How to Increase Metabolism

How to Increase Metabolism

So you’re wondering how to increase metabolism? You’re frustrated with your ability to lose weight. Maybe you’re wondering if a slow metabolism is keeping you from burning fat. There is no shortage of articles telling you exactly what you could do to turn your metabolism into one like that of a race horse! But are they really true? Is it possible to do something or eat something and significantly change your metabolism?

First and foremost let’s get something straight: The Mayo Clinic says that contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Your metabolism influences your body’s basic energy needs, but what you eat and drink along with your physical activity are the things that ultimately determine your weight. And isn’t that what you want after all? When asking the question how to increase metabolism, what you really want to know how to lose body fat!

Simply put, your metabolism is the process by which your body converts calories into energy. Several things determine how fast your metabolism is including your age, sex, body size and body composition. You obviously can’t change your age or sex, but you CAN work on burning more calories and fat each day for a leaner body composition and increase metabolism in that way. Here are some simple, effective ideas to show you how to increase metabolism, burn calories, and lower your body fat for a happier, healthier you!

How to Increase Metabolism

1. Drink More Water

The best and most basic thing you can do for your metabolism is to drink enough water. You hear it over and over and you’re going to keep hearing it. Why? Because it’s true. This one’s not going away friends, so change your habits now and get your water on! Drinking water actually boosts your body’s ability to burn fat. For you smarty-pants out there this is called “water-induced thermogenesis” A study published in the Journal of Clinical Endocrinology and Metabolism showed that drinking about 17 oz. of water increases your metabolic rate temporarily by 30 percent for healthy men and women. But it doesn’t end there. Studies also show that drinking water 30 minutes before a meal will help you eat fewer calories. In addition, people who drink water instead of sugary drinks are more successful at both losing weight and keeping it off.

How to Increase Metabolism

2. Eat Protein at Every Meal

This is not a tip telling you to go on a high protein diet. Rather, there are many reasons eating the right amount of protein at every meal –starting with breakfast – will help you increase metabolism and lose weight. First, protein has been shown to keep you full and satisfied. This means you eat less in between meals and tend to stick to the food that fuels you. In addition, one study showed that protein raised your metabolic rate after eating by 15-30% compared to 5-10% for carbs and 0-3% for fats. Keep in mind that protein has calories too, so finding the right amount for your body is key. If you aren’t sure, check out our article “How Much Protein Do We Really Need” for some simple guidance.

3. Get More Sleep

Sleep deprivation wreaks havoc on metabolism. According to the International Journal of Endocrinology there is growing evidence that sleep loss and sleep disorders have a significant impact on metabolism. People who are sleep deprived tend to feel hungry and eat more during the day. Lack of sleep has also been shown to increase blood sugar levels. Living on just a few hours of sleep is not longer considered a badge of honor. For good health and a better metabolism shoot for 7-9 hours of sleep a night!

4. Build Muscle

The best “anti-aging” tip you can get is this: strength train! Maybe you’ve heard that your metabolism will slow down as you age. A large part of this is due to the loss of muscle tissue. At age 30 you begin to lose muscle. Aside from other benefits like staying strong and independent and looking great, muscle is active tissue. It burns calories even when you are at rest, unlike fat tissue. This means an increase in strength training and muscle means an increase in metabolism – at any age! Cardio is still important, but for long-lasting, continuous calorie burning you need to strength train and build muscle!

5. Increase Your Intensity

Reading a book and walking on a treadmill is such a nice way to get your exercise in. The problem is that this type of lower intensity exercise burns a lower amount of calories and does it mostly only while you are moving. On the other hand, High Intensity Interval Training or “HIIT” keeps burning more calories per minute and keeps burning calories long after you’ve stopped the workout! Nice, right? According to Dr. Len Kravitz, “oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer post-exercise caloric burn.” In other words –after HIIT, your metabolism is revved up! The best part of “Hiit” is you spend less time working out and get more results! This doesn’t mean you have to give up your moderate intensity exercise. Dr. Kravitz study showed that this has value too! It just means you should try to incorporate 1 or 2 HIIT workouts into your week for best results.

6. Move More

Getting a great workout in is an important part of your day and a valuable piece of the puzzle when trying to increase metabolism. But if you get in a hard workout but then sit for the rest of the day, you’re not doing yourself any favors. Maybe you’ve heard the phrase “sitting is the new smoking”. That phrase isn’t so far from the truth. An eye-opening new study in the Annals of Internal Medicine found that sedentary behavior – like sitting in a chair all day – increases your chances of getting a disease that will kill you prematurely even if you exercise! And for the purposes of our topic on metabolism it might be good for you to know that researchers at the University of Missouri recently showed prolonged periods of sitting actually slows down your ability to burn fat. So get up and move several times a day. Take the stairs.

Park farther away. Take a mini stretch break at work. Fitness trackers are a wonderful way to keep you accountable and remind you to keep going all day long.

Try out these tips to start boosting your metabolism and working towards a healthier, happier, life!

Discussion
  • (will not be published)

6 Responses to “How to Increase Metabolism”
  1. Regina Holodook

    I work at a job where I rarely get up from my desk for 8 hours a day. It frustrates me! Can you recommend some moves to do during the mini strectch breaks? And, how often should I take a stretch break?
    Thank you!

    Reply
  2. Gregory Burzynski

    My all time favorite topic is about metabolism. Above tips and suggestions are the best to achieve the ideal weight. To become healthy looks easy but many people ended up feeling unhealthy and fats. Please clarify, after eating I usually eat a piece of orange or apple then after 3-4 hours I got hungry again. Is it mean, my metabolism got speed up or because the fruit is bit acidic?

    -Internist in Houston

    Reply
    • Customer Service

      Hi Gregory. Thank you for your question! I have heard of people eating fruit or veggies pre-meal so they aren’t starving at mealtimes, but not after.
      Most people eat every 4 hours or so, so perhaps your metabolism is efficient and you are just ready to eat again. Eating frequently is good to maintain a healthy metabolism, as far as fruit and veggies the more the merrier! After dinner a piece of fruit or Greek yogurt with fruit an hour or so after is a nice healthy dessert option as well.
      I hope that answered your question.
      Thanks
      Kate-GHUTV

      Reply
  3. Carole

    What kind of intensity work do you recommend for a woman of 75. I walk 3 miles most days and go to the gym 2 times a week. But nothing is high intensity

    Reply
    • Customer Service

      Hi Carole. So great to hear from you. I can’t tell you how impressed I am with your exercise routine! 3 miles a day of walking is absolutely amazing for you. If you are getting to the gym in addition to that – WOW!

      The only advice I have for you is to make sure when you do get to the gym you are focusing on some strength training. It is super important for everyone- but even more important for women over 50. It will keep you strong and independent for years to come. It will protect your bones and connective tissue. If you aren’t sure what to do for strength training, seek out a good trainer who can help you make a plan, attend a class with weights, or try some of our strength workouts at GHU tv. I think you might enjoy our Definitions program which really focuses on strength.

      You are doing exactly what you should be doing and I congratulate you!

      Kim, GHU Team

      Reply