What can you do to help increase your metabolic rate? Proper eating, sleeping, and exercising can contribute to the metabolism process.
Our article will discuss the ten wonderful strategies that will lead you to the full picture of your dreams. Let's scroll down to get into the details of each method right now!
What is Metabolic Rate?
Metabolic rate, sometimes referred to as basal metabolic rate (BMR), is the amount of energy your body uses in a certain amount of time, usually a day. This rate is higher during periods of activity, such as during exercise. In contrast, you will have lower BMR when you are at rest.
Basal metabolic rate (BMR) and resting metabolic rate (RMR) are two commonly used terms. However, there are some differences between them. RMR, or resting energy expenditure, is the actual amount of calories expended. Meanwhile, BMR is the smallest amount of calories necessary for the body’s essential processes to occur. These two figures usually differ by 10%.
10 Best Ways to Speed Up Metabolic Rate
What can you do to help increase your metabolic rate? Here are several ways to help you achieve this goal:
Eat Protein and Plant-based Food
According to a 2019 study, consuming extra protein increases metabolic rate through thermogenesis. It’s the process through which the body produces heat and, therefore, burns calories. Known as the thermic effect of food (TEF), this is the energy needed in the processing of the nutrients through digestion. And protein makes up the majority of TEF since it requires 20-30% of its usable energy for metabolism.
Besides protein, plant-based food (such as whole grains, fruits, and vegetables) is also helpful for your metabolism. These kinds of food are an effective strategy for weight loss and maintenance since they promote satiety by helping you feel fuller for longer.
Eat Regularly and Not Skip Meals
According to a 2022 study, meal timing impacts metabolism. The Academy of Nutrition and Dietetics suggests eating regular meals to avoid severe fluctuations in hunger and fullness.
Skipping meals can cause Yo-yo symptoms, making you carve for more next time. Plus, avoid late-night snacking for a healthy metabolism.
Stay Active Throughout the Day
What can you do to help increase your metabolic rate? One answer is to get moving throughout the day.
Weight gain and decreased calorie burning are detrimental to health, and oversitting is one of the major causes of these problems. According to a 2018 review, standing or stepping helps decrease insulin, total/HDL cholesterol, fasting triglycerides, waist circumference, weight, body fat, and cardiometabolic risk scores.
Work-Out with Strength Training
You can try high-intensity interval training (HIIT), an exercise that incorporates short, high-intensity bursts of movement. It helps burn fat and build muscle by burning energy when at rest. And it’s an indirect way of speeding up metabolism.
You should start with a well-known workout, such as jogging or riding. Weightlifting can also prevent the metabolic decline that occurs after weight reduction and assist in maintaining muscle mass.
Eat Spicy Foods
According to research published in 2016, foods high in capsaicin, such as chilies and peppers, can speed up metabolism. However, many people can't take these spices in the amounts needed to make a big difference.
Spices alone may not have much of an impact. However, when paired with other methods to speed up metabolism, they may have a little positive effect.
Drink Plenty of Water
What can you do to increase your metabolic rate? The simplest answer is to drink a lot of water. Dehydration decreases fat-burning and muscle metabolic activity.
Since hunger and thirst signals are frequently confused, drinking water might help suppress appetite and avoid overindulging. Plus, drinking enough water helps the heart, brain, and digestive system, which enhances general health and well-being.
Drink Green Tea
Drinking green tea instead of sugar-filled beverages helps lower blood pressure, cholesterol, inflammation, cell damage, and heart disease while also preserving hydration. According to the National Center for Complementary and Integrative Health, it's safe for people to drink 8 cups of green tea per day.
If you're looking for some convenient products to assist in weight management, try GREEN TEA EXTRACT of STAAR LABS. These high-quality Green Tea Extract capsules are extracted from the leaves of the Camellia sinensis plant, providing high nutritional impacts and boasting significant antioxidant and anti-inflammatory effects.
Get Enough Sleep
ghrelin and leptin, which Ghrelin and leptin regulate hunger and fullness and are associated with higher incidences of obesity. And sleep deprivation can impact levels of these hormones. Thus, having enough sleep helps you control appetite, hunger, and metabolism.
Although everyone requires a different amount of sleep, the CDC advises adults between the ages of 18 and 60 to get at least 7 hours of sleep per night.
Manage Stress Levels
Research on the impact of stress on metabolism and energy balance shows that prolonged stress is associated with increased hunger, food consumption, and weight. Stress can also indirectly impact sleep and eating habits, which in turn may affect metabolism.
Therefore, what can you do to help increase your metabolic rate? Eliminating stressful elements in your life can contribute to a better metabolism.
Get Enough Vitamins/Supplements
Vitamins are helpful for metabolism. Vitamin B can have a positive influence on energy usage. According to a 2018 rodent experiment, low B vitamin consumption may affect the pace of lipid metabolism, particularly the metabolism of triglycerides and cholesterol.
STAAR LABS's ULTRABURN is a natural fat-burner supplement. The product revs up your metabolism and helps you achieve your fat-burning goal. It contains vitamin B12 and other useful ingredients that are helpful for weight loss, muscle gain, and overall health.
Transform Your Metabolism with STAAR LABS
What can you do to increase your metabolic rate? The above methods are useful for supporting your energy transformation and helping you shed stubborn fat. Follow these tips and be consistent; your results will satisfy you.
If you're looking for products to ignite your metabolism, check out the collection of STAAR LABS. These all-natural weight loss supplements help you get back in shape.
FAQs
Here are some questions people frequently ask when trying to increase metabolism:
1. What foods speed up metabolic rate?
You can boost your metabolic rate by adding these foods to your diet:
- Protein-rich foods
- Mineral-rich foods
- Chili peppers
- Coffee
- Tea
- Beans and legumes
- Ginger
- Cacao
- Medium-chain triglyceride (MCT) oil
- Water
- Seaweed
Saturated fats, sodium, and added sugars are three substances that can harm your metabolism. Consuming them can potentially lead to a high risk of oxidative stress and inflammation.
3. Does drinking coffee increase metabolic rate?
Yes. Research indicates that coffee can raise RMR by 3–11%. It's also said that higher dosages produce a more significant impact.
