How to Increase Metabolism: A 9-Step Approach for Faster Results

You need to understand what BMR means before you get into how to increase metabolism. The conversion of food and drink into energy is what we refer to as the metabolism. 

During this process, calories from our food and drinks are transformed through a combination of oxygen to create the energy our body requires. Even at rest, our bodies require energy for various functions, such as breathing, maintaining hormone levels, cell growth and repair, and circulating blood. 

Metabolism Definition And How it Works

The number of calories our body needs to perform life-sustaining activities is known as the basal metabolic rate (BMR). If your BMR is less than what it should be, you must learn how to increase metabolism effectively.

Muscle mass significantly impacts BMR, and other factors such as body size and composition, sex, and age can also play a role. Larger individuals or those with more muscle can burn more calories at rest, while men tend to burn more calories than women due to more muscle and less body fat. 

As we age, we tend to lose muscle, and more of our body weight becomes composed of fat. This slows down calorie burning. Apart from BMR, the number of calories a body burns each day is also determined by two other factors - how the body uses food and how much it moves. 

The process of digesting, absorbing, storing, and moving food burns calories, with around 10% of calories consumed being used for these functions. The rest of the calories burned are from physical activity, including exercise and daily movement known as non exercised activity the rmogenesis (NEAT), which can account for 100 to 800 calories used daily and includes activities such as walking, household chores, gardening, and even fidgeting.

Ways To Increase Metabolism?

What Are The Types Of Metabolism?

How to increase metabolism depends a lot on what type of metabolism you have. The concept of metabolism type can aid in personalized fitness and nutrition plans. There are three main metabolism types - endomorph, ectomorph, and mesomorph.

Endomorphs

Endomorphs typically have a round or stocky build and tend to gain muscle or fat easily, but they find it difficult to lose fat. They have a slow metabolism and often require a combination of cardio and strength training and a diet low in carbohydrates and high in protein and fats. 

Supplements may not be necessary as long as adequate protein is included in the diet.

Ectomorphs

Ectomorphs have a fast metabolism and naturally have a smaller frame and bone structure. As a result, they struggle to gain weight, so workouts should focus on strength training for larger muscle groups, along with a balanced blend of cardio. 

A high-calorie diet, rich in starchy carbohydrates and supplements, may be necessary for ectomorphs to see results. Eating before bed can also help prevent muscle breakdown during the night.

Mesomorphs

Mesomorphs, also known as athletes, typically have rectangular, muscular bodies and find it easier to gain fat than ectomorphs but also easier to lose weight than endomorphs. This metabolism type is ideal for bodybuilding and a balanced diet. A workout regimen is recommended to achieve desired results.

It's common to have a combination of two or more metabolism types. Knowing your metabolism type helps you understand how your body converts calories into energy, similar to how a car uses gasoline to run. Understanding your metabolism can also assist you in deciding how to increase metabolism and selecting the right foods to reach your fitness goals more efficiently, whether it's building muscle or reducing fat.

Simple Tips to Increase Metabolism

How to increase metabolism? Well, boosting metabolism can be achieved through simple dietary and lifestyle modifications. Let’s take a look at different tips to increase metabolism:

Increase your daily protein intake

Compared to carbohydrates and fat, the body takes longer to digest protein. This results in increased feelings of fullness. Additionally, consuming protein has a the rmogenic effect, meaning that the body uses a portion of the calories consumed for digestion, thus potentially boosting metabolism. [1]

Incorporating whey protein into your diet can be a convenient way to increase protein intake. This type of protein enhances calorie burn and promotes fat utilization, maintains muscle mass, and produces feelings of satiety. 

Workout consistently

Excess post-exercise oxygen consumption (EPOC) is a unique process where the body requires time to return to its resting metabolic rate after an intense workout. During this recovery period, your body burns more calories than usual, even after you have stopped exercising. [2] However, this elevated calorie burn is short-lived and typically returns to your resting metabolic rate within an hour or so.

In addition, strength training, also known as resistance training, can play a significant role in boosting strength, endurance, and metabolism. However, it is important to note that as you get into better shape, the benefits may decrease as your body becomes more efficient over time. To combat this, you can try increasing the intensity or frequency of your workouts or incorporating interval training.

Get your daily dose of coffee

If you do not currently consume coffee, there is no need to start, but there is also no need to give it up if you already consume it in moderation.

Caffeine has the effect of accelerating the central nervous system, which in turn can enhance metabolism. Drinking coffee without added cream or syrup can provide energy and antioxidants. Coffee can enhance energy levels during physical activity, enabling you to work harder and longer and burn more calories. However, it's important to note that the impact caffeine has on metabolism is relatively small and unlikely to result in a noticeable change in weight.

Consume Oolong Tea or Green Tea frequently

How to increase metabolisms a common question nowadays. Drinking green and oolong tea can help. They enhance metabolism and promote fat burning. These teas aid in converting stored fat into free fatty acids, which, when paired with exercise, may result in greater fat loss. As both teas are low in calories, they can benefit weight management and weight loss. However, their impact is minimal or only applicable to specific individuals when it comes to increasing metabolism.

Stand more

Long periods of sitting have been linked to negative impacts on health. This is in part due to the fact that sedentary behavior burns fewer calories and can contribute to weight gain.

On the other hand, standing or stepping is associated with reduced risk for cardiometabolic issues, as well as decreases in weight, body fat, waist circumference, blood pressure, and various cholesterol and insulin levels. Notably, stepping is even more effective than standing for lowering blood pressure and improving insulin resistance.

Try De-stressing

Stress can impact metabolism by inhibiting the breakdown of fat. One potential explanation is that chronic stress can increase the production of betatrophin, a protein that hampers the function of an enzyme necessary for fat breakdown. So, de-stressing, although hard to practice, can improve your BMR. It helps you a lot when it comes to how to increase metabolism as well as improves your mental health.

Increase your water intake

Replace sugary drinks with water can help with weight loss and weight management. This is because sugary drinks are high in calories, and switching to water can reduce calorie intake.

Water may also potentially increase metabolism. In addition, drinking water before eating may help with weight loss as it can help to reduce overall food intake. 

Get enough sleep

Inadequate sleep has also been connected to higher blood sugar levels and insulin resistance, both of which are associated with an increased likelihood of developing type 2 diabetes.

Additionally, a lack of sleep can influence the levels of the hunger hormone (ghrelin) and the hormone controlling fullness (lepton), potentially explaining why sleep-deprived individuals often feel hungry and may face challenges in losing weight.

Start including spicy foods in your diet

Peppers contain capsaicin, a substance that can enhance metabolism. However, for some people, the required doses to have a noticeable impact may be too high to tolerate.

It should be noted that the effects of incorporating spices into your diet may be minimal on their own. However, they may contribute to a slight advantage when combined with other methods to increase metabolism.

Hope you will find these tips about how to increase metabolism useful. If you need a general physician consultation, consider Bajaj Finserv Health. Here, you can receive consultations from experts without having to make an in-person visit. In addition, booking an online appointment is effortless. So, start working on increasing your metabolism immediately to lead a healthy and stress-free life!