how to get a high metabolism
Many of the components that impact your metabolism are within your control and can be changed. It'll improve your metabolism's ability to efficiently switch between using carbs or fats as a source of energy. When your metabolism is more flexible, you can burn fat instead of carbs, leading to healthy weight loss.
This article reviews why some people have fast metabolism and how to get a high metabolism to burn more calories, and drop excess weight.
Boosting metabolism is the intention of all weight loss fans everywhere, but how fast your body burns calories is related to several essential things. Some folks inherit a rapid metabolism. Men usually burn more calories than women, even while they get to rest. However, for most people, metabolism’s speed slows steadily after age 40. Although you can’t control your gender, age, or genetics, there are other ways to improve your metabolism.
The role of metabolism for weight loss
Metabolism is a term that refers to all chemical reactions going inside your body. These chemical reactions maintain your body alive and well functioning. However, the word metabolism is often used interchangeably with a metabolic rate or the number of calories your body burns. The higher it is level, the more calories you burn and the easier it is to slim down and keep your new weight off. So if you know how to get a high metabolism healthily and constantly by implementing sustainable lifestyle changes, it can bring you better weight loss results, high energy and make you feel better at all.
Here are the best practices for increasing your metabolism.Here are the best practices among the weight loss societies that may help increase your metabolism.
Factors Affecting Metabolism
Everyone’s metabolic rate is different, as many various factors can influence how fast, or slow, our body converts or uses energy.
Age
Metabolism slows as we age. Some studies indicate that this is because our body composition changes as we get older. We gradually lose muscle and fat-free mass, and because fat burns fewer calories than muscle, our metabolism decreases. Age-related shifts in our organs can also reduce metabolic rate.
Sex
Males have a higher metabolism than females in general. Research shows that this could be due to the female body conserving energy and storing fat more effectively than their male counterparts. Though it also appears that differences in various hormones may play a role as well.
Body Composition
Lean and toned muscles burn more calories than fat, even when your body is at rest. So, the more muscle mass you have, the more calories you’ll burn over the course of a day and the higher your metabolism would be. Also, for obese people, energy expenditure is impacted by inflammation.
Body Temperature
The body utilizes as much as 40% of its total energy spending to keep its temperature stable. Hence, if you are exposed to extreme temperatures, your body will have to work harder. Working harder raises your metabolism.
Obese people tend to have lower core temperature, and scientists suggest that this could be a reason for decreased metabolism, contributing to their initial weight gain.
Hormones
If thyroid hormones are not produced correctly, your metabolism may decrease or increase. If the thyroid doesn’t create enough hormones (hypothyroidism), the metabolism slows, which usually results in weight gain. Whereas, if your thyroid produces too much (hyperthyroidism), this typically contributes to weight loss.
Food Intake
What’s one of the first steps most people undertake when they go on a diet? They reduce calories and cut their food intake. However, your body necessitate the nutrients to support a healthy metabolism. Metabolism also rises when food is being digested.
Activity Level
When you move more throughout the day, whether by exercise or routine daily movements like standing or walking, your body burns more calories – the activity revs up your metabolism, making it easier to lose weight or maintain a weight loss.
Build Muscle
Your body invariably burns calories, even when you're doing nothing. This resting metabolic rate is increased in people having more muscle. The rule of thumb is that each pound of muscle uses roughly six calories per day just to sustain itself, while a pound of fat burns just two calories daily. That tiny difference can accumulate over time. After a strength workout, muscles are activated all over your body, raising your average daily metabolic rate, and with that, your ability to burn fat effectively.
Choosing Up The Right Workout
Aerobic exercise may not build muscle mass, but it can ramp up your metabolism at least for a few hours after a workout. The key point is to push yourself.
In contrast, High-intensity exercise, like, HIIT workouts, deliver a more significant, longer rise in resting metabolic rate than low- or moderate-intensity workouts. In short, to get the benefits, try a more intense training type at the gym or include short bursts of jogging during your regular walk.
Never Leave Dehydrated
Your body needs water as a major component to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more cups of water a day burned more calories than those who drank.
To stay hydrated, drink at least a glass of water or other water-based beverage (unsweetened) before every meal and snack. In addition, always rely on snacks of fresh fruits and vegetables, which naturally contain water, instead of pretzels or chips.
Avoid Crash Diets
Crash diets involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories per day. Those types of diets can be a bad choice for anyone hoping to quicken their metabolism. However, these diets may help you drop some extra weight, which comes at the expense of good nutrition.
Also, it backfires in effect since you start losing muscle, which in turn slows your metabolism. The result is, your body burns fewer calories and gains weight more quickly than before the diet.
Power Up With Protein
The body naturally burns many more calories digesting protein than it does with fat or carbohydrates. Therefore, as part of a balanced diet, replacing some carbs with lean, protein-rich sources can boost metabolism at mealtime. Good protein sources include lean beef, eggs, turkey, fish, nuts, white meat, chicken, tofu, beans, and low-fat dairy products.
Keep in mind that although high-protein diets have been shown to be helpful with reducing fat, increasing satiety, or a feeling of fullness, they have also been associated with several risks that are important to be aware of. High-protein diets may tout weight loss, but this type of weight loss may only be short-term, and they may bring you symptoms such as bad breath, kidney damage, dehydration, constipation, diarrhea, and even increased cancer risk and heart disease.
Spice Up Your Meals
Spicy foods and spices have natural chemicals that have the ability to kick your metabolism at a higher rate. Cooking foods together with a spoon of chopped red chili pepper or ginger would jumpstart your metabolic rate. However, the effect would be probably temporary. You need to eat spicy foods often, so as benefits may aggregate over time. For a quick boost, spice up your pasta dishes, chili, and stews with red pepper flakes.
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Recharge With Green Tea
Drinking green tea or oolong black tea offers the combined advantages of caffeine and catechins - substances shown to rump up the metabolism for a couple of hours. Research indicates that drinking 2 to 4 cups of either tea may force the body to burn 17% more calories during moderately intense exercise for a short time.
Get a Good Night’s Sleep
Lack of sleep is linked to a major increase in the risk of obesity (68 69). And this may partly be caused by the harmful effects of sleep deprivation on metabolism. Lack of sleep has also been connected to higher blood sugar levels and insulin resistance, which are both linked to a greater risk of developing type 2 diabetes.
Sleep deprivation has also been shown to boost the hunger hormone ghrelin and lower the fullness hormone leptin. This could explain why so many sleep-deprived people feel hungry and struggle when attempting to lose weight
Replace Cooking Fats With Coconut Oil
Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can raise your metabolism more than the long-chain fats found in foods like butter.
In a study, researchers set up that medium-chain fats can speed up metabolism by 12% compared to long-chain fats, which raised it by only 4%.
Due to the unique fatty acid profile of coconut oil, substitute some of your other cooking fats – with it may have benefits regarding weight loss.
The Bottom Line
Making small lifestyle changes along with incorporating these tips into your daily routine can increase your metabolism. On the other hand, knowing how to get a high metabolism can help you lose weight and keep it off while also giving you more energy.