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.
Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight. Photo credit: Julie Paz Photography / Flickr
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.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30 percent, compared to 5–10 percent for carbs and 0–3 percent for fats (1).
Eating protein has also been shown to help you feel more full and prevent you from overeating (2, 3, 4, 5, 6, 7, 8).
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
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off (16, 17, 18, 19,20).
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
However, drinking water may also speed up your metabolism temporarily (18, 21).
Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30 percent for about an hour (22, 23).
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 (21, 24).
Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less (25, 26, 27).
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.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished (28, 29, 30, 31).
This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat (32, 33, 34).
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 percent (35).
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
Muscle is more metabolically active than fat and building muscle can help increase your metabolism (36, 37, 38, 39).
This means you will burn more calories each day, even at rest (40).
Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss (41, 42, 43, 44).
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
Sitting too much is bad for your health (46).
Some health commentators have even dubbed it “the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain (47).
In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories (48).
If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk (49, 50, 51, 52).
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
Green tea and oolong tea have been shown to increase metabolism by 4–5 percent (53, 54, 55).
These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17 percent (56).
As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (57, 58, 59).
It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people (60, 61).
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
Peppers contain capsaicin, a substance that can boost your metabolism (62, 63, 64).
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
Lack of sleep is linked to a major increase in the risk of obesity (68, 69).
This may partly be caused by the negative effects of sleep deprivation on metabolism (70).
Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes (70, 71, 72, 73).
It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin (74, 75, 76).
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
Studies have shown that the caffeine in coffee can boost metabolism by 3–11 percent. Like green tea, it also promotes fat burning (77, 78, 79).
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).
Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance (77, 81).
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.
Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter (82, 83, 84, 85, 86).
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).
Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss (88, 89).
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.
YOU MIGHT ALSO LIKE
10 Worst Foods to Eat in the Morning
Dr. Mark Hyman: How to Buy the Right Kinds of Olive, Coconut and Palm Oil
Contribute
Trending
Do you feel embarrassed due to the foul odor coming from your mouth? Or your oral hygiene isn't as good as before, and you are suffering from gingivitis (inflammation of gums)?
Well, these oral problems are skyrocketing, and even young people are suffering from oral issues that result in a lack of confidence.
It's common to change your toothpaste by seeing the TV commercials that claim to free you from bad breath or sensitive teeth, but these products don't always work.
Fighting oral issues isn't that easy, even if you religiously follow what your primary school teacher has taught, to "Brush two times a day!"
Well, there is a much-hyped supplement in the market that claims to help you fight all of these oral issues: The Steel Bite Pro.
Steel Bite Pro is an oral supplement that claims to cure bad breath and other such oral issues like sensitivity and gum problems.
But does the supplement really work, or is it just like the useless toothpaste that you tried before? Let's find out in this review.
Who Should Use Steel Bite Pro?
The best part about Steel Bite Pro is that anyone can use the supplement to get rid of oral issues. The supplement contains natural ingredients such as turmeric, zinc, alfalfa, jujube seeds, and much more, so there are no chemicals at all.
No matter whether you are 20 or 60, you can use this supplement to overcome oral issues and get the confidence back that you are missing due to bad odor and sensitive teeth.
Steel Bite Pro Review: Overview of the Supplement
Steel Bite Pro is an all-natural supplement that contains a mix of natural supplements to rebuild your gums and teeth.
The supplement contains 29 different foods that help you reduce the gum pain and other dental problems you have been facing for years.
More than 55,000 people have used Steel Bite Pro till now, and the results of the supplement are pretty impressive. Furthermore, the supplement is prepared in an FDA-approved facility in the USA.
It is available in the form of pills that you can consume anytime, so using the supplement is incredibly convenient. There are numerous benefits of using the Steel Bite Pro as it solves a plethora of dental problems.
Click here to Get the Best Deal on Steel Bite Pro from the Official Website.
Pros and Cons: Steel Bite Pro
To understand the supplement better, it is essential to know about its pros and cons.
Pros
Convenient to Use
The dietary supplement is convenient to use as it comes in the form of pills. You can take the pill anytime, even when you are in your office or somewhere else. Now there is no need to use multiple kinds of toothpaste and splurge money by visiting a dentist.
All-Natural Ingredients
All the ingredients present inside the supplement are natural, and there are no chemicals that can harm your teeth or gums.
Affordable
When you compare the cost of 1 bottle with the cost of a special toothpaste with the fee that your dentist charges, Steel Bite Pro will seem much more affordable. The supplement is available in multiple packages, so you will find it affordable to use.
No Side Effects at All
There are no side effects to using Steel Bite Pro, so you can rest assured that you won't face any headaches or other issues while curing the oral issues. The reason why Steel Bite Pro has no side effects is due to its natural ingredients.
Designed by Experts
The supplement is designed by experts that have been in the industry for years.
No Additional Medicines Are Required
When you are using Steel Bite Pro, you can avoid using other medicines that you have been taking to cure oral issues.
Attacks on the Pain
There are several ingredients present in Steel Bite Pro that attack tooth and gum pain so that you get some instant relief with the supplement.
Comes With a Money Back Guarantee
The supplement comes with a 60-day money back guarantee, so you can claim a full refund if you find the supplement isn't working for you, or if it isn't doing what the manufacturer has promised.
Cons
You Can Purchase It From the Official Site Only
The supplement is only available for purchase from the Official Website. Sometimes the supplement gets out of stock, so you have to wait for it to get back in stock.
A Single Bottle Costs More
If you buy a single bottle of the supplement, it'll cost you more than other packages with multiple bottles.
Ingredients in Steel Bite Pro
All the ingredients present in Steel Bite Pro are natural and have proven benefits for humans. Here is a list of supplements explained in detail and how they can benefit you if you start using Steel Bite Pro.
Turmeric
As per a study, there are innumerable benefits of using turmeric on your teeth. The natural herb has antimicrobial properties that help remove the plaque effectively from the teeth, exterminate bacteria and help cure sensitivity.
Moreover, turmeric is good for fighting oral inflammation issues. When applied on teeth, the ingredient gives instant relief from pain and is effective in curing mouth ulcers as well.
Berberine
Berberine is a natural herb with proven antioxidant power to help you get rid of microorganisms developing inside the mouth. Furthermore, the ingredient has anti-inflammatory properties and is good for curing oral issues caused due to viruses and bacteria.
Yarrow
It is another natural ingredient that is used in a range of health supplements due to its healing power. The ingredient naturally heals the gums and the damage caused to the teeth by bacteria and microorganisms.
As per a study, it helps reduce the infection, oral pain, and cures other dental issues.
Milk Thistle
Your liver has a significant impact on your oral health, and that's where milk thistle works. The natural ingredient eliminates toxins from the liver and detoxifies your mouth as well.
Here is a study that proves how milk thistle is beneficial in detoxifying the liver.
Alfalfa
The decaying of teeth is the initial phase of damage caused by bacteria thriving inside your mouth. Alfalfa works by reducing tooth sensitivity drastically and repairs the tooth decay caused by the bacteria.
It even stops the bacteria from growing further so you can expect good oral health.
Ginger
A lot of natural supplements for teeth contain ginger because of its benefits on the teeth and the stomach. This ingredient present in the Steel Bite Pro reduces nausea and inflammation.
As per this study, there are umpteen other benefits of ginger as well, such as it maintains the pH inside your mouth.
Jujube Seeds
Jujube seeds are good for boosting the immunity. Also, the ingredient has excellent antioxidant properties and is rich in Vitamin C, which is beneficial for the teeth and overall oral health.
Dandelion
Dandelion is a natural ingredient extracted from herbs. The ingredient is rich in minerals and has immense benefits such as fighting the bacteria and preventing the infections occurring inside your mouth.
Zinc
Zinc is essential for teeth, and that is why many toothpaste brands advertise that their product contains a good amount of zinc. Further, zinc is a natural immunity booster and fights against bacteria to prevent gum disease and cavities.
Moreover, zinc repairs the enamel on your teeth that's damaged due to toothpaste or any other reasons. Here is a study that shows the benefits of zinc for your teeth and mouth.
Chicory Root
Chicory root acts as a catalyst and increases the effectiveness of other ingredients. The reason why you get instant relief from pain after using Steel Bite Pro is due to the presence of chicory root in the pills.
Celery Seeds
Bacteria result in bad odor and can create cavities in the teeth. Furthermore, some bacteria result in tooth decay and harm the gums. The celery seeds fight these bacteria and prevent further growth.
Yellow Dock
To stay healthy, the teeth need to absorb the minerals present in the saliva. When your teeth are damaged for any reason, they stop absorbing the minerals, and the damage continues further.
Yellow dock helps the teeth to absorb the minerals while reducing the inflammation. Various studies have proven the efficacy of yellow dock for teeth and gums, and it is a natural and effective ingredient to keep the teeth healthy.
Raspberry, Chanca Piedra, and Artichoke
These three natural ingredients have similar properties and contribute a lot to the effectiveness of Steel Bite Pro. The ingredients have good amounts of vitamins and minerals, including Vitamin K, Vitamin C, magnesium, phosphorus, and folate.
The purifying agents will remove bacteria and other impurities from the mouth so that the other ingredients work well by repairing the teeth and gums.
Feverfew
The worst thing about oral issues is the pain that you have to go through. Steel Bite Pro claims to help with the pain as it contains feverfew, which is a natural pain reliever. The ingredient suppresses oral and dental pain so you will feel better instantly.
As per a study, there are some other benefits of feverfew, because it is a medicinal plant that suppresses other pains as well. Also, there are no side effects of feverfew at all.
Burdock Root
The root of the burdock plant comes loaded with antioxidants that improve the gum health and the overall health of your mouth.
The best thing about Steel Bite Pro is that the ingredients are present in exact quantities, so you can rest assured that there will be no side effects. Every ingredient is tested in the labs for its efficiency, and that's what makes the Steel Bite Pro a considerable option if you want to improve your oral and dental health.
Click here to See the full list of ingredients in Steel Bite Pro on the official website.
How Does Steel Bite Pro Work?
It is crucial to understand how the supplement works so that you can decide whether to invest in it or not. Below is a step by step process that will help you understand Steel Bite Pro on the go.
Step 1:
When you start consuming the supplement, the pills break down in your mouth. The ingredients then mix with saliva to perform their particular actions.
Step 2:
The ingredients fight the bacteria and heal issues such as wounds while reducing the inflammation caused in the mouth.
Step 3:
The supplement cements the root of the teeth so that there are no further oral and dental issues. Also, it heals the gums and repairs the enamel to provide you relief from sensitivity.
The minerals present in these ingredients strengthen the crown area of the teeth while repairing the cracks so that the damage can be stopped.
Step 4:
The supplement also has some impact on your overall health as the ingredients detoxify the liver by flushing away the toxins.
Step 5:
Consuming the supplement regularly will help you maintain the shield on the teeth that fights against bacteria and microorganisms. Also, it improves the condition of the teeth and curtails bad breath.
The working of Steel Bite Pro is really simple, as there are no complex ingredients present in the supplement. It is easy to use, and all you have to do is consume the pill regularly to keep your oral and dental health up to the mark.
Benefits of Steel Bite Pro
There are many benefits of using Steel Bite Pro since it is an all-natural supplement that has no side effects at all. Here are some benefits you need to consider before buying it.
Prevents Bleeding and Improves Gum Health
The reason why your teeth bleed is due to the loose gums. The space between the tooth and the gum results in bleeding, and that's where Steel Bite Pro helps. The supplement tightens the gums so that there is no bleeding at all.
Whitens the Teeth Naturally
The ingredients present in the supplement, such as zinc and milk thistle, whiten the teeth naturally. There is no need to invest in expensive teeth whitening toothpaste if you are using Steel Bite Pro.
Reduces Bad Breath
The supplement contains ingredients that improve the overall health of the teeth, and it automatically reduces bad breath.
Helps Cure Tooth Pain
Steel Bite Pro has feverfew, which is a natural pain reliever ingredient. The ingredient cures tooth and gum pain and can have instant results after you consume Steel Bite Pro.
Click here to Learn more about the Benefits of Steel Bite Pro on the official website.
Side Effects of Using Steel Bite Pro
You may find it surprising, but Steel Bite Pro has no side effects at all as the supplement contains natural ingredients and has exact quantities so that there are no ill effects on your health. If you keep using the supplement as prescribed, then it can have some excellent results.
Who Should Refrain from Steel Bite Pro?
Steel Bite Pro is an all-natural dietary supplement to improve your dental and oral health.
Anyone can use the supplement, including pregnant women and breastfeeding mothers. There are no harms of using the supplement.
However, it would be great to consult a doctor before using the supplement to find out if you are allergic to any of the ingredients.
Dosage and Tips to Start
To get the most from Steel Bite Pro, you should consume two pills with water every day. Take both capsules together anytime that's convenient for you.
To get the best results, follow a brushing regime, and massage your teeth regularly with some good-quality oil to increase the effectiveness of the pills.
Where to Buy Steel Bite Pro, and Guarantees?
You can only buy Steel Bite Pro from the Official Site, as the supplement is not available anywhere else for purchase. You can choose from three available options:
●1 bottle (60 pills) $69
●Three bottles (180 pills) $117
●Six bottles (360 pills) $294 (Best Deal)
You get a 60-day money back guarantee with all the packages, no matter if you go for one bottle or six bottles. You are eligible to claim the full refund within 60 days of the date of purchase.
Steel Bite Pro Reviews: Closing Thoughts
After this definitive review, it will be easier for you to find out whether you should use Steel Bite Pro or not. The supplement contains a mix of 29 natural ingredients that have proven benefits and are tested in labs.
It is essential to get rid of oral and dental issues before things get out of control and you have no option left despite visiting a dentist.
Getting a good quality supplement is essential, so Steel Bite Pro is a viable option if you need a supplement with no side effects.
Anyone can use this supplement irrespective of age, sex, and medical conditions. Lastly, buy the supplement only from the official site so that you can easily claim the refund if required.
Click here to Get the best deal on Steel Bite Pro from the official website.
From Your Site Articles