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
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:
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.
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).