breakdown of fats. Alone, of course, this isn't enough for any significant weight change. Besides metabolic benefits, spicy foods may also aid in appetite regulation by enhancing feelings of satiety.
Sleep deprivation does not just make you sleepy; it fights back your metabolic health. Inadequate sleep affects the hormones that regulate hunger, which may increase appetite and make it harder to maintain a healthy weight.
Inadequate sleep may temporarily reduce your body's ability to process fat properly. Try to get 7-9 hours of quality sleep each night and establish a regular sleep schedule to support optimal metabolic function.
Although neglected by many, adequate hydration actually is very important for metabolic functioning. Proper hydration also facilitates good digestion and the movement of nutrients, therefore allowing your metabolism to operate properly.
Instead of quick solutions, make metabolism optimization a way of life. This will combine several approaches like eating enough protein, incorporating both HIIT and strength training, staying hydrated, and having good quality sleep which will all work together to support long-term metabolic health.
Note the variations in individual responses due to factors such as age, genetics, and overall health status. If you think your metabolism is slow despite being healthy and having good habits, then see a doctor. He or she will rule out conditions like hypothyroidism that may otherwise be affecting your metabolic rate.
Inclusion of these scientifically backed strategies into your daily life will not only support a healthy metabolism but also confer great overall well-being and energy levels for many years to come.