10 Easy Ways to Boost Your Metabolism and Lose Weight
Metabolism is the term for all the chemical reactions in your body. These chemical reactions keep your body alive and functioning.
However, the word metabolism is often used interchangeably with metabolic rate or the amount of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism:
1. Eat Plenty of Protein at Every Meal
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.
One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30 percent of their diet (9).
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting (10, 11, 12, 13, 14, 15).
Bottom Line: Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.
2. Drink More Cold Water
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
One study of overweight adults found that those who drank half a liter of water before their meals lost 44 percent more weight than those who didn't (19).
Bottom Line: Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.
3. Do a High-Intensity Workout
High-intensity interval training (HIIT) involves quick and very intense bursts of activity.
Bottom Line: Mixing up your exercise routine and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.
4. Lift Heavy Things
This means you will burn more calories each day, even at rest (40).
In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training (45).
After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism (45).
Bottom Line: Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.
5. Stand up More
In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories (48).
Bottom Line: Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.
6. Drink Green Tea or Oolong Tea
It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
Bottom Line: Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.
7. Eat Spicy Foods
However, many people can't tolerate these spices at the doses required to have a significant effect (65).
One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male (66).
Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies (67).
Bottom Line: Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.
8. Get a Good Night's Sleep
This may partly be caused by the negative effects of sleep deprivation on metabolism (70).
This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
Bottom Line: Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.
9. Drink Coffee
However, this seems to affect lean people more. In one study, coffee increased fat burning by 29 percent for lean women, but only 10 percent for obese women (80).
Bottom Line: Drinking coffee can significantly increase your metabolism and help you lose weight.
10. Replace Cooking Fats with Coconut Oil
Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.
In one study, researchers found that medium-chain fats increased metabolism by 12 percent, compared to long-chain fats, which raised it by just 4 percent (87).
Bottom Line: Replacing other cooking fats with coconut oil may help boost your metabolism slightly.
Take Home Message
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.
This article was reposted from our media associate Authority Nutrition.
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theDOCK aims to innovate the Israeli maritime sector. Pexels<p>The UN hopes that new investments in ocean science and technology will help turn the tide for the oceans. As such, this year kicked off the <a href="https://www.oceandecade.org/" target="_blank" rel="noopener noreferrer">United Nations Decade of Ocean Science for Sustainable Development (2021-2030)</a> to galvanize massive support for the blue economy.</p><p>According to the World Bank, the blue economy is the "sustainable use of ocean resources for economic growth, improved livelihoods, and jobs while preserving the health of ocean ecosystem," <a href="https://www.sciencedirect.com/science/article/pii/S0160412019338255#b0245" target="_blank" rel="noopener noreferrer">Science Direct</a> reported. It represents this new sector for investments and innovations that work in tandem with the oceans rather than in exploitation of them.</p><p>As recently as Aug. 2020, <a href="https://www.reutersevents.com/sustainability/esg-investors-slow-make-waves-25tn-ocean-economy" target="_blank" rel="noopener noreferrer">Reuters</a> noted that ESG Investors, those looking to invest in opportunities that have a positive impact in environmental, social and governance (ESG) issues, have been interested in "blue finance" but slow to invest.</p><p>"It is a hugely under-invested economic opportunity that is crucial to the way we have to address living on one planet," Simon Dent, director of blue investments at Mirova Natural Capital, told Reuters.</p><p>Even with slow investment, the blue economy is still expected to expand at twice the rate of the mainstream economy by 2030, Reuters reported. It already contributes $2.5tn a year in economic output, the report noted.</p><p>Current, upward <a href="https://www.ecowatch.com/-innovation-blue-economy-2646147405.html" target="_self">shifts in blue economy investments are being driven by innovation</a>, a trend the UN hopes will continue globally for the benefit of all oceans and people.</p><p>In Israel, this push has successfully translated into investment in and innovation of global ports, shipping, logistics and offshore sectors. The "Startup Nation," as Israel is often called, has seen its maritime tech ecosystem grow "significantly" in recent years and expects that growth to "accelerate dramatically," <a href="https://itrade.gov.il/belgium-english/how-israel-is-becoming-a-port-of-call-for-maritime-innovation/" target="_blank" rel="noopener noreferrer">iTrade</a> reported.</p><p>Driving this wave of momentum has been rising Israeli venture capital hub <a href="https://www.thedockinnovation.com/" target="_blank" rel="noopener noreferrer">theDOCK</a>. Founded by Israeli Navy veterans in 2017, theDOCK works with early-stage companies in the maritime space to bring their solutions to market. The hub's pioneering efforts ignited Israel's maritime technology sector, and now, with their new fund, theDOCK is motivating these high-tech solutions to also address ESG criteria.</p><p>"While ESG has always been on theDOCK's agenda, this theme has become even more of a priority," Nir Gartzman, theDOCK's managing partner, told EcoWatch. "80 percent of the startups in our portfolio (for theDOCK's Navigator II fund) will have a primary or secondary contribution to environmental, social and governance (ESG) criteria."</p><p>In a company presentation, theDOCK called contribution to the ESG agenda a "hot discussion topic" for traditional players in the space and their boards, many of whom are looking to adopt new technologies with a positive impact on the planet. The focus is on reducing carbon emissions and protecting the environment, the presentation outlines. As such, theDOCK also explicitly screens candidate investments by ESG criteria as well.</p><p>Within the maritime space, environmental innovations could include measures like increased fuel and energy efficiency, better monitoring of potential pollution sources, improved waste and air emissions management and processing of marine debris/trash into reusable materials, theDOCK's presentation noted.</p>
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