5 Ways to Put Your Metabolism into High Gear

05 December, 2020

You need to increase your metabolism to improve your overall health and lose weight effectively. A slow metabolism makes it hard to lose weight. Below are some ways to get your metabolism running at its max speed.

By following these tips, you can increase metabolism along with the chemical processes in every cell. A faster metabolism can help you lose weight faster and burn more calories, even when you’re not involved in any kind of physical activity.

This is known as the basal metabolism, which is the amount of energy your body consumes to function throughout the day. Your body needs more calories to maintain muscle than it does to maintain fat. Thus, your metabolism will increase by having a large amount of muscle mass and a reduced amount fat. In order for this to happen you must exercise on a regular basis and have a healthy diet.

1. Build muscle

Strength training is necessary to help build muscle and it’s equally as important as aerobic exercise. Therefore, you should lift weights by using gym equipment or doing push-ups and sit-ups. You should do them along with aerobic exercises such as running, biking or swimming.

Even when you’re not moving around, our muscles burn calories because they demand high energy levels. So, by increasing you muscle mass, you can speed up your basal metabolism, which in turn enables the body to burn more calories throughout the day.

Want to know more? 5 Exercises to Tone Your Back Muscles.

2. The importance of HIIT

HIIT is a workout based on high-intensity intervals. HIIT training has you alternate between high-intensity intervals when completing an aerobic activity.

  • To give an example, you can sprint in intervals or cycle at max speed.

Exercising at high-intensity levels is a great way to burn calories. Although, regular aerobic exercise isn’t enough to use up energy because your body gets used to the routine and burns less calories. Thus, the high-intensity intervals in HIIT training force your body to use even more energy.

3. Eat frequently

Reducing the time between meals is good for speeding up the metabolism. If you go too long without eating, your blood sugar levels drop, which in turn produce tiredness and a slower metabolism.

  • So, eating more often will help your digestive system become more active for longer periods of time and more often, which will help increase your metabolism.
  • A handful of nuts or a piece of fruit every couple hours is enough.

Likewise, eating frequently reduces your appetite, which allows you to have more control over your portions. By doing so, you can reduce your calorie intake and keep your metabolism running quickly. 

Did you know? How Your Metabolism Works at Every Age

4. Add a kick to your dishes

Spicy foods, such as chili, cayenne or peppers, contain a substance called capsaicin. This component is the reason why you sweat when eating spicy foods. However, there’s more:

  • Capsaicin helps reduce body fat by helping the body kill off immature fat cells.
  • Eating spicy foods more often can help with weight loss and burn fat.

5. Prioritize proteins

Our digestive system needs more time and energy to decompose and absorb high protein foods than it does with high-fat or sugary foods. In fact, your body needs to burn 20-30% of the calories that it gets from proteins in order to absorb them.

On the other hand, carbohydrates only demand 5-15% of the energy consumed for absorption. Likewise, your body stores foods that contain high amounts of carbohydrates as fat, while proteins are used to create muscle mass. A high protein diet can help you build muscle, just like it was mentioned at the beginning of the list.

  • García Luna, P. P., & López Gallardo, G. (2007). Evaluación de la absorción y metabolismo intestinal. Nutricion Hospitalaria22(SUPPL. 2), 5–13. https://doi.org/10.1016/j.neuropharm.2014.09.011
  • Kawada, T., Hagihara, K. I., & Iwai, K. (1986). Effects of capsaicin on lipid metabolism in rats fed a high fat diet. Journal of Nutrition116(7), 1272–1278.
  • McArdle, W. D., Katch, F. I., & Katch, V. L. (2004). Transferencia energética durante el ejercicio en el ser humano. In Fundamentos de fisiología del ejercicio (pp. 128–146). Mc Graw Hill – interamericana.
  • Heydari, M., Freund, J., & Boutcher, S. H. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of Obesity. https://doi.org/10.1155/2012/480467