Whether you feel as though your body isn’t burning as much fat as it should be, or you’re aiming to lose weight and can’t seem to keep it off no matter how hard you try, you may start to believe that your metabolism is simply against you. While there is some truth to fast and slow metabolism affecting weight, having an ill-functioning metabolism can affect more than just your weight.

In fact, every single thing you do (from thinking to breathing to sleeping) relies on a properly functioning metabolism. But what is your metabolism, exactly? How does it work? And are particular foods better for boosting metabolism than others? Read on to learn all you need to know, including why certain foods speed up your metabolism.

What is your metabolism?

Metabolism is a bodily process that converts the food you eat into energy that can be sent throughout the body. For example, when you eat an apple, its components are broken down and divvied out through the metabolism process. Metabolism combines the food’s calories with oxygen, which aids in the release of energy.

While some people may believe that you only need energy when you’re engaging in an activity, that’s not true. Your body requires a certain level of energy to perform even its most basic functions, such as breathing, growing and repairing cells, and circulating blood.

When we talk about speeding up the metabolism, the conversation is usually more geared toward to weight loss or maintenance.

What is the metabolic rate?

As mentioned above, when the body is at rest, it still needs energy. This means you could be doing nothing but lying down and breathing and you’ll still be burning calories. Your metabolic rate, also referred to as your basal metabolic rate, is how many calories you need for those basic functions. Not to be confused with your basal metabolic rate, your resting metabolic rate is how many calories your body burns while at rest.

When you’re thinking about speeding up the metabolism with food, you’re looking to increase your metabolic rate so that your body burns more calories when you’re not working out or moving around.

How does food affect your metabolism?

Every time you eat, digest, or store food, your metabolism increases because of the thermic effect of food. The thermic effect is a boost in metabolic rate after you eat due to the energy it takes the body to chew, swallow, and digest food. This means that regardless of what you eat, you’re still boosting your metabolism at every meal.

Different foods will offer a different type of boost, because each food comes with its own thermic effect and therefore boosts the metabolism in different ways. For example, eating a large steak will have a much more powerful boosting effect than eating a few small pieces of fruit.

Other factors that affect metabolic rate

While food plays a role in your metabolism, there are other factors to be taken into consideration when figuring out how to boost your metabolism. Your age, for example, is a key factor, because as you age, your metabolism begins to slow down naturally. This is due to a variety of reasons, including less physical activity, a decrease in muscle mass, and simply the natural aging process of the internal components that make up the metabolism.

Your hormones, overall weight, muscle mass, and body composition also play a vital role in metabolism.

What foods make your metabolism faster?

While all foods will provide a brief boost in metabolism because of the thermic effect of food, some are better for this purpose than others. The best metabolism-boosting foods include:

Protein-rich foods

Foods rich in protein such as lean meats, eggs, dairy products, nuts, seeds, and legumes have been shown to help boost the metabolism because of they have the highest thermic effect of food. Plant-based protein sources such as beans also have the same effect and can aid in boosting metabolism.

Mineral-rich foods

Foods that contain high levels of iron and selenium are important for metabolism boosting because of the way they affect the thyroid gland. The thyroid gland helps to regulate metabolism, so when it is running as it should, it helps speed metabolism up. Foods that are rich in minerals include nuts and seeds, shellfish, cruciferous vegetables, and organ meats.

Image by Nathan Dumlao on Unsplash: What foods make your metabolism faster?

Chili peppers

Chili peppers can help to boost metabolism because of capsaicin, a chemical they have in abundance. Research has found that eating chili peppers or using supplements can help to boost the metabolism so much that it burns an extra 50 calories per day.

Coffee and tea

Caffeine has been shown to help the body burn more fat for energy as well as boost the metabolism so much so that the body burns up to an extra 100 calories per day. It does this by stimulating the body’s system to burn more calories.

Tea can also boost the metabolism because it contains catechins, which are compounds that promote overall health. Tea, especially green and oolong, increase the body’s ability to burn more calories and use fat stores for energy.

Water

While many people may not think of water as a metabolism-boosting food, it has been shown to increase the speed of metabolism because the body needs to use more energy to heat the water up to room temperature – a process known as induced thermogenesis.

While all foods have an effect on metabolism after you consume them, some are more effective than others at boosting the metabolic rate. So why not include some of the above metabolism-boosting foods in your next meal?

Featured image by Thomas M. Evans on Unsplash

Now that the holiday season has returned, many people are gearing up for some pretty substantial indulgence! From large family meals to drinks with friends, the festive season revolves largely around social food and drink. But while all this decadence can feel good in the moment, it’s not that great for your health or waistline.

That being said, there are ways you can mitigate the potential negatives of the holiday season when it comes to eating and drinking too much. One such way is working on speeding up your metabolism – the bodily process that converts food and drink into energy. But how do you speed up your metabolism fast? Read on to learn all you need to know about how to boost your metabolism before the holidays.

How can I quickly speed up my metabolism?

Metabolism and personal metabolic rate are terms that are often used interchangeably; however, the reality is that they’re two different things – and to boost your metabolism, you will have to increase your metabolic rate, which is how many calories you burn. There are various ways you can do this.

Eat protein with every meal

The simple act of eating can actually boost your metabolism for a few hours because of the thermal effect of food. This is the term used to describe how many calories your body burns by consuming, digesting, absorbing, and processing all the nutrients in your meal.

Eating protein with every meal causes the largest increase in thermal effect, which leads to an increased calorie burn. In fact, your metabolic rate can increase by as much as 30% by adding protein to every meal. Eating protein also helps keep you fuller longer, which leads to lower overall food consumption.

Hydrate with cold water

The often sugar-filled drinks that are staples of holiday fare are hard to stay away from, but if you’re going to indulge, make sure you’re also staying hydrated with cold water as much as possible. Drinking water can lead to an increase of metabolism by up to 30% for an hour after you take the last sip.

Temperature can play a role here too. Drinking cold water has actually been shown to increase that metabolism boost even further because the body has to use more calories to heat the water up to body temperature. Drinking water 30 minutes before a meal can also reduce how much you eat, so you can still indulge without going overboard.

Move more often

If you spend most of your time sitting, you’re doing your metabolism a disservice. While it can be difficult to move around if you work a desk job (or are relaxing at home with your loved ones during holiday get-togethers), standing up and moving around more often burns more calories than sitting does. This can help to keep weight gain over the holidays at bay.

Add green or oolong tea to your diet

Both green and oolong tea have been shown to help boost metabolism. Drinking a serving of each can lead to a modest increase in calorie burn (roughly 4–5%).

Drinking more green and oolong tea can also help to convert fat stored in your body into free fatty acids, which in turn helps to increase your fat burning rate by an additional 10–17%.

Eat more spicy food

Not everyone can handle spicy food, but if you’re one of the lucky ones who isn’t too bothered by that extra kick, adding spicy food to your diet can boost your calorie-burning abilities. This is because spicy peppers such as chili or jalapeno peppers contain a substance known as capsaicin, which has been shown to help boost metabolism.

While the effects of spicy food on metabolism boosting are modest, when combined with other tips on this list, it can make a real difference in how many calories you’re burning this holiday season.

Can I exercise to increase metabolism?

Not everything you do to boost your metabolism has to revolve around food. While getting moving during the busy shuffle of the holiday season may be the last thing on your mind, it’s crucial to boost your metabolism so all that overindulgence doesn’t catch up to you in the new year.

The trick is knowing what types of exercises are best to do when it comes to boosting your metabolism. All exercise is good, but some types are better than others at increasing calorie burn.

Lift weights

Muscle burns more calories than fat when the body is at rest. Lifting weights can be a great way to build more muscle on your body, thus increasing the amount of calories your body burns this holiday season. This means that even when you’re sitting around a fire enjoying holiday snacks, your body will be burning more calories than it did when you had less muscle mass.

Do high-intensity interval training

High-intensity interval training, or HIIT for short, is a type of exercise that involves short and intense bursts of activity cycled by short periods of rest. When you participate in regular HIIT exercises, your metabolic rate increases because it can help you burn more fat. What’s more, HIIT exercise can actually lead to higher fat burn even when you’re finished working out.

The holiday season is meant to be enjoyed, so don’t be hard on yourself if you do happen to overindulge in the delicious aspects of this festive time! All you have to do is add in a few metabolism-boosting activities and you can help your body burn more calories and avoid that holiday weight gain.

Featured image by Nicole Michalou on Pexels

The metabolism is a very important bodily process. It is tasked with turning the calories a person takes in from food and beverages into energy. It does this by converting sustenance into specific nutrients that are then used in different ways. The calories that are consumed are combined with oxygen and released as energy into the body. That energy is required for every other process – which is what makes the metabolism so vital.

Even when the body is doing nothing at all, it needs energy. Everything from breathing and blood circulation to hormone levels and cell growth and repair all rely heavily on how much energy is within the body. The basic functioning carried out while the body is completely at rest is called the basal metabolic rate.

When a person is active, the level of required energy changes. This is why those who move more often require more calories to function. There are varying degrees of metabolic function, too; those with a higher-level metabolism burn more calories at rest than those with a low metabolism. But can you boost your metabolism yourself? And if so, what foods can you eat to do this?

Can you boost your metabolism naturally?

The rate of your metabolism is genetic, so what you’re born with is generally what you’re stuck with. Of course, there are some caveats, such as age. As people get older, their metabolism tends to slow down. This can be attributed to some factors such as less activity, muscle loss, and certain cellular processes that lose efficiency as you age, thus slowing down your metabolism.

However, there are certain ways the metabolism can be manipulated into switching into a higher gear. Metabolism is greatly affected by exercise levels, so by moving more, you can increase your metabolic rate. Research has shown that exercises such as high-intensity interval training (HIIT) can be a great metabolism booster. You can also use the food you eat for energy as a way to boost your metabolism.  

Metabolism-boosting foods

Not all calories are created equally; some can help to keep your metabolism burning at a higher rate. If you’re wondering what foods can speed up your metabolism, you have to look at the key nutrients and vitamins in each type of food. These play a vital role in all bodily processes, and can help to determine the difference between a slow or fast metabolic process.

1. Protein-rich foods

Foods that are high in protein are a great addition to the diet if you’re looking to boost your metabolism. Foods such as meat, fish, eggs, dairy products, legumes, and nuts and seeds are all great sources of protein. The reason protein is so important for metabolism is because it uses more of the body’s energy to digest. This is known as the thermic effect of food (TEF). Studies have found that when the body digests protein and uses that additional energy, it can raise the metabolic rate by 15–30%.

2. Iron, zinc, and selenium-rich foods

These essential minerals play vital roles in many processes, but they are particularly great aids in speeding up the metabolism. This is because they all contribute to the proper functioning of the thyroid gland. Since the thyroid gland regulates metabolism, foods such as meat, seafood, legumes, and nuts and seeds can all aid in boosting metabolic function.

3. Capsaicin-rich foods

Capsaicin is a chemical compound found in chili peppers. Research has found that the compound can lead to an increased metabolism by increasing the amount of calories the body burns per day.

4. Caffeine

Caffeine can be found in many beverages, such as tea and coffee, as well as chocolate. Research has shown that consuming 270 mg or more of caffeine per day can lead to an extra 100 calories burned. When it comes to tea, the best kinds to choose from for metabolism-boosting effects are oolong and green tea. Research has shown that both of those teas can lead to a 4–10% increase in metabolism.

5. Spices

Ginger is a spice that is well-known for its effects in soothing nausea, but it can also help to boost metabolism. Other spices that have been shown to help boost metabolism include grains of paradise and cayenne pepper.

6. Coconut oil

Coconut oil has been used widely in recent years because of the many health claims surrounding it. It can be used topically (i.e. on the skin) or with food. When consumed, it can help to speed up the metabolism because of its high level of medium-chain triglycerides (MCTs). Research has shown that MCTs increase metabolic rate.

7. Water

Water may not seem like a metabolism-boosting food, but research has found that staying hydrated with H20 can actually increase metabolic rates by 24–30%. This is likely due to the fact that the body needs to use energy to heat the water to body temperature. However, the effects of water on the metabolism are typically temporary.  

8. Avocado

Avocado is considered a “superfruit” because of its many health benefits. It can also help to boost metabolism because of its high content of healthy fats, such as monounsaturated and polyunsaturated fats. These healthy fats are burned at a higher rate than other types of fats, thus speeding up the metabolism.

Boosting the metabolism isn’t always easy, especially considering the complex nature of the process. However, consuming certain foods can be a helpful aid in increasing the rate at which the body burns calories, particularly when combined with other lifestyle factors such as exercising.

Featured image by Mark DeYoung on Unsplash