The word “metabolism” is often combined with terms such as “diet,” “exercise,” and “weight loss.” But what the buzzword means is rarely fully explained.
As a result, there is a lot of misinformation about metabolism floating around out there.
This article looks at what metabolism is and what to do to make it faster.
What is metabolism?
By definition, metabolism is a term that describes all chemical reactions in the body. These reactions keep your body alive and working.
The term encompasses all of the ongoing chemical processes that keep you alive, including breathing, digesting food, and repairing cells.
In other words, without your metabolism, you wouldn’t feel the energy boost that you get from eating a meal.
// Recommended: How to speed up the metabolism? – Food, exercises, and tips
Is metabolism the same as metabolic rate?
The word metabolism is sometimes used as a synonym for metabolic rate or the number of calories burned.
While they are not the same (metabolism is a broader term), they are very similar.
Increasing the metabolic rate is what people want to lose weight. The higher your metabolic rate, the more calories you will burn and the easier it will be for you to burn fat. So if you are looking for a faster metabolism, you will have to increase the metabolic rate.
Read more:
- Metabolism after 30 – What changes occur in the body?
- Metabolism and alcohol – What are the effects on the body?
- Diet for Mesomorphs – What to eat to boost metabolism?
How do you make the metabolism faster?
First of all, you should know that it is not true that if you have a fast metabolism, you can eat whatever you want.
While it’s true that people with faster metabolisms don’t necessarily gain weight as fast as people with slower metabolisms, a fast metabolism is not an excuse to throw traditional dietary advice out of the window.
A balanced diet comes with very significant health benefits unrelated to body weight—for example, good heart health and the prevention of certain types of cancer.
Here are 7 tips to make your metabolism go faster.
- Eat protein-rich foods at all your meals.
Eating any type of food can activate your metabolism for a couple of hours. This is called the thermic effect of food (EFA).
Protein-rich foods cause a more significant increase in TEF than other types. Proteins increase your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats. (1)
Eating protein has also been shown to help you feel fuller and keep you from overeating.
Read more: Protein Rich Foods – List
- Drink more cold water
It is not news that people who drink water instead of sugary drinks are more successful in losing weight and keeping it off.
However, it is perhaps new to you that drinking water can also make your metabolism slightly faster.
Studies have shown that drinking half a liter of 3-degree water increases basal metabolism by 4.5% for about an hour. (2)
This calorie-burning effect occurs only if you drink cold water, as your body uses energy to heat it to body temperature.
// Read more: Is drinking more water good for weight loss?
- Eat more spicy foods
It is a fact that spicy foods can make your metabolism go faster.
Both chili peppers and ginger have a molecule called capsaicin.
A study has confirmed that consuming capsaicin at good doses predicted, can help burn an additional ten calories per meal. This could represent 250 grams of fat for the average person in about three years. (3)
Although these effects on metabolism are not very significant, they can be one more advantage in increasing your speed.
- Drink coffee or green tea
Coffee, green tea, and other caffeinated beverages can indirectly speed up your metabolism.
Caffeine stimulates the central nervous system and can make you move more. Some studies suggest that this can make your metabolism up to 11% faster.
The effects of coffee on metabolism and fat burning can also contribute to successful weight loss and maintenance.
Read more: Caffeine – effects and recommended amount per day
- HIIT o Tabata
HIIT, or high intensity interval training (HIIT), is a type of training that involves short but intense physical activities.
Both Tabata and HIIT can help you increase your metabolic rate.
The effect of faster metabolism is believed to be greater for HIIT than for other types of exercise.
Read more: HIIT – Benefits and Contraindications
- Intermittent fasting
Intermittent fasting is a speed-up method that can improve your metabolism.
It has been proven that the body activates autophagy in the hours of fasting.
Autophagy allows you to use old or obsolete cells in your body as an energy source. In addition, this encourages the generation of new cells and can make your metabolism increase its performance.
Read more: Intermittent Fasting – A Beginner’s Guide
- Sleep well
Lack of sleep can have adverse effects on metabolism.
Studies have linked poor sleep to a cause of overweight and obesity, as well as the risk of type 2 diabetes. (4)
Sleeping fewer hours increases the hunger hormone ghrelin and decreases the hormone leptin related to fullness.
This could explain why many sleep-deprived people feel hungry and have a slow metabolism.
Recommended: How to sleep well? – The best poses and tricks.
Does the metabolism slow down as we age?
Yes, it is a fact that the metabolism slows down as we age. While this is a sad truth about aging, the news is not all bad.
Your metabolism doesn’t break down or take a nosedive just when you turn 30. In fact, you can control it a bit with the same lifestyle habits that influence metabolism.
A slow metabolism can be most noticeable around menopause. Once they go through menopause, hormonal changes that affect women could increase their chances of gaining weight. To avoid a slow metabolism at this stage of life, it is essential to take care of yourself from a young age and abandon bad habits.
ABSTRACT
Metabolism is a word that describes all the reactions that occur in the body.
Making small lifestyle changes and incorporating new habits into your routine can speed up your metabolism.
Having a more active metabolism can help you lose weight and give you a feeling of increased energy.
