4 Ways To Increase Metabolism & Burn More Calories
Updated: May 21, 2019
Metabolism is the chemical reactions in our body that keeps us functioning and can influence the rate of energy expenditure.
How would metabolism impact the body composition?
Two groups of people can eat the same amount of calories, and yet, both groups will lose weight at a different rate.This could be due to having a fast or slow metabolism. The faster your body’s metabolism, the more energy it burns throughout the day, helping you to lose weight faster. If you are struggling with weight loss, you will want to increase your body’s metabolism.
The question is, how can you increase your body’s metabolism?
In this article, we will look at the 4 ways you can implement to increase your body’s metabolism, burn more calories at rest, and prevent substantial weight gain.
Let’s dive right in!
#1 – Perform Heavy Resistance Training
Research shows that resistance training can help to increase the body’s resting energy expenditure after a workout for periods ranging from 24 hours to 48 hours. Constant energy expenditure can help you to be in a caloric deficit easier, which will contribute to weight loss.
As for the reasons you need to lift heavy, research has shown that strength training can help to induce muscle hypertrophy and significantly prevent loss of muscle mass during dieting. As your metabolism increase, strength training will help to preserve muscle mass as you lose weight.
To incorporate heavy resistance training into your fitness routine, lift heavy weights, work in a rep range of 3-5 reps and rest for 3-4 minutes between sets.
#2 – Consume Dietary Fat
Consuming optimal dietary fat can help to increase testosterone levels, which studies have shown can help to increase the body’s metabolic rate. To speed up your metabolism, aim to consume 30% of your daily calories from dietary fat. However, this doesn’t mean you should eat foods like French fries, popcorn, and other fried stuff as those foods are unhealthy and contain high amounts of calories, which can lead to weight gain. Instead, consume unsaturated fats such as olive oil, almonds, salmon, avocado, and flax seeds.
#3 – Eat Spicy Foods
If you like spicy foods, great news!
Research has shown that consumption of spicy foods can produce significant effects on metabolic factors such as satiety, thermogenesis, and fat oxidation. You may add in foods such pepper, capsicum or mustard into your diet to increase your metabolism and enhance the flavour of your main meal.
#4 – Drink Green Tea
Due to the green tea’s thermogenic effect, research has shown that green tea can help to increase energy expenditure and prevent a decrease in metabolic rate. Studies have also shown that average fat oxidation rates were 17% higher after consuming green tea as compared to ingestion of a placebo. Besides boosting metabolism, green tea is also low in calories, making it the perfect drink besides plain water.
By applying the 4 tips above, you will be able to increase your metabolism and burn more calories.
So go ahead and start executing today!
Over to You
Let me know in the comments below your thoughts on the 4 ways to increase the body’s metabolism?