Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss. This means you will burn more calories each day, even at rest. Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. 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%.īottom Line: Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat. What’s more, HIIT has also been shown to help you burn fat. This effect is believed to be greater for HIIT than for other types of exercise. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished. High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It increases your metabolism and helps fill you up before meals. 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 ( 19).īottom Line: Water can help you lose weight and keep it off. Studies show that drinking water a half an hour before you eat can help you eat less. 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. Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. However, drinking water may also speed up your metabolism temporarily. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. This is because it helps prevent you from losing muscle, a common side effect of dieting.īottom Line: Eating more protein can boost your metabolism so that you burn more calories. One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.Įating more protein can also reduce the drop in metabolism often associated with losing fat. Eating protein has also been shown to help you feel more full and prevent you from overeating . It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal. This is called the thermic effect of food (TEF). Here are 10 easy ways to increase your metabolism:Įating food can increase your metabolism for a few hours. Having a high metabolism can also give you energy and make you feel better. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn. These chemical reactions keep your body alive and functioning. Metabolism is the term for all the chemical reactions in your body. Written by Helen West, RD for Authority Nutrition
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