Metabolism is the term for all the chemical reactions in your body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.
The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism.1. Eat Plenty of Protein at Every Meal
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats .
Eating protein has also been shown to help you feel more full and prevent you from overeating.
One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet (9).
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.2. Drink More Cold Water
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off .
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
However, drinking water may also speed up your metabolism temporarily.
Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour .
This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.
Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.
One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t .3. Do a High-Intensity Workout
High-intensity interval training (HIIT) involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.
This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.4. Lift Heavy Things
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.5. Stand up More
Sitting too much is bad for your health.
Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.6. Drink Green Tea or Oolong Tea
Green tea and oolong tea have been shown to increase metabolism by 4–5%.
These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.7. Eat Spicy Foods
Peppers contain capsaicin, a substance that can boost your metabolism.
However, many people can’t tolerate these spices at the doses required to have a significant effect.8. Get a Good Night’s Sleep
Lack of sleep is linked to a major increase in the risk of obesity.
This may partly be caused by the negative effects of sleep deprivation on metabolism.9. Drink Coffee
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.
However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.10. Replace Cooking Fats with Coconut Oil
Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.
Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter.