Metabolism refers to all the chemical reactions that take place in the body that are incredibly important for its overall functioning. However, in everyday language, metabolism is typically used to refer to metabolic rate, or the number of burnt calories. Because of how widely this happens, you will see metabolism and metabolic rate are used interchangeably in this article as well. Keeping this in mind, we can get to talking about the fun stuff, or what one can use to increase their metabolism to either get to, or maintain their healthy weight.
The high amounts of caffeine found in coffee can work to improve your metabolism by as much as 3 to 11%. Something to keep in mind here is that this effect may be more obvious on lean individuals. A study dedicated to coffee’s effects on fat burning, found that it boosted the burning of fat by 29% on lean women, while obese ones only felt a 10% metabolism increase.
Green tea may be able to boost metabolism by 4 to 5%. When you drink it, it helps to convert part of the stored fat in your body into free fatty acids, which helps to improve the burning of fat by 10 to 17%. In fact, green tea may be a great ally in the fight for weight loss when the plateau enters the picture. This is to say that it helps individuals keep losing weight constantly.
Much like green tea, oolong tea also works to improve your metabolism by 4 to 5%. It has the same effect of turning stored fat into free fatty acids. Being a tea, it also is low in calories, which makes it much more suitable for those looking to either lose, or to maintain their current weight.
Spice It Up
Spicy foods, such as red pepper and ginger also appear to have the effect of increasing metabolism. Indeed, pepper contains the compound known as capsaicin, which multiple times has been shown to have a positive effect on metabolism. The thing to remember here, however, is that eating pepper burns about 10 extra calories for each meal. Over the span of 6 and a half years, this means you will lose half a kilogram. This is not much, of course. Still, combined with other strategies for boosting the metabolism, it can have a bigger impact.
Coconut oil contains medium-chain fats, which was found to improve metabolism by 12%. Long-chain fats, such as the ones found in butter, only increased it by 4%. So coconut oil may be a great aid in the battle for the weight loss.
LongJack Tongkat Ali
LongJack Tongkat Ali, the plant, also known as “Malaysian ginseng” has been used for centuries for a variety of reasons. Recent studies support these claims, suggesting that it works to improve energy and libido, while lowering the stress of the everyday life. As these effects are good enough by themselves, studies also suggest that this plant helps to increase metabolism, which makes it a wonderful supplement helping to reduce your weight.
Foods with Lots of Protein
This includes things like meat, eggs, fish, and nuts. They all help to increase your metabolism for a couple of hours after you have them eaten. Indeed, these sorts of foods require the body to engage more energy to digest them. Indeed, they boost the rate of the metabolism by as much as 15 to 30 percent. Compare that to the 5 to 10 % increase seen in carbs, and to the 0 to 3 percent increase fats bring about, and the better effect of protein-containing foods becomes more obvious. What’s more, foods that contain proteins help the body to build muscles, which means that they help you keep burning more calories.
Foods with Lots of Iron, Zinc, and Selenium
These compounds all play a variety of different roles when it comes to your body’s function. What they all have in common is that they all play an important role in the functioning of the thyroid gland, which is a key participant in the regulation of your metabolism. A diet without these three compounds reduces the effectiveness of this gland, stopping it from producing its hormones, which can slow down the metabolism.
Increasing your metabolism can be as easy as making a few changes to your diet. Other things you can do to improve it include moving a lot, lifting weights, which helps build muscles that use a lot more calories over the long term, and switching to a high intensity workout, which increases the metabolic rate, and keeps it up even after you’ve finished working out.