How can you boost your metabolism in a way that actually works and lasts? The short answer: there is no magic bullet, but there are around ten small habits that, together, noticeably increase your daily energy expenditure. Below, we explore them one by one — from training and nutrition to stress and your thyroid gland.
The word “metabolism” means different things to different people. Some think of bowel function, others of fluid circulation. In this article, we focus on basal metabolism — the energy your body uses at rest.
What actually affects your metabolism
Your basal metabolic rate is the number of calories you burn simply to stay alive — keeping your heart beating, your lungs breathing and your cells renewing themselves. The higher this baseline, the easier it is to maintain a healthy weight without constant hunger and calorie counting.
The biggest influences on your basal metabolic rate are muscle mass, hormonal status (especially thyroid gland function), daily movement and meal timing. These are factors you can influence yourself.
How to boost your metabolism through training
1. Build muscle mass
Every additional kilo of muscle mass increases your basal metabolic rate by about 20 kcal per day. That may sound small, but five kilos of muscle adds up to 100 kcal a day — over 36,000 kcal a year, without doing a single extra workout. Heavy strength training also raises your basal metabolic rate in the hours after a workout, regardless of your muscle mass.
A muscular person also uses more energy during an ordinary walk — their heart rate rises faster, and their body experiences greater exertion. That is why bodybuilders often burn fat surprisingly quickly: their metabolism is simply running in a higher gear.
2. Keep moving at a low heart rate
The lower your heart rate during activity, the greater the proportion of energy that comes from fat stores. The best way to boost your daily metabolism is to increase your everyday movement rather than add another interval workout. Leave the car at home, take public transport and walk shorter distances. You will use energy without even noticing.
3. Don’t sit still
Sitting uses only slightly more energy than sleeping. But there are different ways to sit. One person stays motionless in their chair; another constantly shifts position, taps their foot and walks around while talking on the phone. Their daily energy expenditure can differ by hundreds of calories. Think about which type you are — and change your habits.
How to boost your metabolism with food
4. Eat more often
Eating and digestion account for about 10 % of your total daily energy expenditure. If your total expenditure is 3000 kcal, then 10 % of that is 300 kcal per day. Over a year, that adds up to about 110,000 kcal — the energy equivalent of nearly 16 kg of body weight. Eating 5–8 meals a day is common among bodybuilders — every meal increases thermogenesis.
5. Prioritize protein
Digesting protein uses at least 30 % of the energy in the food itself. For fat, the figure is about 5 %; for carbohydrates, it is 10 %. For the same calorie intake, protein-rich food provides your body with less net energy — the rest is used in digestion. Good news for anyone who doesn’t want to spend all day thinking about calories.
6. Spice up your food
Chili peppers are the best-known thermogenic food, but ordinary pepper, mustard, garlic, ginger and cinnamon have a similar effect. Warming cold water to body temperature also requires energy — a small but free bonus. A visit to a Mexican or Indian restaurant is more than a dining experience: it gives your metabolism a short-term boost, making you sweat as your body works in a higher gear.
7. Green tea and caffeine
The best-known permitted plant-derived aids with thermogenic effects are green tea, guarana, caffeine, yerba mate and black pepper. They won’t work miracles, but they provide a small, measurable boost. There is no point seeking out ephedra or other banned plants — the risk does not outweigh the benefit.
How to boost your metabolism through lifestyle changes
8. Don’t dress too warmly
Shivering in the cold increases heat production — the same mechanism animals use in freezing conditions. Moving around in light clothing in mildly cold conditions can increase energy expenditure by hundreds of kilocalories. The idea is not to get so cold that you become ill, but to avoid always wrapping yourself up as warmly as possible.
9. Reduce stress
A nervous person may seem to be burning energy, but hormonally, the opposite happens. Stress raises cortisol, lowers growth hormone and IGF-1 levels, disrupts testosterone and estrogen secretion, and reduces insulin sensitivity. Long-term stress leads to metabolic syndrome: fat accumulates around your waist, and you lose muscle. Sleep, walks and breathing exercises — familiar advice, but it works.
10. Get your thyroid checked
Your thyroid gland is your metabolism’s accelerator pedal. If you gain weight just looking at food, feel sleepy all the time and easily get depressed, get your thyroid tested. Iodine deficiency, once the main cause, has largely been ruled out thanks to iodized salt — but there is more than one other disorder to consider. Take care of your thyroid, and the rest of your system will work properly.
FAQs
How quickly does your metabolism change?
The effects of eating and spices last a matter of hours. A lasting increase from gaining muscle mass takes months. Realistically, plan on 2–3 months of consistent training and nutrition before you see a difference in the mirror.
Does your metabolism necessarily slow down with age?
Yes, but mainly because people lose muscle mass and become less active as they age. Both can be reversed. A 50-year-old who trains regularly at the gym can have a higher basal metabolic rate than a 25-year-old couch potato.
Does fasting speed up your metabolism?
A short fast (up to 24 h) does not slow your metabolism down yet. A prolonged, repeated severe calorie deficit does, however — your body switches to energy-saving mode, and thyroid hormone secretion drops. Cutting out food is no strategy; it is a shortcut to a slower metabolism.
Translated from Body magazine; Author: Timo Kosonen
Author: Greta
Source:Turg.Fitness.ee
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