How to Increase Your Metabolism

Metabolism is really the amount of calories your body needs to function, with 70% of calories used for basic functions, 20% for physical activity and 10% used to digest food.

Genes play a huge role in your preset metabolism, as well as your gender. Men have a metabolism about 10 to 15% higher than women.

While your body works at a preset speed for the most part, there are many steps you can take to increase your metabolism and burn more calories.

Eat a Nutritious Breakfast

Eating a nutritious breakfast each morning is a great way to boost your metabolism.

If you don’t get enough calories each day, your body will actually enter starvation mode and your metabolism will slow down dramatically to conserve its energy.

A hearty, protein-packed meal in the morning is the best way to start the day.

According to a recent study, participants who ate between 22 and 55% of their total calories for the day at breakfast gained a mere 1.7 lbs over a 4-year span on average.

Those who ate between 0 and 11% of their calories in the morning, on the other hand, gained an average of 3 pounds.

A separate study also found that people who often skip breakfast have a 4.5x higher risk of obesity than those who ate a meal each morning.

A mix of complex carbs, lean proteins and healthy fats is best to give your metabolism a jump start and give you energy all day.

High Intensity Interval Training

A study conducted by a team of researchers at Heriot-Watt University Edinburgh, Scotland found that high-intensity interval training, or short bursts of intense exercise, can boost your metabolism.

The study was led by Professor James Timmons, who stated that a few intense muscle exercises lasting only thirty seconds each can improve your metabolism in about two weeks.

These short, intense bursts of exercise are a great alternative to daily aerobic exercise that’s difficult to keep up.

This form of exercise was also shown to improve insulin action and glucose clearance in people who are normally rather sedentary.

Strength Training to Increase Lean Muscle Weight

Two important studies that both took place in 1994 show the effect strength training has on muscle development and your resting metabolic rate.

It’s important to note that both studies showed very brief and easy strength training exercises are capable of increasing your metabolism by around 7%.

While this amount isn’t enough to lose weight in a matter of weeks, it can definitely help keep your metabolism high as you age and keep those inches on your waistband from creeping up on you.

• The first study, conduct by Campbell and researchers at Tufts University, demonstrated that one pound of muscle uses 35 calories per day at rest. The study had subjects perform progressive resistance training for three days each week for a total of 12 weeks. Each session including 4 standard strength training exercises with three sets of 8 to 12 reps. After three months, subjects lost an average of 4.0 pounds of fat and added 3.1 pounds of lean muscle. Their resting metabolic rate increased by 6.8%
• The second study, conducted by Pratley and his team at the University of Maryland, showed that one pound of muscle burned around 34 calories per day at rest. This study also involved progressive resistance training 3 times per week for 16 weeks. Each session included 14 standard strength training exercises with a single set of 10-15 reps. After 4 months, participants lost an average of 4.2 pounds of fat and added 3.5 pounds of lean muscle, increasing their resting metabolic rate by 7.7%.

Drink Caffeinated Coffee

According to a study published in Physiology & Behavior, people who enjoy caffeinated coffee have an average metabolic rate that’s 16% higher than those who drink decaf coffee.

Caffeine works by stimulating your nervous system, increasing your heart rate and breathing. It also seems to have a positive effect on your metabolism, which may be enough to help spur a little extra weight loss during exercise.

Drink Cold Water

The University of Utah conducted a study that found drinking ice-cold water can boost your metabolism, partly because your body must spend extra energy to bring the cold water down to your core temperature.

Volunteers in the study who drank 8-12 glasses of ice-cold water each day had improved metabolic rates over those who drank just 4 glasses. While this won’t burn many calories, it can add up over time if you make it a daily habit.

Drink Green Tea

Green tea has been proven in many studies to help with weight loss by boosting your metabolism. It contains a plant compound referred to as ECGC, which is a known fat-burning agent.

One study found that people who drink between 3 and 5 cups of green tea daily for 12 weeks were able to decrease their weight by 4.6%.

Other studies have found that 2-4 cups of green tea each day can burn an extra 50 calories, or about 5 pounds each year.

Add More Calcium-Rich Dairy to Your Diet

Did you know eating calcium-rich dairy can help to undo some of the damage from a high-fat diet? If you’ve slipped on your diet and had a cheeseburger and fries for lunch, follow it up with 8 ounces of milk or a low-fat yogurt.

A study performed at the University of Copenhagen found that calcium can help your body metabolize fat at a faster rate and remove it as waste. Remember, though, this only applies to calcium in dairy, not a supplement.

Get Capsaicin from Fresh Chilies

Capsaicin, the compound that makes chili peppers hot, can be an effective way to temporarily boost your metabolism.

A study published in the Journal of Nutritional Science and Vitaminology found that 1 tablespoon of chopped chilies in your diet can boost your body’s heat production and activity from the sympathetic nervous system, resulting in a temporary 23% increase in your metabolism.

Take Fish Oil Supplements

A study published in the American Journal of Clinical Nutrition found that taking fish oil supplements with exercise will increase the activity of the fat-burning enzymes in your body.

The study involved a group of participants who took 6 grams of fish oil once a day and worked out 3 times per week.

After 3 months, participants lost 3.4 pounds on average. For best results, choose supplements with 300 milligrams of fatty acid EPA and 200 milligrams of the fatty acid DHA and take two a few hours before your workout regiment.

You should also eat a diet rich in omega-3 fatty acids, including salmon, tuna and sardines, which have the added benefit of making you feel full.

Avoid Alcohol

There’s a reason alcohol gives many what’s known as the beer belly; just two beers or mixed drinks will reduce your body’s fat burning by around 73%.

This study was performed at the University of California, Berkeley and researchers explain that it’s due to your liver converting the alcohol in your body to acetate, which it uses for energy instead of your fat reserves.