How to boost your metabolism

How to boost your metabolism

Whether you want to burn calories faster or boost your energy, speeding up your metabolism is one way to achieve this. It’s easier than you think and it’s all about nourishing your body with the right foods, vitamins, exercise and sleep. 

So if your metabolism is running at a snail’s pace, read on to find out how to kick start your metabolism and reap the benefits!

What are the benefits of having a faster metabolism? 

Firstly, if you’re wondering what metabolism actually is, in the simplest terms, it’s a process of converting food and drink into energy. Everyone’s metabolic rate varies, and factors such as age, genetics, and sex can determine how fast your metabolism is. 

A slow metabolism can affect a person’s ability to maintain a healthy weight. If you’re struggling to lose weight, trying things to speed up your metabolism may help. This is because those with a faster metabolic rate burn calories quicker and are less likely to store fat. 

It’s important to note that if you want to gain weight or struggle to gain weight, boosting your metabolic rate may not be suitable. 

If you’re feeling lethargic, a higher metabolism can also give your energy levels a boost in the right direction. Your metabolism is constantly on the move to provide energy for normal bodily functions such as breathing, digestion, and blood circulation. Naturally, our metabolic rate tends to slow down as we age making it more difficult to burn calories and process these basic bodily functions.

Try the following tips to get your metabolism going. 

5 ways to boost your metabolism

1. Eat little and often

Your metabolism slows between meals - the longer you go without eating, the slower your metabolic rate is. Keep it going by eating smaller meals more frequently and snacking on healthy foods in between.

10 foods that speed up your metabolism 

 

  • Chilli and other spicy foods
  • Dark leafy green vegetables such as spinach and kale
  • Avocado
  • Wholegrains
  • Beans and lentils
  • Protein-rich food such as eggs, meat and fish
  • Green tea
  • Coffee
  • Brazil nuts
  • Ginger

 

2. Drink plenty of water 

Where there’s water, there’s a way! As we all know, water is vital for our overall health, it can improve skin, help with weight loss, and improve your metabolic rate. Water-induced thermogenesis as it’s scientifically known is the increase in calories burned caused by water intake.

3. Get moving

Any type of movement gets your metabolic rate going, but high-intensity workouts and strength training are particularly beneficial. 

Strength training increases muscle mass, which as we know has a link to burning calories and metabolic rate. Building muscle mass helps to burn calories quicker and therefore speeds up metabolism. 

Increasing your general daily movements also helps your metabolism more than you may think. Depending on your job, you may spend most of the day sitting down which isn’t doing your metabolism any favours. Try standing up more often, taking the stairs where possible, and even fidgeting is enough to get your metabolism going (although slightly annoying for your co-workers!). 

Here are more tips for ditching the desk and moving more.  

4. Rest and recuperate

After all that training, you’re going to need to rest your body with some well-earned sleep. Studies have shown that lack of sleep or lack of quality sleep can significantly impact metabolism. These studies suggest that sleep deprivation may alter the hormones that regulate metabolism leading to metabolic disorders, obesity, and diabetes

Aim to get a full 8 hours of undisrupted sleep every night. It’s beneficial for our overall health, regulating metabolism, and for avoiding excessive weight gain. 

While you rest, you’re reducing stress levels - another great way of keeping your metabolism ticking over. Stress not only disrupts sleep, but it can also affect appetite. When you’re stressed your body produces more of a hormone known as cortisol, and in some cases, high levels of cortisol can increase appetite, slow down metabolism, and therefore promote weight gain.

Not only this, sleep deprivation is a side effect of stress and the combination of the two can negatively impact a healthy metabolism. 

5. Nourish your body with vitamins

There are certain vitamins which are essential for a well functioning metabolism. A lot of them you can get from food, but if you have a vitamin deficiency, supplements may be necessary. 

B vitamins in particular help your metabolic rate perform at its best by metabolising carbohydrates, fats and proteins into energy. You can find B vitamins in a lot of the foods mentioned earlier like eggs, whole grains, nuts and spinach. Eat plenty of this type of food to nourish your body with all-important B vitamins and keep your metabolism functioning. 

Vitamin D, calcium, Iron, and magnesium are also great vitamins to include in your diet and boost your metabolism. 

There you have it, a few simple ways of giving your metabolism a boost whilst also improving your overall health in the process! 

Laura Shillcock - administrator
James O'Loan - CEO & Prescribing Pharmacist
James O'Loan , CEO & Prescribing Pharmacist on 01 June 2022
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