Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.
How can you increase your metabolism? Well, there’s not much you can do about your genes (they only account for a measly 5% of total daily calorie consumption anyway), which means the best way to rev up your metabolism is to increase your body’s need for energy.
“Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when it needs energy.”
One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too -- in order to repair small (healthy) muscle tears.
And simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself -- and with no effort on your part. You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat.
How can you increase your metabolism? Well, there’s not much you can do about your genes (they only account for a measly 5% of total daily calorie consumption anyway), which means the best way to rev up your metabolism is to increase your body’s need for energy.
“Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when it needs energy.”
One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too -- in order to repair small (healthy) muscle tears.
And simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself -- and with no effort on your part. You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat.
Foods That Boost Your Metabolism
There are certain foods that boost a body process called metabolism. By increasing this process your rate of fat and weight loss is increased. You may be surprised by some of the foods listed...
Being concerned about your fitness is a good thing, and you obviously know that the only way to become fit is by exercising and eating the right diet. However, there’s one more factor which can make a difference by speeding up the process of becoming fit, and that is boosting your metabolism. If you can make your metabolism work better, then it greatly affects your chances of remaining fit.
You may think that the factors determining the metabolism of an individual, such as age, sex, genetics, and body type cannot be controlled by you. However, there are certain foods that are known to boost your metabolism and make it work better. In this way, you are increasing the chances of losing weight and becoming fitter and healthier.
What are these magic foods that can boost your metabolism? You may be surprised to see some of them on this list because of how common they probably are, which is why you may have ignored them in favor of some other exotic fruit or foods which are being touted as the next best thing in the fitness world. Here’s a look at some of these foods which researchers have found to be the best when it comes to increasing your metabolism:
Being concerned about your fitness is a good thing, and you obviously know that the only way to become fit is by exercising and eating the right diet. However, there’s one more factor which can make a difference by speeding up the process of becoming fit, and that is boosting your metabolism. If you can make your metabolism work better, then it greatly affects your chances of remaining fit.
You may think that the factors determining the metabolism of an individual, such as age, sex, genetics, and body type cannot be controlled by you. However, there are certain foods that are known to boost your metabolism and make it work better. In this way, you are increasing the chances of losing weight and becoming fitter and healthier.
What are these magic foods that can boost your metabolism? You may be surprised to see some of them on this list because of how common they probably are, which is why you may have ignored them in favor of some other exotic fruit or foods which are being touted as the next best thing in the fitness world. Here’s a look at some of these foods which researchers have found to be the best when it comes to increasing your metabolism:
Water – Yes, water is one of the best things that you can consume to increase your metabolism and lose weight. People who don’t drink enough water often have slower metabolism, which in turn affects water retention and makes them feel bloated. When you drink enough water throughout the day, you burn more calories. Water also prevents binge eating because it significantly curbs your appetite by making you feel full.
Lemons - Lemons are amazing for your health! Not only do they help protect your immune system and alkalize your body, but they also work to boost your metabolism and aid with weight loss. How do lemons help you lose weight? Lemons help to increase your metabolic rate, thus allowing you to burn more calories and store less fat. They work to slow down the rate of starch digestion, helping to keep blood sugar balanced. This prevents spikes in insulin and reduces fat storage. Starting your day with some lemon water helps to ignite metabolism and give your body a kick start for the day. Add lemon to your tea, salad dressing or squeeze some on top of your favorite meal.
Cayenne Pepper - Cayenne pepper can stimulate metabolism up to 20 per cent and is a great spice for weight loss!
How it works; Cayenne pepper stimulates metabolism by heating up your body, thus burning more calories. It stimulates your body's metabolic rate and also helps to clean fat out of the arteries.
How it works; Cayenne pepper stimulates metabolism by heating up your body, thus burning more calories. It stimulates your body's metabolic rate and also helps to clean fat out of the arteries.
Yogurt - Yogurt contains high levels of protein, which causes an increase in metabolism because proteins require a lot of energy to break down. Yogurt with added fiber, causes an even larger boost because fiber also requires extra energy to be broken down.
Green Tea - A study found that green tea extract resulted in a significant increase in energy expenditure (a metabolism ‘boost’).
Over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).
Over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).
Broccoli - Broccoli is a food that requires minimal preparation and gives your metabolism a huge boost. Whether you choose to consume fresh or frozen broccoli, the calorie burning benefits of this leafy green vegetable remains the same. Broccoli gives you tons of vitamins, minerals and nutrients. If you don’t like to eat plain broccoli, try adding it into your favorite pasta or use it as a topping for a vegetable pizza.
Omega-3's - Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements. Hate the fishy after-burp? Also, try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out our Arctic Sea supplements (by Forever) that have no fishy taste.
Eat more protein. A 2012 study published in the Journal of the American Medical Association found that people who ate more protein had a higher resting metabolic rate. Women often don’t get enough, so have some lean protein such as fish, chicken or eggs with every meal, and enjoy protein-rich snacks such as a handful of almonds.Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.
