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How To Speed Up Your Metabolism

Metabolism is the internal process by which your body expends energy and burns calories. It

runs 24/7 to keep your body moving, even when you're resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe,

circulate blood, grow and repair cells, and everything else it does to survive.

Various factors affect your metabolism:

Factors you can control:

• Food we eat

• Level of physical activity

• Sleep habits

• Body composition (muscle-to-fat ratio)

• Certain medications

• Stress

Factors you can not control

• Age

• Menopause

• Genetics

• Gender

Unfortunately, there is no magic pill for burning calories or losing weight.

But there are things that we believe everyone can benefit from. Trying them will help you

identify what works for you when it comes to your weight and your food choices.

Here are simple ways to increase your metabolism:

Include good-quality protein in your diet

You burn more energy digesting protein than you do when you eat carbohydrates or fat.

Good sources of protein are nuts and seeds, legumes, whole grains, tofu, dairy, eggs, lean

meat and fish.

Swap processed food for whole foods

Highly processed foods typically contain added sugar, salt, unhealthy fats and chemical

additives and they are often low in fiber and high-quality protein. Scientists have shown that

these types of foods require less energy to digest, which means that you will burn fewer

calories when you eat them.

Eat spicy foods

Chili peppers and spicy foods contain capsaicin, which affects metabolism. In a broad-

ranging review, researchers noted evidence that diets emphasizing this substance improved the signs of metabolic disease (disorders affecting the metabolism) and helped manage

obesity. There’s more research needed, but incorporating spicy foods into your diet may help raise your resting metabolic rate.

Snack regularly

Since the body requires energy to digest food, you can improve your metabolism by

snacking regularly throughout the day. The healthiest snacks are nuts, fresh fruit and


Get your caffeine fix

The caffeine in green tea and coffee can increase your energy expenditure by a small


Drink Oolong or Green tea

Regular consumption of Green and Oolong tea can boost your metabolism. Though the

evidence is mixed, some research suggests two compounds in this tea, caffeine and

catechins, may increase metabolic function.

Drink more water

The metabolism process requires fluids, which is why water intake is essential. Studies have

found that drinking 500 ml of water increases the metabolic rate by 30%. Drinking water

consistently during the day helps your body burn more calories.

Go to bed earlier

Research found that even if you struggle to sleep those recommended 8 hours, what time

you go to sleep makes a big difference to your metabolic control. Going to bed earlier helps

prevent unhealthy blood sugar spikes after eating the following morning. This is good news

for your metabolic control and means you are less likely to feel hungry again shortly after.

Reduce stress

When you’re under stress, your body releases cortisol, the stress hormone. Cortisol

activates your body’s fight-or-flight response, physically preparing your body to face a

perceived threat. Blood flow and energy expenditure are redirected from digestion and

metabolism to the muscles and the brain. This slows your metabolic rate, and if the stress

persists, this can cause long-term effects.

Food, exercise and sleep all play a role, not just in your weight, but also in your overall

health. Every day is another chance to get stronger, to eat better, to live healthier and to be

the best version of yourself.


Your Body Coach

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