- \n
- Your age<\/strong> \u2013 the older you get, the less muscle you have. This can put a brake on calorie burning.<\/li>\n
- Your gender<\/strong> \u2013 because men tend to have less body fat and more muscle than women, they find it easier to burn calories[1]<\/a>.<\/li>\n
- Your body<\/strong> \u2013 some people are built leaner and have more muscle which can help burn more calories[2]<\/a>. It\u2019s also possible to inherit a speedy metabolism.<\/li>\n<\/ul>\n<\/div>\n
While it might seem your metabolism is out of your control, there are ways to influence it and potentially increase calorie burn as well your energy levels.<\/p>\n
Here\u2019s how to speed up your metabolism.<\/p>\n
6 Key Tips to Speed up your Metabolism<\/h2>\n
Tip #1 \u2013 Up the Protein<\/span><\/h3>\n
Protein is a highly thermogenic food, meaning it requires extra energy to be digested and absorbed. This effect increases calorie burning and as such boosts your metabolism.<\/p>\n
It\u2019s the one macronutrient that causes the largest increase in the thermic effect of food, with studies showing it can increase your metabolic rate by up to 30%[3]<\/a>.<\/p>\n
Upping your protein intake may also prevent muscle loss[4]<\/a>, which is definitely something to keep in mind on a weight loss journey. The more muscle you have, the higher your resting metabolic rate is, as muscle burns more calories than fat.<\/p>\n
Protein also has an incredibly high satiety index measure, meaning it can cut cravings and the desire to overeat. It can help suppress your appetite and stick to a decreased calorie intake[5]<\/a> – if that\u2019s what your weight loss program involves.<\/p>\n
Struggling to hit your protein targets? It\u2019s suggested that around 1.2 \u2013 2.2 grams of protein per kilogram of bodyweight is needed daily to encourage muscle growth[6]<\/a>. If you can\u2019t get enough through your diet, try a whey protein supplement to support.<\/p>\n
![\"protein\"](\"https:\/\/hourglass.mage2.roarserver.com\/academy\/wp-content\/uploads\/2021\/02\/Protein.jpg\")
<\/p>\nTip #2 \u2013 Do HIIT<\/span><\/h3>\n
High-intensity interval training (HIIT) is a hidden gem when it comes to boosting your metabolism. Because it involves quick, intense bursts of activity you\u2019ll feel results in a much shorter timeframe too.<\/p>\n
HIIT enables your body to increase fat burn, even after you\u2019ve finished your workout because it triggers a reaction called Excess Post Exercise Oxygen Consumption (EPOC). We won\u2019t get too technical here but EPOC, also known as oxygen debt, is when your body uses oxygen to return to its resting state. This process can involve restoring oxygen levels, repairing muscle and removing lactic acid and requires a great deal of energy. The more intense your workout is, the more energy required by your body to return back to its resting state[7]<\/a>.<\/p>\n
There are numerous ways to approach HIIT, but the most popular duration involves performing your exercise at your highest intensity for 30 seconds then resting for 30 seconds. You could also do 30 seconds of work with one to two minutes of light intensity \u2013\u00a0 usually for a total of 15 \u2013 20 minutes. For some exercise inspiration, try including sprints, kettlebell swings, burpees, high knees and air squats in your HIIT workouts.<\/p>\n
Tip #3 \u2013 Stay Hydrated<\/span><\/h3>\n
Water makes up well over half of your body weight and is needed for a whole host of processes. As such, being hydrated can affect the way your body functions, compromising the efficiency of your metabolism.<\/p>\n
There have been many studies investigating the effect of water on metabolism speed. One revealed that drinking 500ml of cold water increased metabolism by 30% in both men and\u00a0 women, with the strongest effect seen 30-40 minutes after consumption. In this case, it was the thermogenic effect of the water that made the biggest difference[8]<\/a> \u2013 the colder it is, the harder your body has to work to heat it up to baseline body temperature[9]<\/a>.<\/p>\n
Drinking enough water daily is also key for overall health and wellbeing. Not only does it help with boosting feelings of fullness for better calorie control, but it may boost concentration levels[10]<\/a> which is helpful when you\u2019re in the gym.<\/p>\n
Tip #4 \u2013 Build Muscle Through Resistance Training<\/span><\/h3>\n
Putting on muscle is one of the best ways to beat a metabolism slump and reignite your body\u2019s calorie burn potential.<\/p>\n
Having more muscle makes your body more metabolically active, meaning you burn more calories at rest. In fact, it\u2019s said that every pound of muscle uses around 6 calories a day to sustain itself[11]<\/a>. Compared to a pound of fat, which only burns 2 calories daily, you can see why packing on the muscle is ideal for any woman on a weight loss journey.<\/p>\n
Try adding compound exercises to your workouts to grow and retain muscle. These include moves like deadlifts, squats and bench press.<\/p>\n
Tip #5 \u2013 Prioritize Sleep<\/span><\/h3>\n
Sleep deprivation has long been linked to an increased risk of obesity[12]<\/a>. This could be due to the way it alters insulin levels and the hormones involved in regulating metabolism, including decreased leptin levels (the appetite suppressing hormone) and increased ghrelin levels (the hunger hormone)[13]<\/a>. When your body can\u2019t respond to insulin properly, it can struggle to process fats from your bloodstream and may end up storing them[14]<\/a>.<\/p>\n
Apart from the obvious fatigue, a lack of sleep can also impact on your brain and your ability to make better decisions \u2013 for instance, you may lack impulse control and be more inclined to eat junk food[15]<\/a>. Too little sleep can also increase levels of the stress hormone, cortisol, signalling your body to store fat.<\/p>\n
![\"Woman](\"https:\/\/www.hourglassfit.com\/academy\/wp-content\/uploads\/2021\/02\/Woman-in-sun-1024x682.jpg\")
<\/p>\nTip #6 \u2013 Get Enough Vitamin D<\/span><\/h3>\n
Sunshine vitamin, vitamin D is absolutely essential for preserving metabolism-boosting muscle tissue[16]<\/a>. As we know, having a good amount of lean muscle can be a seriously effective to rev up your metabolism.<\/p>\n
Vitamin D has the ability to protect your immune system and boost bone health[17]<\/a>. Studies have also shown that being vitamin D deficient can contribute to obesity and increased body fat percentage[18]<\/a>.<\/p>\n
Unfortunately, it\u2019s estimated that nearly 50% of the world\u2019s population are low in vitamin D[19]<\/a>. Don\u2019t be part of that percentage \u2013 try these top ways to boost your vitamin D levels:<\/p>\n
\n- \n
- Eat tuna, eggs or fortified low-fat milk<\/li>\n
- Try a supplement that contains the recommended daily amount of 600 IU (15mcg)[20]<\/a><\/li>\n
- Get at least 5-10 minutes of sun exposure daily<\/li>\n<\/ul>\n<\/div>\n
Summary<\/h2>\n
While it might seem your metabolism is far from your control, it\u2019s the complete opposite! By following a few of these top tips, you could have a strong influence on the way your metabolism operates. By raising your metabolism, you can increase the amount of energy your body burns and ultimately, take better control of your weight loss.<\/p>\n
Don\u2019t forget, the more active you are, the more calories you burn. Try to incorporate a mix of aerobic activity and strength training<\/a> in your workouts to really put your body through its paces.<\/p>\n
<\/p>\n
<\/p>\n
References<\/h3>\n
- Get at least 5-10 minutes of sun exposure daily<\/li>\n<\/ul>\n<\/div>\n
- Your gender<\/strong> \u2013 because men tend to have less body fat and more muscle than women, they find it easier to burn calories[1]<\/a>.<\/li>\n