In the most basic terms, a person’s metabolism is the rate at which calories are burned in order to maintain bodily functions and, more broadly, life. And so, to heavily butcher a famous Abraham Lincoln quote: “It is the eternal struggle between these two principles – metabolism and your waist line – throughout the world. They are the two principles that have stood face to face from the beginning of time; and will ever continue to struggle.”
This is to say, this chemical mechanism is the stuff of smug delight for individuals with a blazing fast metabolism – those lucky blighters who can consume hot dogs, ice cream, and mountains of delicious nachos at will and gain barely an ounce – A sluggish metabolism is evil incarnate for everyone else, who just needs to look at a glazed doughnut for their belt buckle to buckle beneath the weight of their raging stomach.
However, this latter group may be unaware that, while this metabolic lottery is somewhat inherited, it is not entirely predetermined. Yes, you can speed up your metabolism, and we have a sneaky suspicion that if you read and follow the first-class wisdom of our assembled specialists – if you’re in the camp of doughnut gazers – you will. Caffeine in hand, cayenne pepper in hand, and off you go!
Feel The (After)Burn By Pumping Iron
People with a rapid metabolism burn a lot of calories both in and out of the gym, and they may need to eat a lot to stay in shape; the poor lambs. People with a slow-coach metabolism, on the other hand, burn less calories and hence gain weight if they consume too many. What can be done to break the cycle? Make the weight room your best buddy, since gym gains might help you get back on track.
Increasing your muscle mass is the most efficient strategy to speed up your metabolism. Muscles require energy to function, and larger muscles burn more calories than smaller muscles. Not only that, but heavy weight training sessions cause the body to burn more calories afterward, a phenomenon known as the ‘afterburn effect.’ So, rather than gaining weight on low-fat dressing, benching 150 pounds in the gym will soon have you torching calories from the luxury of your couch as your muscles painstakingly heal themselves.
Breakfast Should Be Consumed First, Followed By Regular Meals
The fact that eating breakfast enhances one’s metabolism is well-known, but many people still believe they’re better off skipping it. Wrong!
If we skip breakfast, our bodies are more prone to hold on to calories in order to conserve energy. When you eat first thing in the morning, your brain receives signals that there will be an endless supply of energy, and your body is less likely to hang on to calories in order to conserve energy. Don’t stop there, though. It’s also a bad idea to eat breakfast and then keep the fire going until tea time. When the body does not receive a steady flow of energy, the brain is tricked into believing that we are starving.
As a result, it strives to save fat supplies as an energy reserve, prioritizing muscle supplies above fat stores. Don’t be a dietary klutz and wave goodbye to all of your gym gains – eat your breakfast. As well as your lunch. As well as your meal.
Relocation To The Arctic
The basal metabolic rate (BMR) is the amount of energy required by the body to keep it functioning at rest – it essentially determines how quickly a person burns calories. Turning off the central heating every now and then to expose ourselves to temperature drops is a great way to increase BMR. In colder climates, our bodies naturally burn more energy to keep us warm.
Everton, Leicester City, and Arsenal are just a few of the numerous football clubs that have ‘benefited from,’ which mean spending three to five minutes in a cryotherapy chamber, where the temperature may be quickly reduced to as low as -135 degrees C.
Drink Plenty Of Water And Eat Spicy Foods
Staying hydrated is advised, as evidence suggests that drinking water can temporarily increase resting metabolism by 10 to 30%. In terms of solids, the message is straightforward: “Get spicy.”
Some evidence suggests that chilli, cinnamon, ginger, cayenne pepper, and black pepper can slightly boost your metabolism. While the scientific evidence isn’t conclusive – and even if it is, the effects will be minor – it can’t hurt to give it a shot.
Don’t Forget About Cardio Training
Yes, clacking some heavy metal can be extremely beneficial to your metabolism and waistline, but the wise man supplements this with some running or biking.
Do some cardio. Cardio not only burns calories, but it also raises body temperature, which affects metabolism. As more energy is released as your body temperature rises, your metabolism accelerates. Although any form of cardio is useful, high intensity interval training (HIIT) (also known as the gym bro’s favorite acronym, HIIT) can provide metabolic benefits that outlast your time on the treadmill, burning calories for hours afterward.
Consume 1 Metric Ton Of Protein
Protein, in addition to being a significant component of many delicious foods, demands more of your precious energy to digest. In layman’s terms, this means that a high-protein meal will zap extra calories, a phenomenon known as the “thermic effect of food.” Proteins require the most energy to digest, requiring 20 to 35 percent of the energy contained in them – for example, 100 calories of a third of a chicken breast will require 20 to 35 calories to digest, but carbohydrates require just 5 to 15% of the energy consumed to digest. So, maintain your protein consumption high since it will not only help you rebuild your muscles, but it will also cause you to burn more calories.
Because you’ll be “full for a longer amount of time” as a result of the longer digestion period, you’ll be less prone to snack or ingest empty, “unnecessary calories” to sooth an upset stomach.
Sugar Should Be Avoided
For far too long, fat has been vilified as the contemporary diet’s big, bad wolf. As it turns out, we were all wrong, because not only may certain fats be quite beneficial to a balanced diet, but it also allowed the true villain – delectable, lethal sugar – to hide in plain sight (and clog up the ingredients list of ‘low fat’ dishes). So now you know to limit your consumption.
Sugar does not just turn to fat when it is not used as an energy source. It also raises insulin levels in order to restore normal blood sugar levels. Insulin resistance encourages fat storage and slows metabolism.
Caffeine (plenty of it) To Boost Your Metabolism
Apart from the apparent energizing effects of a double espresso, it turns out that caffeine has an unexpected effect on your ability to burn calories.
Caffeine is a good technique to speed up your metabolism for a short period of time. Larger doses have a greater effect, up to a 13 percent increase in effect. This is why most over-the-counter fat burner tablets are essentially Tic Tac-sized coffee capsules disguised as something more opulent with flashy ingredients like bitter orange. The impacts of these, on the other hand, have not been scientifically demonstrated to make a meaningful difference. So, if you want to boost your metabolism before your workout, stick to your regular coffee or green tea.