The metabolism is the body’s engine that turns the food you eat into energy. It also supports the basic functions that keep you alive and running, such as breathing, moving, digesting food, and pumping blood.
Several factors influence your metabolic rate, including age, sex, diet, exercise and sleep. But there are healthy ways to speed up your metabolism and burn fat quickly.
1. Eat a High-Protein Breakfast
A high protein breakfast fuels the body with energy and also keeps hunger at bay. Protein Fast Metabolism triggers the release of a gut hormone peptide YY that enhances satiety and helps you feel full longer.
A classic bacon and egg breakfast provides 6 grams of protein, while a turkey sausage or plant-based option from Beyond or Impossible will give you 11 and 12 grams per two patties respectively. Add in a cup of black beans for a 20 gram protein breakfast that takes minutes to whip up.
A simple yogurt parfait is another protein heavy breakfast option. Try topping plain, full-fat yogurt with berries, granola and a drizzle of honey.
2. Drink Hot Water in the Morning
Water is essential to our bodies and plays an important role in many of its functions, including regulating metabolism. Metabolism is the process of converting food and drink into energy our bodies can use, both when we are active and at rest.
Drinking a glass of warm water first thing in the morning helps to flush out your system and may help reduce constipation. Hot water also enlarges your blood vessels, which improves circulation throughout the body and aids digestion.
Another benefit of drinking hot water in the morning is that it can boost skin health by cleansing your system and reducing toxins. It can also soothe a sore throat and alleviate sinus congestion.
3. Avoid Late Night Snacks
Our bodies have evolved to process calories during the day and conserve and store energy at night. Eating late at night disrupts this natural rhythm and can lead to weight gain and heartburn.
A bedtime snack that contains a mix of slow-digesting carbs and protein can help you stay full through the night. Try adding a small handful of almonds to a glass of warm pomegranate juice (rich in the sleep-promoting mineral magnesium) and enjoy with cinnamon and cloves. This mixture provides a satisfying sweet sip that doesn’t disrupt the body’s metabolism.
4. Exercise Regularly
Some people seem to have a fast metabolism, allowing them to eat what they want without gaining weight. Fortunately, your metabolism is something that can be improved with exercise and diet.
High-intensity workouts like running and swimming can stimulate muscle growth, boost metabolic rate and improve cardiovascular health. Consistency is key when it comes to achieving these benefits, so try to work out at the same time each day.
Drinking a glass of hot water first thing in the morning will also help to increase your metabolic rate.
5. Eat the Right Foods
Your metabolism converts food and water into energy the body can use when you’re active or at rest. It is also responsible for many crucial bodily functions, like blood circulation and regulating body temperature.
Protein-rich foods require the body to work harder to digest, which boosts metabolism by a small amount. Try to include protein with every meal or snack.
Add lean meats, poultry and fish to your diet for protein and metabolism-boosting monounsaturated fats. Swap butter for avocado for a healthier breakfast or sandwich spread.
6. Avoid Alcohol
Alcohol slows metabolism and interferes with fat burning. When you drink, your body metabolizes alcohol first, pushing fat aside for it. This can lead to fat storage and weight gain.
Avoid large amounts of alcoholic beverages and stick with organic, sulfite-free wines or vodka with no mixers. This will place less of a burden on your liver and allow it to metabolize fat more efficiently.
Remember to drink water and low-sugar electrolyte drinks to stay hydrated. This will help your metabolism recover after a night of drinking.
7. Get Enough Sleep
While many factors influence metabolism, getting enough sleep is one of the most important. Sleeping well helps maintain balanced insulin levels, which in turn supports a healthy metabolism.
Metabolism is the chemical process that turns food into energy for your body. Your basal metabolic rate, or BMR, is the amount of calories your body burns at rest to perform essential functions like breathing, distributing blood, and repairing tissues.
To determine how much you are losing or gaining, try Everlywell’s at-home Metabolism Test, which checks for levels of 3 key hormones associated with metabolism and weight.
8. Reduce Stress
The body needs energy for everything it does, including regulating temperature, sending blood throughout the body, keeping hormone levels even and building and repairing tissues. It also needs to burn calories when it is at rest.
Chronic stress can cause the brain to secrete cortisol, a hormone that increases blood sugar and encourages food cravings. Cortisol can also tell the body to store fat instead of burning it for energy. This is why reducing stress is important for a healthy metabolism. This can be accomplished by practicing relaxation techniques, getting enough sleep and exercising regularly.
9. Avoid Smoking
Smoking slows your metabolism, so you’ll burn fewer calories. If you do quit smoking, your metabolism will recover fairly quickly.
Rather than snacking on sugary junk food to satisfy cravings, try chewing gum or carrying healthy snacks like carrot sticks and whole fruit (not juice) with you. Try to plan meals ahead of time and stay hydrated by drinking water.
You can speed up your metabolism naturally by eating a balanced diet, exercising regularly and getting enough sleep. Talk to your doctor if you have problems maintaining a healthy weight.
10. Drink Water
Drinking a glass of water in the morning is an excellent way to increase your health metabolism. This is because drinking cold water requires the body to expend energy in order to warm it up to body temperature, which can help burn more calories.
Conclusion
Additionally, drinking water can help you feel full and reduce hunger cravings. In addition, green tea contains caffeine, which has been shown to boost metabolism. Drinking green tea first thing in the morning can also help increase your metabolic rate. The best part is, it’s healthy and free!
