A recurring question among those seeking to lose weight is: “How to speed up the metabolism”. The answer is yes; yes, it is possible to speed up the metabolism, but this requires certain precautions and lifestyle changes. Most of the time, in order to succeed in this endeavor, it is necessary to increase caloric expenditure, which implies increasing the level of physical activity. In this regard, slow metabolism is common in people with a sedentary lifestyle who do not engage in any physical activity. Below, we will explore all the details and, above all, how to intervene to achieve a faster and more efficient metabolism.
With the arrival of summer, many people want to lose a few pounds. However, it is crucial not to rely on self-imposed diets, but always go to an expert in the field. In addition, some people may feel tired due to an excess of caloric intake compared to their basal metabolism. How can we then stimulate our metabolism? Here we tell you everything you need to know to achieve this goal in an effective and healthy way.
What is metabolism?
Metabolism is the set of physical and chemical processes in the body that convert or use energy. These processes include respiration, blood circulation, regulation of body temperature, muscle contraction, digestion and waste elimination, and brain and nerve function. The basal metabolic rate (BMR) is the minimum amount of energy the body needs to perform these basic functions while at rest.
Factors that serve to speed up metabolism
Several factors can influence metabolic rate, including age, sex, weight, body composition, genetics, and level of physical activity. For example, men generally have a higher metabolic rate than women due to a greater proportion of muscle mass. As we age, our metabolic rate decreases, in part because we tend to lose muscle mass and gain fat.
How to speed up metabolism?
Physical activity
Physical activity is essential to speed up metabolism and is, in fact, the method that works best. Experts recommend incorporating regular exercise, as it not only helps burn calories during activity, but also increases BMR by building muscle mass. The more muscle you have, the faster your metabolism, because muscle burns more calories than fat, even at rest.
Not everyone has time to go to the gym, but there are alternatives. Going for a run, walking or exercising at home can be just as effective. If you’re not used to exercising, starting with walking and then gradually increasing the intensity is a great way to begin.
And in case you are able to train, a study published in the Journal of Clinical Endocrinology & Metabolism found that resistance training can significantly increase resting metabolic rate in adult individuals. The study showed that after several months of resistance training, participants showed an increase in their BMR, which was attributed to increased muscle mass and improved metabolic efficiency.
Proper nutrition
In addition to exercise, paying attention to the foods we eat is crucial. Some foods can help increase metabolic rate. For example, proteins require more energy to digest, which means you can burn more calories by consuming them. Incorporating lean protein sources, such as chicken, fish, tofu and legumes, can be beneficial. as further pointed out by a study in the American Journal of Clinical Nutrition which revealed that protein intake can increase diet-induced thermogenesis, meaning the body expends more energy to digest and metabolize protein compared to carbohydrates and fats.
It has also been shown that certain foods, such as green tea and spices like cayenne pepper, can have a thermogenic effect, slightly increasing body temperature and thus BMR.
Hydration
Staying hydrated is another important aspect of a healthy metabolism. Water is essential for all metabolic processes in the body. Drinking enough water can help keep the metabolism running efficiently.
Final Recommendations
For those looking to speed up metabolism and lose weight, it is essential to combine regular physical activity with a balanced and proper diet. Here are some specific recommendations:
- Incorporate strength exercise: lifting weights or doing resistance exercises can increase muscle mass and, therefore, BMR.
- Increase protein intake: Consuming an adequate amount of protein at each meal can help maintain muscle mass and increase thermogenesis.
- Staying active during the day: Small changes such as taking the stairs instead of the elevator or walking during breaks can contribute to increased caloric expenditure.
- Hydrate well: Drinking enough water throughout the day is crucial to maintain an efficient metabolism.
- Consult an expert: It is always advisable to consult a nutritionist or personal trainer for a personalized and safe plan.
Speeding up the metabolism is possible through lifestyle changes, especially increasing physical activity and adopting a proper diet. Although it may require effort and discipline, the benefits to overall health and well-being are immense. It is not just about losing weight, but about improving quality of life and maintaining a healthy and active body.