Easy Ways To Increase Metabolism

Metabolism is a term that describes the chemical processes that occur in your body.  The word metabolism is used interchangeably with metabolic rate, or the number of calories you burn.  The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.  Having a high metabolism can give you energy and make you feel better.  HealthLine  A high metabolism can also slow the effects of aging, prolong good health and improve mood.*  

There are three types of metabolism in your body:

1.  Body at Rest  - The resting metabolic rate determines the amount of energy your organs use when you're just sitting around.  70% of total energy used each day is while your body is at rest.   

2.  Physical Activity - The active metabolic rate makes up 20% of the calories burned in a day.  It  dictates the energy you use when you're walking, running, exercising and even fidgeting.  You have some control over this rate, the more you move the more calories you burn.

3.  Food Digestion - Your body uses calories to consume and digest food.  10% of calories each day are used for food digestion.* Wikipedia

Increasing your sleep, making changes to your diet and strength training are easy lifestyle changes that can increase your metabolism.  

Sleep

Your metabolism likes sleep.  Getting adequate, high-quality sleep and sleeping at night rather than during the day can help preserve your metabolic rate.    

Lack of sleep can slow metabolism because sleeping is when the body repairs itself, which burns calories.  A single night of sleep deprivation can alter your metabolism and trigger weight gain.*  One study found that healthy adults who slept four hours per night for five nights in a row experienced a 2.6% decrease in resting metabolic rate. HealthLine

Move More And Faster

One pound of muscle burns 7-10 calories a day, while one pound of fat burns just 2-3 calories per day.  

Two to three 20 minute work out sessions (12 to 20 repetitions) each week will increase your metabolism.   In three months your resting metabolism will be about 6% faster.*  See my core strength training routine for an example of resistance training for the arms. 

In addition to strength training and building your muscles, research has also shown that high intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating) is an excellent way to improve our cells' ability to burn calories.  DrHyman  If you don't have time for a HIIT class that is okay.  You could jump rope at a high speed, quickly climb stairs, add sprints to your nightly walk, or play a team sport where you have to occasionally move very quickly like pickleball or volleyball. 

Diet

Eat more protein to increase your metabolism.  The amount of energy expended when eating protein is much higher as compared to eating carbohydrates or fat.  Eating protein has been observed to temporarily increase metabolism by about 20–30%, versus 5–10% for carbs and 3% or less for fat.  A lack of protein can slow your metabolism.  If you are not eating enough protein your body is forced to tap your muscles which results in less muscle which reduces your resting metabolism.*  HealthLine

Eliminate sugary drinks.  A high intake of fructose-containing beverages has been found to reduce metabolic rate and promote fat storage in the belly and liver.  HealthLine

Eat spicy food and drink green tea which can increase your metabolism by 1% an hour.  It is a small increase but can add up over time.*

Eat healthy foods.  What you eat influences your metabolism and mood, making you either sluggish or energetic.  Foods high in sugar, saturated fats, artificial sweeteners and low in water and fiber will slow digestion, can cause weight gain and leave you feeling like a couch potato. NBCNews 

*Health Magazine, page 48-49, Jan/Feb 2018