How to Boost Your Metabolism: 7 Science-Backed Tips

Metabolic enhancement

The process by which your body turns food into energy is called metabolism. Your metabolic rate is the speed at which your body burns calories. Even when you're at rest, a greater metabolic rate increases your calorie burn.

There are several strategies you can use to increase your metabolism, such as:

Consume a balanced diet

In addition to being beneficial for your general health and wellbeing, eating a balanced diet can increase your metabolism. Eat a lot of fruits, veggies, and whole grains as your main focus. Because they are rich in nutrients and low in calories, these meals may support a healthy metabolism.

At every meal, consume protein

Building and mending muscle tissue require protein. Because muscle tissue has a higher metabolic activity than fat tissue, it burns calories more efficiently. Every meal should have a source of protein, such as nuts, beans, tofu, fish, chicken, or lean meat.

Conduct HIIT (high-intensity interval training)

Exercises known as high-intensity interval training (HIIT) alternate between brief bursts of high-intensity activity and rest or low-intensity activity. HIIT is a great way to increase metabolism and burn calories. Try running for thirty seconds, then walking or jogging for a minute, as an example. Do this cycle ten to fifteen times.

Heavy lifts

Another excellent method for increasing your metabolism is to lift weights. You develop muscle when you lift weights. Even when at rest, muscle tissue consumes more calories than fat tissue. Try to work out with weights two or more times a week.

Get adequate rest

A lack of sleep causes your body to create higher levels of the stress hormone cortisol. A slowed metabolism and weight gain are two effects of cortisol. Get seven to eight hours of sleep every night.

A cup of green tea

Catechins, which are found in green tea, have been demonstrated to increase metabolism and encourage fat burning. Try to have two or three cups of green tea per day.

Consume hot food

Capsaicin, a substance found in spicy meals, has been demonstrated to increase metabolism and encourage fat burning. It's crucial to remember, though, that spicy foods can sometimes aggravate gastrointestinal irritation. Start with modest servings of spicy food if you have a sensitive stomach, then progressively increase it over time.

Avoid dehydration

One's metabolism may slow down if they are dehydrated. Drink a lot of water throughout the day, especially if you're working exercise.

You may increase your metabolism and burn more calories even while you're not moving. You can have more energy, reduce weight, and enhance your general health by doing this.