While a person has no control over the genetic aspects of their metabolism, there are some ways to help speed up the rate at which the body processes calories.
In this article, learn nine ways to increase metabolism.
1. Eating at regular times
The body relies on balance and regularity. Eating at consistent times may help maintain metabolic balance.
Otherwise, if a person eats a lot, then goes for long periods without eating, the body may burn calories more slowly and store more fat cells.
By eating at regular times, a person can reduce this tendency.
Ideally, a person should eat several small meals or snacks about 3 or 4 hours apart.
2. Eating enough calories
Some people skip meals as a way to lose weight. However, this can negatively impact metabolism. Eating meals that are not filling can have the same effect.
Eating too few calories can cause a person’s metabolism to slow down so the body can conserve energy.
Adult women need between 1,600 and 2,400 calories a day, depending on their physical activity levels, and men need between 2,000 and 3,000.
3. Drinking green tea
While studies have not conclusively proven it, some research indicates that green tea extract may play a role in promoting fat metabolism.
Green tea can be a good alternative to sugary juices, and drinking it can help ensure that a person is getting enough water during the day.
While the metabolic benefits are not certain, 1–2 cups a day can be a healthful addition to a balanced diet.
Strength training helps build muscle, which may increase metabolism.
Muscle mass has a higher metabolic rate than fat, which means that muscle mass requires more energy to preserve.
A person’s body naturally loses muscle as they age. Regular resistance training can help counteract this effect.
Resistance training may involve lifting weights and doing exercises that use the weight of the body or resistance bands to build muscle.
5. Drinking enough water
Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight.
One study found that adding 1.5 liters of water to the usual daily consumption of water reduced the average weight and body mass index in a group of overweight women aged 18–23.
B vitamins play an essential role in the metabolic rate. Some key B vitamins include B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine).
B vitamins are in many foods, including:
- bananas
- baked potatoes
- eggs
- orange juice
- peanut butter
- peas
- spinach
- whole-grain foods
Takeaway
A person can increase their metabolism by making healthful changes to their diet and lifestyle.
From reducing stress to incorporating strength training and HIIT into a workout, there are several ways to help boost metabolism.
It is always best to speak to a doctor before adjusting the diet or making changes to an exercise routine.
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