5 Ways to Put Your Metabolism into High Gear

Did you know that for your metabolism to work at its best, you shouldn't stop eating, but eat more meals throughout the day?
5 Ways to Put Your Metabolism into High Gear

Last update: 21 April, 2021

To lose weight in a healthy way, and at the same tim,e add well-being, there are those who consider it convenient to make the metabolism work at its best. To do this, here are some tips.

By maintaining good lifestyle habits and integrating these tips into your routine, you’ll be able to speed up your metabolism and start to see the benefits that come with it.

At this point, it’s worth remembering that an accelerated metabolism promotes rapid weight loss and allows for greater calorie burning, even when you’re not physically active.

This is what basal metabolism is all about; it’s the amount of energy the body consumes to function during the day. It takes more calories to maintain muscle than fat. Therefore, building more muscle in the body and reducing fat will help speed up metabolism.

How to make the metabolism work at its best?

To make your metabolism work at its best, you should exercise regularly and maintain a healthy diet, among other good lifestyle habits.

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.

A woman doing situps at the gym.

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.

This method is an excellent way to burn calories. Its effectiveness is due to the fact that regular aerobic exercise isn’t ideal for expending energy, since, after a certain time during physical activity, the body adjusts the calorie burn.

On the other hand, because HIIT introduces high-intensity intervals during physical activity, it forces the body to expend a greater amount of energy.

In fact, its benefits are supported by different studies, which highlight its effects against obesity and overweight. For example, research published in the Journal of Obesity found that its practice favors the loss of abdominal fat.

Specifically, a group of overweight youths achieved a reduction in fat mass by 4.4 pounds (2 kg) and abdominal fat by 17% over a 12-week period.

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. 

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. Also, eating spicy foods more often can help with weight loss and burn fat, as according to this study involving rats.

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.

Proteins like fish help improve metabolism.

Ready to get your metabolism working at its best?

In summary, all these suggestions are closely related to each other. Therefore, in order to see real results, you only need to maintain consistency, discipline and, above all, coherence in your lifestyle habits.

To lose weight in a healthy way and help the body to help the metabolism work at its best, it’s best to consult a doctor and follow their recommendations. And in regard to diet, it’s also possible to consult with a nutritionist, who can also provide useful advice, depending on the objectives and organic needs.

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  • 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.
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