Metabolism is a term that refers to all chemical reaction involved in maintaining the living state of the cells and organism. This chemical engine in your body burns fat all day. Its speed varies from one person to another. People with slow metabolism burn fewer calories than those with a fast metabolism who burns more calories and are less likely to accumulate a lot of fat.
There are many factors that play a role in the daily number of calorie burned including genetics, age, weight, diet, and physical activities. The good news is that if you have a slow metabolism, you don’t have to stick with it for the rest of your life. In this article, we share some ways you can follow to speed up your metabolism.
Do High-Intensity Workouts: High-intensity workouts are a very effective kind of exercises that help speed up your metabolism. They are also known as high-intensity interval training (HIIT), which is when the exercise includes fast and high intense bouts of activity, such as sprints or fast push-ups. The best thing about this kind of exercises is its ability to speed up your metabolism, even after the workout has finished.
Eat Protein: Research shows that adequate amount of protein can boost your metabolism. All food leads to a temporary increase in metabolic rate, known as the thermic effect of food (TEF). But this effect is much stronger after eating protein than after eating carbs or fat. Protein increases metabolic rate by 20-30%, while carbs and fat cause a 3–10% increase or less. Remember that, the TEF is highest in the morning, so it is recommended to eat a large proportion of your daily calories early in the day to maximize the effect.
Make Some Muscle: Strength training is another great way to speed up your metabolic rate because they promote the growth of muscle mass. Muscle mass weighs more than fat and uses more energy which resulting in increasing the number of calories your burn at rest.
Sleep Well: Getting inadequate sleep can slow down your metabolic rate and increase your risk of putting on weight. In a study at the University of Chicago, people who got four hours of sleep or less a night had more difficulty processing carbohydrates. Another five-week study found that sustained sleep disruption, along with irregular sleeping times, reduced resting metabolic rate by 8%, on average.